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Best Yogurt Fruit Dip Recipes

Yogurt fruit dip or dressings makes a light end to a heavier meal, and is perfect for hot weather entertaining.

The first recipe uses oranges poached in a spicy liquid combined with fresh berries and yogurt for a delicious fruit salad recipe that is suitable for late summer or autumn meals.

The second recipe focuses on a flavored yogurt sauce to add a zesty flavor to fresh pineapple and grapes.  Adapt yogurt fruit dip recipes to your family’s tastes.  If you like lemon use it instead of lime, if you prefer honey to brown sugar as a sweetener, by all means add it to your non-fat plain yogurt.  Creamy yogurt styles such as Greek yogurt make excellent toppings for fresh fruit and granola, and can easily take the place of higher-fat traditional fruit cobblers.

Orange Berry Salad Yogurt Fruit Dip

2 cups freshly squeezed orange juice

1 cup white wine OR water

1/4 cup granulated sugar

2 tbsp grated fresh ginger

2 whole cloves

1 2 inch stick of cinnamon

2 oranges, pelled, seeded, and sectioned

2 cups sliced fresh strawberries

roasted pumpkin seeds

Yogurt Fruit Dip Recipe:

1/2 cup nonfat plain yogurt

2 tbsp firmly packed brown sugar

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

How to Make Yogurt Fruit Dip:

Use a large saucepan to combine orange juice, wine, granulated sugar, ginger, cloves, and the cinnamon stick over high heat.  Bring the mixture to a boil, then reduce heat to low, simmering until it has thickened a little.  This will take about five minutes.  Stir occasionally.  Add the orange sections and continue simmering for about five minutes.  Remove the saucepan from heat and let the pan stand until it has cooled.

For yogurt fruit dip: use a small bowl to combine the yogurt, brown sugar, cinnamon and nutmeg.  Mix well and set aside.

Once the oranges have cooled, use a slotted spoon to remove the sections from the liquid.  Divide the orange sections between four bowls, and top with sliced fresh strawberries.  Drizzle yogurt fruit dip over the fruit and toss gently to coat.  Add roasted pumpkin seeds and serve.

 Pineapple Grape Salad with Kiwi Lime Yogurt Dip or Dressing

1 cup nonfat plain yogurt

2 tbsp organic honey

1 tsp freshly squeezed lime juice

1 large kiwi, peeled and halved

1 fresh pineapple

1 lb seedless green grapes

pistachio nuts

Use a blender or food processor to mix the honey, lime juice, and one half of the kiwi fruit.  Pulse until the mixture is smooth and free of lumps.  Scrape the yogurt sauce out of the blender container into a small bowl, cover and chill in the fridge for at least 30 minutes.  To prepare the pineapple, use a sharp knife to remove the pineapple skin and eyes.  Cut the pineapple in half length-wise and cut out the core from each half.  Slice both halves into 1/2 inch thick pieces.  Wash the grapes and slice them in half.  Using a large serving platter, spoon half the yogurt sauce onto the platter.  Arrange the pineapple chunks and green grapes over the yogurt sauce.  Slice the remaining kiwi fruit into thin slices, and use as a garnish.  Sprinkle pistachio nuts over everything. Serve immediately.

Yogurt Vegetable Dip

Here are three easy and low-fat vegetable yogurt dip recipes.  Dips are a great way to make raw vegetables more attractive to kids and unwilling adults who are used to snacking on chips or other high sodium and high fat snacks.  Yogurt gives a tangy flavor while adding a boost of calcium to your diet and keeping the fat low too.  Prepare these dips the night before you will need them and chill in the refrigerator overnight; this gives the flavors a chance to mellow and blend together.  Use baby carrots, celery sticks, snow peas, red, green and yellow peppers, broccoli, cherry tomatoes and cucumber spears for your vegetable tray.

Lemon Pesto Yogurt Vegetable Dip

1 cup packed fresh basil leaves

1 teaspoon crushed garlic in oil

1 tbsp extra virgin olive oil

4 tsp freshly squeezed lemon juice

1 tsp finely grated lemon rind

3/4 cup organic plain yogurt

fresh cilantro leaves

Use a food processor or blender to combine all ingredients EXCEPT the yogurt.  When everything has been blended well, spoon the pesto out of the blender or food processor into a medium bowl.  Add the yogurt and mix together.  Cover and chill in the fridge.  Prior to serving chop cilantro leaves and add to the top.  This dip can also be served as a spread with Triscuits, Melba toasts, or toasted pita chips.

 

Yogurt Vegetable Dip with Herbs

1/2 cup plain yogurt

1 cup low fat cottage cheese

1 green onion or chives, chopped

1/2 tsp garlic powder

1/2 tsp celery seed

1/4 tsp dry mustard

1/4 tsp Worcestershire sauce

pinch of freshly ground pepper

Tabasco sauce

 

Use a food processor or a blender to cream the cottage cheese and yogurt together until there are no lumps left.  Stir in onions or chives and the seasonings.  Cover and leave in the fridge overnight.  Dry mustard is an excellent ingredient to dips as it adds flavor without fat.  For a different flavor replace the mustard with curry powder.

 

Spinach Dip with Yogurt

1 package (300 grams) frozen chopped spinach

1/2 cup chopped water chestnuts

1/4 cup finely chopped onion

1/4 cup chopped red pepper

1 heaping tablespoon crushed garlic in oil

1 cup low fat plain yogurt

1 cup low fat cottage cheese

2 tbsp fresh basil OR 2 tsp dried basil

1/4 tsp dry mustard

1/4 tsp garlic powder

freshly ground black pepper

A round loaf of rye or pumpernickel bread

 

Thaw and drain the frozen spinach.  Use a large mixing bowl to mix the spinach, water chestnuts, onion, red pepper and garlic.  Blend in the yogurt and cottage, then add the seasonings.  Chill over night or for at least four hours.

Use a large round serving platter to arrange the bread bowl, dip, bread cubes and vegetables.  Prior to serving, cut out a round whole in the top of the loaf of bread. Hollow out the centre of the bread, and cut it into cubes.  Fill the centre of the bread with dip and surround it with the bread cubes and vegetables.

 

 

 

Chicken With Yogurt Marinade

Similar to the Chicken Tandoori Recipe in an earlier post, this creamy chicken recipe serves 8 with just 3 grams of fat per serving.  Served with Lemon Rice Pilaf (made with brown rice and included below) and a mixed green salad it makes a well-balanced meal.

Ingredients:

1 1/4 cups low-fat organic or homemade yogurt

3 cloves of garlic, minced, or 3 teaspoons of diced garlic in oil

1 tbsp minced ginger root or 2 tsp ground ginger

1 tbsp freshly squeezed lemon juice

1 tbsp extra virgin olive oil

2 tsp paprika

1 tsp chili powder

1 tsp crumbled dried rosemary

1 tsp freshly ground black pepper

1/2 tsp turmeric

8 boneless skinless organic chicken breasts

Method:

Use a large glass pyrex dish to prepare the marinade.  Combine yogurt, garlic, ginger root, lemon juice, olive oil, paprika, chili powder, rosemary, pepper and turmeric and mix well until it is smooth.  Lay the chicken pieces in marinade in a single layer, turning so each piece is completely coated.  Cover with saran wrap and chill in the refrigerator for up to 24 hours.

Prior to serving, preheat oven to 350 degrees Fahrenheit.  Place the chicken in a layer on a greased baking sheet, reserving the marinade.  Bake in the preheated oven for 25 minutes or until it is no longer pink inside, spooning marinade over the chicken after about 12 minutes.  Serve with Rice Pilaf – recipe found below!

Lemon Rice Pilaf Recipe

Ingredients:

1/2 cup raisins

1/4 cup slivered almonds

2 tbsp butter or margarine, divided

1 cup brown rice

1 small onion, chopped

2 cloves garlic, minced, or 2 tsps of garlic in oil

2 1/2 cups low sodium chicken broth

1 bay leaf

2 tbsp lemon juice

11 tsp grated lemon zest

a pinch of freshly ground black pepper

1 cup fresh sliced mushroom

Method:

Set a saucepan over medium heat.  Cook the raisins and almonds in 1 tbsp of the butter until the almonds are golden, remove to a plate.  Use the same saucepan and increase heat to medium-high.  Cook rice, onion and garlic in remaining butter for about 5 minutes or until  a light golden brown color.  Add chicken broth, bay leaf, lemon juice, lemon zest and pepper. Cover and cook over low heat for 40 minutes.  Add the mushrooms and cook for five more minutes.  remove bay leaf.  Sprinkle raisins and almonds over the dish.

Chicken Mango Salad with Cilantro Yogurt Dressing

Mango is the perfect foil for hot or spicy meats.  Its cool sweetness helps cut the pungency and adds interest to the palate and the plate.  As mangoes are becoming increasingly available at neighborhood grocers and supermarkets, North Americans are looking for easy ways to use it in their meal planning and cooking.  Raw mango is a delicious snack, and can be eaten by the slice, cubed for fruit salads, or pureed for use in smoothies. This recipe combines mango with dark leafy greens and poached chicken for a mouth-watering main meal. Prepare it for your next romantic dinner – it serves two.  It is a great way to use up leftover chicken that has been cooked earlier in the week – I always cook more than I will need so that I can use the leftovers in a soup or salad. If company is coming, simply double or triple the recipe so your guests can enjoy it too!

Ingredients:

1 cooked chicken breast, shredded with two forks

1 ripe mango

4 cups of mixed field greens, baby greens or mustard greens

1 stalk of celery, chopped

1/4 cup of whole or chopped walnuts

For Dressing:

1 tsp extra virgin olive oil

1 tsp red wine vinegar

2 tbsp horseradish mustard (1 1/2 tbsp dijon mustard with 1 tsp horseradish)

2 tbsp organic or homemade yogurt

fresh cilantro leaves, chopped

Method: For the Mango – How to Peel a Mango: Wash the mango, and hold it on its side.  Use a sharp knife to slice lengthwise about 1/3 of the way into the flesh, just avoiding the large pit.  Turn the mango over and do the same thing on the other side.  Then use the knife to make a criss-cross pattern across the skin without cutting through the flesh. Begin to pull on the skin – you will see a lot of diamond shapes starting to pop out – cut them off close to the peel and voila, you now have mango cubes to work with!

Once your mango is chopped, use a medium bowl and a wire whisk to combine all the dressing ingredients.  Wash and dry your salad greens and divide them between two large dinner plates.  Sprinkle chopped celery pieces over the mixed greens. Place the shredded chicken, walnuts, andmango cubes on each plate, and drizzle with dressing.  Serve with extra dressing in a small pitcher on the table. NOTE: pecans can be substituted in for the walnuts. The cilantro and mango make an excellent flavor combination.

 

Tandoori Chicken Recipe

Tandoori chicken is a popular dish originating in India and easily recognizable from its distinctive red color.  The color comes from the chili powder (kashmiri or hot red chili powder) or the cayenne which gives it the flavor and the name.  Some versions of tandoori chicken use saffron, resulting in a more orange color.  A tandoor (clay) oven was traditionally used to bake the chicken slowly, but some versions today can be grilled on an indoor or outdoor barbecue.  Yogurt is used to marinate the chicken overnight, and helps tenderize the meat and give it a tangy taste.

This recipe has been adapted for western tastes – if you prefer more spice, add another 1/4 teaspoon of dried chili powder. It makes six servings, and should be accompanied by Basmati rice or naan,  and a light cucumber or dark green salad.

Ingredients:

5 to 6 pounds of chicken breast, cut up

1/2 cup freshly squeezed lemon juice

3 teaspoons of table salt

1 cup homemade or organic yogurt

1 teaspoon cumin seeds

2 teaspoons coriander seeds

1  1 inch piece of fresh ginger root, peeled

2 cloves of garlic, or 2 teaspoons of diced garlic in oil

1/2 teaspoon turmeric

1/4 teaspoon of dark red chili powder OR kashmiri chili powder

Method:

Use a food processor to mix lemon juice, yogurt, and the spices.  Place the chicken pieces in a single layer in a glass pyrex dish.  Pour the yogurt marinade over the chicken pieces and cover with saran wrap.  Marinade overnight,turning the chicken once to ensure it is coated on all sides.

The chicken can be roasted in a greased roasting pan (the same one you use for Sunday roasts or turkeys), covered, at 375 for about 1 hour or until the chicken is browned and crisp.  If you prefer, tandoori chicken can be grilled on your outdoor barbeque, so if you are planning to do this keep your chicken pieces large so they can be handled easily.

Garnish the cooked tandoori chicken with fresh lemon wedges and fresh coriander leaves.

 

 

Kofta Recipe

Kofta is the term for small spicy meatballs that are either fried, baked, or used in soup.  They are commonly found in Middle Eastern and South Asian cuisine, and are served hot or cold.  The meat used is traditionally lamb , chicken or in some cases beef.  In India there are several popular vegetarian versions of kofta, such as Shahi Aloo Kofta. This recipe for Kofta uses extra lean ground beef and yogurt to keep the fat content low. If the ground beef that is available at your supermarket is not minced finely enough, ask the butcher to run it through his mincer again, or use a fine blade on your food processor at home to mince it.  Some kofta recipes use rice or bulgur instead of the bread crumbs used in this recipe.  An excellent dish for summer entertaining, as it can be prepared ahead of time and is served cold.

Ingredients:

Kofta can be served with curry sauce or yogurt sauce.

650 grams or 1 1/4 pounds of lean ground beef

1 onion, diced finely

2 fresh green chillies

1 tsp to 1 tbsp ground ginger

1 clove of garlic or 1 tsp minced garlic in oil

2 teaspoons fresh chopped coriander leaves

1/2 tsp cumin

1 teaspoon dried coriander

1/2 tsp turmeric

1/4 tsp cloves

2 slices of stale dry white bread, crumbled

1 egg

salt to taste

4 cups plain organic yogurt or homemade yogurt

Method:

Dice the chillies as finely as possible. Place in a small bowl and  add the chopped onion, chillies, ginger and garlic and combine.  Add fresh coriander leaves, cumin, dried coriander, turmeric, cloves, bread crumbs, egg,  ground beef and salt.  Use your hands to mix well. Pat into small meatballs and fry in extra virgin olive oil until they are browned.  Drain on a tray lined with paper towels. Pour the four cups of yogurt into a shallow bowl or glass serving dish (a glass lasagna dish works well) and stir it to remove any lumps. Add the meatballs to the yogurt while the meatballs are still warm.  Chill, covered, in the refrigerator for at least an hour and a half.  This dish is served cold, and can be garnished with chopped fresh coriander leaves, mint leaves, raisins or blanched almonds.  Serve with a cucumber and tomato salad with a vinagraitte dressing and flatbread such as naan or chapati.

Using Yogurt Starter Culture to Make Your Own Yogurt

Yogurt has existed in a variety of forms for thousands of years. The soured and fermented milk product has been enjoyed across many cultures, and produced from the milk of many animals. Traditionally made from sheep’s milk, yogurt is now more commonly made from cow’s milk in Western culture, though kefir from camel’s milk and kumiss from mare’s milk is also available in speciality stores.  As the popularity of yogurt has exploded over the past thirty years due to it’s many health benefits, the cost has risen as well, and though many yogurt brands are available in grocery stores and at frozen yogurt shops across the country, with a little practice yogurt can be made and enjoyed easily at home for pennies per serving.  The trick is all in the starter.

Yogurt is produced when various bacteria (such as lactobacillus bulgaricus and lactobacillus acidophilus) present in milk are heated slightly and combine with  yeast cells.  This causes fermentation.  The yeast cells must be added to cow’s milk for the fermentation process to begin, and this is where the starter culture can work it’s magic. Starter for yogurt can be purchased online or in health food stores, and a few tablespoons of leftover yogurt high in acidophilus can also act as a starter, though they may result in a slightly different texture or taste than yogurt made from a packaged starter.

Making Your First Batch Using a Yogurt Starter

Yogurt can be made with skim milk, 2%, homogenized, or even half-and-half cream, but beware the fat content! Buy a package of yogurt starter and read the ingredients carefully. If you want to try making yogurt by using a small amount of yogurt as the starter, heat one quart of milk to 180 degrees F. Let it cool to about 110 degrees F. Stir in a cup of powdered milk and three tablespoons of organic yogurt. Pour mixture into a glass jar, cover, and leave it in a warm place overnight. You can use your oven, set at 100 degrees F if you live in a cool climate or it is winter. In the morning, check the consistency and place in the fridge. Use within the next week.

Tips for Successful Yogurt Using Starter

  • handle all equipment and ingredients gently – yogurt is delicate, particularly when fermenting
  • if you are using a small amount of yogurt as your starter, be sure that it is no older than five days or it won’t work effectively
  • keep 3 tablespoons from every batch to use as starter for your next batch
  • don’t be tempted to use more starter! Too much bacillus will result in sour and watery yogurt
  • your yogurt should firm up and coagulate within 8 hours of mixing. Three reasons it might not is that the temperature of the milk may have been too high, the starter culture was of an inferior quality, or there were antibiotics in the milk.  Try to use organic milk to make your yogurt starter culture.
  • be careful when adding fruit to homemade yogurt. You will achieve the best results by placing warm fruit in the bottom of the glass jar prior to adding the milk and yogurt starter.

Yogurt Parfait Recipe

Yogurt parfaits are simply the best. Easy to make with endless combinations, the base ingredients of grains, yogurt and fruit provide all the goodness a body needs for a healthy breakfast or energy-giving snack. By layering the ingredients in a glass dessert dish, a yogurt parfait becomes a gourmet delight to a heavier meal. Try one of the recipes today – and don’t be afraid to mix and match fruits, yogurt flavors, and granola or muesli recipes.

Make Ahead Yogurt Parfait With Nuts

Use any fruit that you enjoy and that you have on hand.  Apples, oranges, bananas, peaches, raspberries and blueberries all work well in this yummy parfait recipe that can be served for dessert, a snack, or even for breakfast.

Ingredients:

1/2 cup quick-cooking rolled oats

1/4 cup dried cranberries or raisins

1 tbsp each sliced hazelnuts and almonds

1/2 cup 1% milk

1 1/4 cups Greek Yogurt

3 tbsp granulated sugar

2 tbsp liquid organic honey

1 tsp lemon juice

1 tsp organic vanilla

2 cups washed and sliced strawberries

2 cups cubed peeled cantaloupe

fresh mint leaves

Method:

Use a large bowl to combine oats, raisins, hazelnuts, almonds and milk.  Place in fridge for one hour.  Remove and mix in yogurt, sugar, honey, lemon juice and vanilla.  Keep about 1/2 cup each of the strawberries and cantaloupe, and mix the rest gently into the yogurt mixture.  Refrigerate overnight.  To serve, place in individual bowls or dessert cups topped with remaining fruit and fresh mint leaves.

 

All-in-One Breakfast Yogurt Parfait

This recipe also tastes best if made the night before.  For a truly outstanding taste, use homemade granola.

Ingredients:

1 cup large flake oats, OR 3 minute oats OR homemade granola

1 cup homemade organic yogurt OR creamy Greek yogurt OR your favorite organic brand of yogurt

1/2 cup 2% milk

2 tbsp organic liquid honey or maple syrup

1 cup assorted mixed berries (these can be fresh or frozen)

1 large banana, sliced.

Method:

Using two resealable plastic containers, combine all ingredients except the banana. Refrigerate overnight, then add the banana slices and take it with you to school or work.

Peach Blueberry Yogurt Parfait

This recipe calls for homemade muesli which is super easy and quick to make.

Ingredients:

4 cups quick-cooking rolled oats

1/2 cup roasted pumpkin seeds or flax seeds

1/2 cup wheat germ

1/2 cup oat bran

1/2 cup wheat bran

1 cup dried cranberries

fresh peach slices

fresh blueberries

homemade organic yogurt

Method:

Use a large airtight container and mix the first six ingredients.  To serve as individual parfaits, layer 1/2 to 3/4 cups of  muesli mixture with yogurt and fruit.  If you are taking it to work or school, keep ingredients separate and combine just before eating.  Yummy!

Yogurt Fruit Dip

In the quest for a healthier lifestyle, many people are trying to increase the amount of fruits and vegetables in their daily diets.  One of the easiest ways to do this is to replace higher fat snack foods and desserts with low-fat fruit.  Yogurt dips add an interesting flavor twist and can really dress up fruit that may get boring after some time.  Eating fruit is also more fun for kids when it is served with a yummy dip.  Fresh or cooked fruit with a yogurt-based dip is a delicious snack or light dessert after a heavy meal. Easy to serve for outdoor parties, baby showers or barbeques, try these recipes for yogurt fruit dip the next time you are planning a get together. Low-fat and creamy, they are truly delicious!

Cinnamon Yogurt Dip

Ingredients:
1/2 cup low-fat sugar-free plain yogurt
1 tbsp lightly packed brown sugar
1/2 tsp ground cinnamon
1/2 tsp organic vanilla

Method: Combine all ingredients in a small bowl. Chill and serve with fresh slices of apple, pear, peaches, pineapple, orange, or nectarines. Alternatively, serve as a sauce over stewed or baked berries or rhubarb. This makes just 1/2 cup of dip or sauce.

 

Yogurt and Whipped Cream Fruit Dip or Pie Topping

This is a lower-fat option for lovers of whipped cream.  Try it on pumpkin pie, pumpkin custard, or gingerbread.

Ingredients:

1/2 cup whipping cream

1 tbsp sugar

1/2 tsp vanilla

1/2 cup low-fat sugar-free plain yogurt

Method:  Beat the cream with an electric mixer or hand-beater until it becomes thick.  Add the sugar and vanilla nd keep whipping until it forms little peaks.  Gently add in the yogurt and mix carefully until it is all combined.  This makes about 1 1/2 cups.

 

Orange Mint Yogurt Fruit Dip

Light and refreshing, this fruit dip is excellent served with strawberries, cantaloupe, honeydew, watermelon,  pineapple, and red or green grapes. Serve in a pretty summer bowl and garnish with fresh mint leaves.

Ingredients:

1/4 cup low-fat sugar-free plain yogurt

2 tbsp finely chopped fresh mint

1 tablespoon organic honey

1 tsp frozen orange juice concentrate that has been thawed out

Method:  Use a small bowl to combine all ingredients.  Cover and chill in the fridge for about an hour and a half.  Serve over fruit or as a dip with fruit spears.

Yogurt Dips

Using yogurt in dips and sauces is a great way to reduce the fat in recipes that are traditionally made with sour cream.  Be sure to choose low-fat plain yogurt, or make your own at home.  Yogurt dips are also a great flavor addition to grilled chicken, fish, or pork – try one one of these recipes the next time you are planning a barbecue.  If your dinner menu includes a spicier main dish such as a curry or Mexican style entree, accompany it with the cool and creamy Greek Cucumber Yogurt Salad.

Greek Yogurt Dip (Tzatziki)

Ingredients:

1 1/2 cups low-fat plain yogurt

1/2 cup grated English cucumber

1/2 cup feta cheese

1 large clove garlic, minced, or 1 tbsp chopped garlic in oil

2 tbsp freshly squeezed lemon juice

Combine all ingredients in a small bowl. Chill for 1 1/2 hours. Use  with grilled chicken or pork.

 

Greek Yogurt Sauce for Fish or Chicken

Ingredients:

1/4 cup low-fat plain yogurt

1/4 cup light sour cream

1/2 cup finely chopped cucumber

1 tbsp chopped chives or green onion

Freshly ground black pepper

 

Method:  Use a small bowl to combine all ingredients. Use a spoon to spread over fish fillets or chicken breasts prior to broiling, barbequing or microwaving.

 

Yogurt Cheese

Yogurt Cheese is easy to make from store-bought or homemade yogurt, and is a good low-fat alternative to the cream cheese called for in dips, salad dressings, or sandwich spreads.  To make yogurt cheese, use 2 cups of a low-fat plain yogurt that is NOT made with gelatin. Your best bet is to find an unstirred Balkan-style yogurt or to use homemade yogurt.  Use two layers of thick paper towel to line a sieve placed in a bowl, and  pour yogurt into sieve.  Cover the whole thing with saran wrap and chill for about two hours.  Pour out the liquid that has drained into the bowel, and keep the yogurt cheese left in the sieve in an airtight container for up to one week.

 

Honey Mustard Yogurt Dip

Ingredients:

1 cup yogurt cheese

2 tbsp liquid organic honey

2 tbsp Dijon mustard

3 green onions or chives, chopped

1 tbsp chopped fresh parsley

2 tsp freshly squeezed lemon juice

Method: Use a blender or food processor to combine all ingredients until there are no lumps.  Chill for an hour prior to serving.  This dip can be served with raw vegetables such as baby carrots, cucumber slices, broccoli spears, and red and green peppers.  It also makes a delicious yogurt salad dressing for dark leafy green salads, and as a good spread for whole wheat bread sandwiches with cold cuts.

Greek Cucumber Yogurt Salad

Ingredients:

1 large thinly sliced English cucumber, not peeled

1/2 tsp salt

1/2 cup yogurt cheese

1/2 tsp lemon juice

1/4 tsp minced garlic

1/4 tsp ground ginger

Method:

Fill a large colander with thin slices of cucumber and sprinkle with salt. Let the cucumber stand for 10 to 15 minutes to drain.  Rinse well with cold water, pat dry and place in bowl.  Use a second bowl to blend yogurt cheese, lemon juice, garlic and ginger.  Pour this mixture over the cucumber and toss carefully. Chill in the fridge for about an hour and a half before serving.

Yogurt and Brown Rice Casserole

This  recipe is one of  my favorites.  Not only do I get to use up my leftover chicken and raw vegetables from meals I made earlier in the week, I can also sneak in yogurt and brown rice, two super healthy foods that I want to encourage the kids to eat.  This creamy casserole recipe is frugal, it is good for you and just plain yummy.  Use whatever leftover vegetables you have on hand, red or yellow peppers, mushrooms, broccoli or cherry tomatoes are just as delicious as the green pepper I usually use.  If you are vegetarian, use black or red kidney beans instead of the chicken. If you have leftover ham, by all means, throw it in!  Happy cooking.

Ingredients:

2 cups low fat plain yogurt

1/2 cup chopped green pepper

1/4 cup chopped cooking onion

1 heaping teaspoon chopped garlic in oil

1 cup of cooked shredded or cubed chicken, ham, or beans

3 tbsp ketchup

1/2 tsp crushed dried oregano or  1 tbsp fresh finely chopped oregano

1/4 tsp freshly ground black pepper

1 cup low fat ricotta cheese

1 cup bread crumbs (I use the stale slices of bread if there are any left from my homemade whole wheat bread)

1/2 cup grated Parmesan cheese

1 tbsp butter, melted

Method:

Preheat oven to 350 degrees Fahrenheit. Use a large bowl and combine yogurt, green pepper or other vegetable, chicken, ketchup, oregano and pepper, then carefully stir in brown rice.  Use a large spoon to put half this mixture in the bottom of a 6 cup (1.5L) greased casserole. Cover with ricotta cheese. Spoon the remaining rice/meat mixture over the top.  In a small bowl, mix together the bread crumbs, parmesan cheese and butter, and sprinkle over the casserole.  Shake dried parsley or snips of fresh parsley over  the top.  Bake in the oven for about 30 minutes or until it is bubbling and the top is golden brown.

Serve this with a dark green leafy salad and fresh fruit for dessert for a well-rounded family meal.

This recipe makes four generous servings.  Each serving has 430 calories, 4 grams of dietary fiber, 44 grams of carbs, 15 grams of fat, and 31 grams of protein when made with green pepper and chicken.