Diabetic Living Australia – May-June 2019

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THREE-GRAIN

PORRIDGE

PREP TIME: 5 MINS

COOK TIME: 5 MINS

SERVES 18 (AS A BREAKFAST)

300g rolled oats

300g spelt flakes or quinoa flakes

300g barley flakes or rice flakes

300ml skim milk or water, per serve

1 tsp agave nectar and 100g sliced

strawberries, per serve

1 Working in batches, toast the

rolled oats, spelt and barley flakes

in a large non-stick frying pan over

medium heat for 5 minutes or until

golden. Set aside to cool. Transfer

to a large airtight container.

2 Combine 50g oat mixture with

milk or water in a small saucepan.

Cook, stirring occasionally, over

medium heat, for 5 minutes or until

oats soften. Drizzle over nectar and

top with strawberries to serve.

NUTTY CINNAMON

AND APPLE GRANOLA

PREP TIME: 10 MINS

COOK TIME: 20 MINS

SERVES 12 (AS A BREAKFAST)

400g rolled oats

250g mixed unsalted nuts,

roughly chopped

150g dried apple, roughly chopped

2 tsp ground cinnamon

100ml rice bran oil or sunflower oil

100ml sugar-free maple syrup

185ml (3/4 cup) skim milk or 200g

low-fat yoghurt, per serve

1 Preheat oven to 160°C (fan-

forced). Line two large baking trays

with baking paper. Mix oats, nuts,

apple, cinnamon and oil in a large

bowl. Spread mixture over lined

trays. Drizzle over the maple syrup.

2 Bake for 20 minutes, stirring

the granola halfway through so

that it cooks evenly. Set aside to

cool. Serve with milk or yoghurt.

CRANBERRY AND

ALMOND CLUSTERS

PREP TIME: 5 MINS

COOK TIME: 5 MINS

SERVES: 10 (AS A BREAKFAST)

50ml honey

200g flaked almonds

225g puffed brown rice

200g dried cranberries

130g (½ cup) diet yoghurt,

per serve

1 Heat the honey in a large

non-stick frying pan over

medium heat until it loosens

and starts to bubble. Stir in

the flaked almonds. Cook,

stirring, for 2-3 minutes until

the almonds toast and turn

a light golden brown.

2 Tip almonds onto a

tray lined with baking paper.

Set aside to cool. Break into

clusters. Stir in the puffed

rice and cranberries. To serve,

dollop yoghurt into glass jars

and top with clusters. ■

NUTRITION INFO

PER SERVE (clusters only) 1170kJ,

protein 6g, total fat 12g (sat. fat

1g), carbs 36g, fibre 3g, sodium

3mg • Carb exchanges 2½ • GI

estimate medium • Gluten free

PER SERVE (with yoghurt) 1410kJ,

protein 11g, total fat 12g (sat. fat

1g), carbs 43g, fibre 4g, sodium

69mg • Carb exchanges 3

• GI estimate low • Gluten free

GF GF

Health (^) T
To in ip
crease (^) fibre,
sprinkle (^) over
L^1 Tbsp^
SA (^) mix when
serving.
diabetic living MAY/JUNE 2019 71
breakfast