Читать книгу South African Cookbook for Diabetes - Hilda Lategan - Страница 9

Makes 2 portions

NUTRITIONAL ANALYSIS PER PORTION (± 125 ml):
528 kJ	18,9 g CHO	3,1 g protein	2,7 g fat	0,2 g MUFA
0,2 g PUFA	2,3 g SF	3,1 g fibre	GI is low (57).
One portion equals: 1 starch + 1/2 small fruit + 1/2 fat.

60 ml rolled oats

10 ml oat bran

a pinch of salt (optional)

180 ml boiling water

60 ml KOO apple sauce

ground cinnamon to taste

1.In the microwave: Mix the oats, bran, salt, boiling water and apple sauce. Microwave for 5 minutes on 70% (medium) power. Stir every minute after the first 3 minutes until thick and cooked.

2.On the stove: Bring the water to the boil in a heavy-based saucepan and stir in the oats, bran, salt and apple sauce. Boil for 2 to 3 minutes until cooked. Stir from time to time to prevent it burning.

3.Sprinkle with cinnamon to taste.

WILL IT KEEP?

Yes, the porridge will keep in the fridge for 24 hours.

MENU IDEA

125 ml oats porridge with apple and cinnamon

125 ml fat-free milk

This combination lowers the GI to 53.