Yoghurt dip, stroganoff and lemon-and-lime pie - a perfectly healthy meal
Low cholesterol recipes
Yoghurt is a very useful adjunct if you suffer from high cholesterol. Together with buttermilk, yoghurt is a cultured dairy product. The action of bacteria on milk produces the slightly acidic, tangy flavour so characteristic of the products.
Cultured or soured dairy products are traditional for many cultures and are known to be easier to digest than fresh milk. This is because they contain only very small amounts of lactose (milk sugar). Two-thirds of the world's population suffers digestive problems because of lactose.
If you are trying to lower your cholesterol levels, you should look for low fat yoghurt. It is an excellent substitute for cream, sour cream and mayonnaise. Buttermilk has a similar food value to skim milk and is a useful low fat ingredient. You can make a substitute buttermilk by adding 1 cup water or skim milk to ½ cup yoghurt.
Yoghurt is an ideal base for many dips and can be used instead of sour cream.
Spicy Curry Dip (2mg cholesterol)
- 2 teaspoons polyunsaturated oil
- 1 chopped onion, small
- 1 teaspoons curry powder
- pinch chilli powder
- 1 cup low fat yoghurt
- black pepper
Heat oil in a non-stick pan. Sauté onion, curry and chilli powders for 4 to 5 minutes or until onion is soft.
Whish into yoghurt and season to taste.
Chill until ready to serve.
Leftover roast beef can be put to good use in this next recipe. An attractive serving idea is to use lettuce cups to hold each serving.
Beef Salad Stroganoff (183 calories per serve)(58mg cholesterol)
- 1 tablespoons polyunsaturated, low salt margarine
- 200 grams sliced button mushrooms
- 1 tablespoons lemon juice
- 500 gram lean roast beef, cut into strips
- 6 finely chopped shallots
- 2 tablespoons chopped fresh coriander
- 1 cup low fat unflavoured yoghurt
Heat margarine in a non-stick pay and cook mushrooms with lemon juice for 4 to 5 minutes. Drain and set aside to cool.
When cool, combine with beef, shallots and coriander. Add yoghurt and toss lightly.
As a dessert, try this pie
Creamy Lemon and Lime Pie
Base: Sweet bran pastry
- 1 cup sifted plain flour
- 2 tablespoons sugar
- 1/2 teaspoon ground nutmeg
- 1/2 cup rice bran
- 2 tablespoons polyunsaturated oil
- 1/2 cup skim milk
Place flour, bran, sugar and nutmeg in a large bowl. Make a well in the centre and pour in oil and milk. Mix to a firm dough. Turn on to a lightly floured board and knead lightly. Wrap in plastic wrap and place in the fridge for 30 minutes.
- 2 tablespoons gelatine dissolved in 4 tablespoons boiling water
- 1 cup evaporated skim milk, chilled
- 2 tablespoons each of fresh lime juice and fresh lemon juice
- 1 teaspoon grated lime rind
- 1 cup low fat unflavoured yoghurt
- 3 egg whites
- ½ cup caster sugar
- 250 grams mixed berries
Roll out pastry to a 25cm circle. Bake on a lightly greased oven tray at 200oC for 30 to 35 minutes (should be cooked through). Remove from oven. Use the base of a 20cm springform pan as a guide and cut the pastry to fit. Allow to become completely cool.
Beat milk till thick. Add gelatine mixture. Blend juices, rind and yoghurt and fold through milk mixture.
Beat egg whites until soft peaks form then slowly add sugar while still beating till stiff peaks form. Fold through milk mixture.
Place pastry base in springform pan, top with filling and chill until set. Just before serving, top with berries.
Healthy food doesn't have to be tasteless or boring. Try these recipes and you'll have everyone clamouring for more.