INSTANT/QUICK
ROLLED OATS
Old-fashioned oats are
cut even finer to get
instant or quick oats.
They cook in about
3 minutes. The texture
changes, but they
still add a punch of
fibre and energy
to your recipes.CHERRY BERRY
SMOOTHIE
PREP TIME: 5 MINS (+ 5 MINS COOLING)
COOK TIME: 5 MINS
SERVES 3 (AS A SNACK)
125ml (½ cup) water
35g (1⁄3 cup) quick-cooking oats
125ml (½ cup) unsweetened
almond milk or skim milk
80g (¾ cup) fresh or frozen
strawberries, partially thawed
60g (½ cup) frozen pitted cherries,
partially thawed
1 Tbsp Bega Almond Spread
1 Tbsp honey
½ cup small ice cubes
1 Combine the water and oats
in a medium microwave-safe
dish. Microwave on high/ 100%
for 1 minute. Stir in 60ml ( 1 / 4 cup)
of the milk. Cook on high/ 100%
for 30-50 seconds or until the
oats are very tender. Set aside
to cool for 5 minutes.
2 Put the oat mixture,
strawberries, cherries, almond
spread, honey and remaining
milk in a blender. Cover and
blend until smooth, scraping
down the side, when needed.
Add the ice cubes, cover and
blend until smooth.
3 Pour the smoothie between
serving glasses. Serve.
NUTRITION INFO
PER SERVE 585kJ, protein 2g, total
fat 5g (sat. fat 1g), carbs 20g, fibre 3g,
sodium 41mg • Carb exchanges 11 / 2
- GI estimate low
60 JULY/AUGUST 2018 diabetic living
basics