Low Cholesterol Recipes Using Yoghurt
Yoghurt can be used as a substitute for cream, mayonnaise and sour cream. Low fat brands are available and are a good choice if you are trying to lower your cholesterol levels.
Yoghurt adds a great tang to cakes and biscuits.
To adapt your own recipes, use the following guidelines.
- Replace half the butter quantity with yoghurt. However if the recipe calls for 4 tablespoons of butter, you'll only need 2 tablespoons of yoghurt.
- If the recipe use shortening or oil, replace half the oil with yoghurt. You'll need ¾ the amound of yoghurt. For instance, if the recipe states 8 tablespoons of oil, use 4 tablespoons oil and 3 of yoghurt.
- Yoghurt can be used to replace sour cream using equal quantities ie substitute 1 cup sour cream for 1 cup of yoghurt.
- You can also try substituting ¼ of the liquid (water or milk) with yoghurt. You might need to experiment a little with the quantities. Generally the result will be more creamy with an added flavour.
The following recipe for fruit rolls has no cholesterol and only 2.2 grams of fat. The rolls have a high fibre content. Buttermilk is a useful low fat ingredient and has a similar food value to skim milk. A substitute buttermilk can be made from yoghurt by adding 1 cup water or skim milk to ½ cup yoghurt.
Quick Wholemeal and Fruit Rolls
- 2 cups wholemeal flour
- 2 cups self-raising flour
- ½ teaspoon ground nutmeg
- ½ teaspoon ground cinnamon
- 1 cup dried fruit
- 1 ½ cups buttermilk
Lightly grease an oven tray and set oven at 200oC.
Sift flours and spices. Mix in dried fruit.
Stir in buttermilk a bit at a time and beat until dough is firm and leaves the side of the bowl.
Turn on to a lightly floured board and knead lightly. Divide into eight portions, shape into rolls and place on an oven tray. Back for 30 to 35 minutes until well risen and golden.
Chocolate cakes are always a favourite and this one will be no exception.
- 1 ½ cups self-raising flour
- 1 tablespoon cocoa
- ¾ cup sugar
- 1 tablespoon golden syrup
- 100g polyunsaturated margarine
- ½ cup warmed buttermilk
- ½ cup warmed skim milk
- 60 gram reduced fat spread, softened
- 3-4 tablespoons skim milk
- 3 cups icing sugar
- 2 tablespoons cocoa
- Sift flour and cocoa into a bowl and add sugar.
Combine golden syrup, margarine, and milks. Stir into dry ingredients and mix well.
Spoon into a lightly greased and lined 18cm round cake pan. Bake at 180oC for 30 minutes. Remove and allow to cool.
Make the icing by combining spread and milk. Mix in icing sugar and cocoa. Beat for 5 minutes until light and fluffy. When the cake is cold, cover with icing.
Muffins are always popular and especially delicious with the addition of banana and pineapple.
Banana and Maple Muffins
- 1 cup wholemeal self-raising flour
- 1 cup self-raising flour
- 1 teaspoon bicarbonate of soda
- 1 teaspoon baking powder
- 1 teaspoon mixed spice
- ½ cup mixed brown and raw sugar
- 300 ml unflavoured yoghurt
- 4 small bananas, mashed
- 1 egg
- 3 tablespoons polyunsaturated oil
- 3 tablespoons maple syrup
Mix dry ingredients. In a separate bowl, mix yoghurt, egg, maple syrup, oil and bananas. Turn both bowls into one and mix gently.
Bake at 200oC for about 20 minutes. Muffins should be just golden and not sticky.