Читать книгу South African Cookbook for Diabetes - Hilda Lategan - Страница 7

Makes 2 portions

NUTRITIONAL ANALYSIS PER PORTION (± 125 ml):
334 kJ	12,7 g CHO	3,9 g protein	1,1 g fat	0,4 g MUFA0
0,3 g PUFA	0,4 g SF	1,6 g fibre	GI is low (59).
One portion equals: 1 starch.

60 ml sorghum porridge (Maltabella)

15 ml oat bran

10 ml Milo

125 ml fat-free milk

125 ml boiling water

1.In the microwave: Mix the Maltabella, bran, Milo and a little of the milk into a smooth paste. Stir the remaining milk and the boiling water into the mixture. Microwave for 5 minutes on 100% (high) power. Stir with a balloon whisk every minute after the first 2 minutes to prevent lumps.

2.On the stove: Make the paste as described in step 1. Bring the remaining milk and water to the boil in a heavy-based saucepan. Stir the paste into the boiling liquid and simmer for 5 to 8 minutes over low heat until thick and cooked. Stir frequently to prevent lumps and burning.

WILL IT KEEP?

Yes, the porridge can be kept in the fridge for 24 hours.

MENU IDEA

125 ml Maltabella porridge with Milo

125 ml fat-free milk

This combination lowers the GI to 54.

SUGGESTIONS TO LOWER THE GI OF MALTABELLA PORRIDGE

When sorghum porridge is cooked in the normal way with water only, it has a high GI. “Sour” porridge, on the other hand, has a somewhat lower GI. Sour porridge is made with Maltabella or ground sorghum and fermented according to a traditional method which, however, is not familiar to all South Africans.

The GI was lowered considerably by adding oat bran and milk in the recipe for Maltabella porridge with Milo.