Yoghurt options
Yoghurt helps to boost immunity, lowers the risk of osteoporosis and keeps the digestive tract healthy. Greek, Indian, Middle Eastern and Asian cuisines have included yoghurt for many years
Tandoori Chicken
Serves 4
4 tblsp tandoori paste
250g low-fat natural yoghurt
½ lemon, juice only
4 skinless chicken fillets, cut into strips
2 tblsp olive oil
For the mango raita
1 small unripe mango, peeled, stoned and chopped
2 tblsp fresh coriander
1 tsp ground coriander
1 green chilli, deseeded and chopped
½ tsp ready-made mint sauce
250ml low-fat natural yoghurt
½ cucumber, peeled and diced
l Put the tandoori paste, yoghurt and lemon juice in a dish and stir in the chicken. Cover and chill for at least 30 minutes.
l For the raita, put the mango, fresh and ground coriander, chilli and mint sauce in a food processor. Blend until smooth, then add the yoghurt and whiz for a few seconds. Put into a bowl and stir in the cucumber. Cover and chill until needed.
l Preheat the oven to 220°C/fan 200°C/gas 7. Put the chicken into a roasting tin and drizzle with the oil. Roast for 20 minutes until cooked. Serve with the raita.
Apple And Cinnamon Yoghurt Ice
(You will need an ice cream maker)
Serves 4-6
325g apples, peeled, cored and quartered
½ tsp ground cinnamon
3 strips of thinly pared lemon rind
150ml cider or apple juice
50g demerara sugar
4 tblsp clear honey
6 tblsp yoghurt
l Slice apples thinly and place in a saucepan with the cinnamon, lemon rind and cider. Cover and simmer gently for 10 minutes or until the apples turn to pulp.
l Discard the lemon rind, stir in the sugar, honey and yoghurt and leave to cool. Refrigerate until needed.
l Place the ice cream maker and frozen bowl in position and switch to minimum speed. Pour the mixture through the feed tube and churn for 20-20 minutes until thickened and frozen.
l Serve immediately or place in a plastic container and keep in the deep freezer until required. Soften slightly in the fridge for 30 minutes before serving.
Yoghurt Roulade
Serves 8
25g almond flakes
115g ground almonds
150g caster sugar
5 eggs, separated
40g plain flour
½ tsp vanilla essence
150ml fresh cream
150g yoghurt
6 ripe apricots, sliced
l Line a 33cm x 23cm swiss roll tin with baking parchment and sprinkle with flaked almonds. Preheat the oven to 180°C/ 350°F/gas mark 4.
l Place 125g caster sugar and egg yolks in the mixer bowl and whisk until thick and creamy. Fold in the ground almonds, sifted flour and vanilla essence.
l Clean the mixer bowl and whisk, whip the egg whites with the remaining caster sugar to a stiff meringue. Fold in the almond mixture making sure not to knock the air out of the mixture.
l Pour into the prepared tin and spread out evenly. Bake for 15 minutes or until cooked. Remove from the oven and cover with non-stick baking parchment and cloth until cold.
l Whip the fresh cream until it holds its shape and fold in the yoghurt. Chill until needed. Turn the roulade onto a sheet of baking parchment and flip once more onto another one sprinkled with caster sugar.
l Spread the filling evenly over the roulade. Sprinkle over the fruits; roll up the roulade, using the paper to help. Dust with caster sugar and transfer to a serving plate.
