Nourish
Porridge was an important part of our ancestors’ diets. Still used in many countries as a nutritious and affordable base for meals it can be made from various grains. Dietitian Helen Gibbs shares some favourite porridge recipes.
PERFECT PORRIDGE
LEMON POLENTA PORRIDGE SERVES 4
This recipe sparked a debate about the difference between polenta and cornmeal. Quick-cook or instant polenta is preprocessed, while cornmeal or regular polenta takes longer to cook but has more nutrients.
1 cup of medium cornmeal (or polenta) 2–3 cups of water 2 tablespoons of raisins or sultanas 1–2 lemons (juice and zest) 2 teaspoons of honey (or a sweetener of your choice) 2 cups of unsweetened low-fat Greek-style yoghurt
In a saucepan, add water, sultanas, and lemon zest. Bring to a boil. Slowly sprinkle the cornmeal into the boiling water while stirring. Reduce the heat and simmer for 5–10 minutes, stirring occasionally. Squeeze in the lemon juice and stir for a minute. Remove from heat and serve with yoghurt and a drizzle of honey.
PER 253g SERVE (APPROX ½ C PORRIDGE AND ½C YOGURT): ENERGY 1150kJ (275kCal), PROTEIN 11.5g, FAT 2.7g (SAT FAT 1.3g), CARBOHYDRATE: 50g (SUGAR 19.9g), FIBRE 2.1g, SODIUM 72mg
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DIABETES WELLNESS | Spring 2023
