South African Cookbook for Diabetes. Hilda Lategan

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      Breakfast is essential because it often determines how successful you will be in managing your blood glucose for the rest of the day. If you have a healthy breakfast, you will probably not be ravenously hungry by 10 o’clock and might also then have higher energy levels and an improved ability to concentrate.

      Breakfast may consist of a fibre-rich cereal or porridge with milk and a portion of fruit, or you could enjoy a sandwich or toast combined with protein such as egg, cheese or baked beans in tomato sauce.

      A homemade muffin with fresh fruit and a bowl of yoghurt offers an easy solution for a packed meal or breakfast on the run when time is of the essence.

      You could also prepare a tasty breakfast smoothie from the ingredients that usually form part of your breakfast, such as breakfast cereal, milk and fruit.

      Breakfast dishes

      Maltabella porridge with Milo

      Makes 2 portions

      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.

      Mealie-meal porridge with milk

      Makes 2 portions

      45 ml mealie meal

      10 ml oat bran

      a pinch of salt (optional)

      100 ml fat-free milk

      150 ml boiling water

      1.In the microwave: Mix the mealie meal, bran, salt, milk and boiling water until smooth. Microwave for 5 to 7 minutes on 50% (medium-low) power. Stir every minute after the first 3 minutes.

      2.On the stove: Mix the mealie meal, bran, salt and some of the milk until smooth. Bring the remaining milk and water to the boil in a heavy-based saucepan and add the mealie-meal mixture while stirring. Simmer for

       7 to 10 minutes 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 mealie-meal porridge with milk

      125 ml fat-free milk

      This combination lowers the GI to 55.

      SUGGESTIONS TO LOWER THE GI OF MEALIE MEAL

      When mealie meal is cooked with water in the usual way, it has a high GI. However, as the mealie-meal porridge cools, its GI decreases. You can reheat the porridge before you eat it, or eat it cold with hot milk.

      Rolled oats porridge with apple and cinnamon

      Makes 2 portions

      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

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