Diabetic Living Australia — July-August 2017

Quinoa with pear

and blueberries

PREPARATION TIME: 5 MINS

COOKING TIME: 20 MINS

SERVES 2 (AS A BREAKFAST)

90g (1/2 cup) quinoa

310ml (11/4 cups) soy milk

60ml (1/4 cup) water

1 cinnamon stick, halved

2 tsp honey

1 tsp vanilla extract

1 small pear, core removed, diced

80g (1/3 cup) fresh or defrosted

frozen blueberries

1 Tbsp unsalted, shelled pistachio

nuts, roughly chopped

1 Combine the quinoa, soy milk

and water in a small saucepan.

Add the cinnamon and honey

to the pan. Cover and bring to

a simmer over medium heat.

2 Reduce heat to medium-low

and cook, covered, for 12-15

minutes or until the quinoa is

tender and most of the liquid

is absorbed. Remove cinnamon

stick and stir in the vanilla.

3 Divide the quinoa between

2 small serving bowls. Top

with the pear, blueberries

and pistachio nuts. Serve.

Porridge with apricots

and cranberries

PREPARATION TIME: 5 MINS

COOKING TIME: 15 MINS

SERVES 2 (AS A BREAKFAST)

50g (1/2 cup) rolled oats

310ml (11/4 cups) low-fat milk

2 Tbsp dried cranberries,

roughly chopped

200g drained apricot halves

(in natural juice)

2 tsp honey

1 Put the oats, milk and

cranberries in a small saucepan.

Bring to a simmer, stirring, over

medium heat. Simmer, stirring

occasionally, for 7-8 minutes

or until the oats are tender.

2 Divide oats between 2 serving

bowls. Top with the apricots and

drizzle with honey. Serve.

COOK’S TIPS

Try replacing the cranberries

with currants, raisins or sultanas.

If you love variety in the

mornings, this porridge is also

delicious topped with different

types of fruit. So try swapping

the canned apricots with your

choice of canned peaches or pears.

RECIPES

ALISON ROBERTS; LISA URQUHART, DIETITIAN

PHOTOGRAPHY

BRETT STEVENS

STYLING

MARIE-

HÉLÈNE CLA

UZON

FOOD PREPARATION

PETA DENT

62 JULY/AUGUST 2017 diabetic living