Diabetic Living Australia - July-August 2018

bowl. Make well in centre. Whisk

milk, egg, water, oil and vanilla in

small bowl. Add the milk mixture

all at once to the flour mixture. Stir

until just combined (the batter

should still be slightly lumpy).

Use the mixture straight away

as it will thicken on standing.

3 Lightly grease and preheat a

standard waffle maker (see Cook’s

Tip). Pour about ½ cup of the

batter onto each waffle grid,

spreading to cover. Close the lid

quickly and don’t open until the

waffles are ready. Bake until

golden and crisp. Using a fork,

lift the waffle off the grid. Repeat

with the remaining batter.

4 Serve waffles with citrus syrup

and remaining orange slices.

COOK’S TIP

Different waffle makers will take

different amounts of batter, so use

the recipe book provided with the

waffle maker as a guide.

SPICED PORRIDGE

WITH PECANS

PREP TIME: 25 MINS

COOK TIME: 30 MINS

SERVES 6 (AS A BREAKFAST)

140g (1½ cups) steel-cut oats

750ml (3 cups) water

375ml (1½ cups) skim milk

1 tsp ground cinnamon

½ tsp ground allspice

½ tsp ground ginger

½ cup brown sugar or granulated

sugar substitute

115g (1 cup) finely grated carrots

OAT AND POPPY
SEED WAFFLES WITH
CITRUS SYRUP
PREP TIME: 15 MINS
COOK TIME: 15 MINS
SERVES 8 (AS AN
OCCASIONAL DESSERT)

100g (2⁄3 cup) plain flour
55g (1⁄3 cup) wholemeal plain flour
50g (½ cup) oat bran
2 Tbsp flaxseed (or linseed) meal
1 Tbsp sugar
2 tsp poppy seeds
1 ½ tsp baking powder
310ml (11/4 cups) skim milk
60g egg, lightly whisked
125ml (½ cup) water
3 Tbsp canola oil
1 tsp vanilla essence

Citrus syrup
2 medium navel oranges, peeled
and sliced, juices reserved
125ml (1/2 cup) water
1 Tbsp cornflour
1 Tbsp honey
1 Tbsp fresh lemon juice

1 To make citrus syrup,
combine the reserved orange
juice, water, cornflour and honey
in a medium saucepan. Cook,
stirring, over medium heat until it
thickens and is bubbly. Add half
the orange slices and cook for a
further 2 minutes or until oranges
soften slightly. Remove pan from
heat and stir in lemon juice.
2 Combine the flours, oat bran,
flaxseed meal, sugar, poppy seeds
and baking powder in a medium

½ cup chopped dried apricots

100g coarsely chopped toasted

pecans

1 Preheat oven to 180°C (fan-

forced). Spread oats out in single

layer over a shallow baking dish.

Bake, stirring twice, for 10 minutes

or until lightly toasted.

2 Combine the toasted oats,

water, milk, cinnamon, allspice and

ginger in a large saucepan. Bring

to the boil over high heat. Reduce

heat to medium-low and simmer,

covered, for 15-20 minutes, stirring

occasionally, or until the oats

are tender and the liquid is

nearly absorbed. Stir in sugar,

carrots and apricots. Set aside,

covered for 5 minutes.

3 Spoon the desired

number of servings into

cereal bowls. Sprinkle each

with some of the pecans.

COOK’S TIP

To keep the porridge in the

fridge, prepare up to the

end of Step 2. Set aside,

covered, for 20 minutes.

Transfer to a large bowl. Cover

and chill for up to 5 days. To

reheat individual servings,

spoon a portion of the porridge

into a cereal bowl. Cover loosely

with plastic wrap. Microwave on

medium/50% for 1½-2 minutes,

stirring once, or until heated

through, stirring in a little

extra milk or water, if

desired. Sprinkle with

a few chopped pecans. ■

RECIPES

LAURA MARZEN, ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)

PHOTOGRAPHY

JASON DONNELLY

STYLING

DIANNA NOLIN

64 JULY/AUGUST 2018 diabetic living

basics