Recipes

DIPS
SNACKS
HOT SOUP
COLD SOUP
MAIN COURSE
VEGETARIAN MAIN DISHES
VEGETABLES
SALADS & DRESSINGS
DESSERT

DIPS

Roasted Garlic Dip
(This is a marvellous dip for carrot or zucchini sticks, broccoli flowerettes or strips of sweet red or green capsicum)

1 large bulb (entire head) garlic salt and pepper to taste
1 cup low fat Quark

Preheat the oven to 190° C. Wrap the garlic in aluminium foil, place on the middle oven rack, and cook for 1 hour. Remove the garlic from the oven and cool until easy to handle.

Separate the garlic into cloves. Working over the container of an electric blender or food processor, pinch each garlic clove so that the roasted flesh slips out. Add the Quark and salt and pepper to the container and puree for 10 to 15 secs. Transfer to a small bowl and serve. Makes about 1 1/4 cups.

SNACKS

Mushroom Scrambled Eggs
Serves 4

150g Swiss Style Quark 6 eggs
400g button mushrooms 10ml milk
1 bunch parsley salt & freshly ground pepper
1 onion butter
1 bunch chives

Slice mushrooms. Finely cut the parsley, chives and onions.

Whisk the eggs. Combine with the milk and quark and mix well. Add a pinch of salt and pepper.

Saute the onion, parsley and chives in the hot butter. Add the mushrooms and continue stirring for another 5 minutes. Add the egg-quark mix. Carefully mix until the mass separates into clumps.

Serve immediately.

Stuffed Mushroom Caps

Mixture
450g Swiss Style Quark ½ onion finely chopped
clove garlic ½ red capsicum, chopped
parsley 1 tablespoon celery, chopped
salt 1 egg
flour to bind mixture 500g mushroom caps

Sauce
Cream Salt
Tasty Cheese grated (gruyere) optional

Mix Quark with chopped onion, a bit of garlic, chopped red capsicum, parsley and a tiny bit of celery and salt, an egg and a bit of flour to bind as a filling for mushroom caps.

Put the stuffed mushroom caps in a dish with salted cream and put them in the oven.

For variation I would add grated tasty cheese, for example gruyere, and also sprinkle a bit on top.

Filled Bread
Serves 12

2 hard boiled eggs 100g salami
1 bunch of parsley 200g tin corn
3 gherkins 250g German Style (low fat) Quark
50g black olives - without pips salt & freshly ground pepper
100g smoked ham
Baguette or French loaf, approx 500g

Finely chop the eggs, parsley, gherkins and olives. Cut the salami and ham into squares. Mix all ingredients well.

Cut the ends off the loaf of bread and hollow out leaving a crust of about 2 centimetres. Stuff the loaf with the quark mixture. Cut the bread into slices for serving.

Corn Crepes with Spicy Sauce

4 tablespoons plain flour 2 cloves garlic, crushed
½ cup fresh or frozen whole kernel corn 1 teaspoon finely chopped fresh or
½ cup skim milk canned green chilli (optional)
3 teaspoon yellow cornmeal 2 tablespoons chopped parsley
1 tablespoon lightly beaten egg white 1/3 cup low fat natural yogurt
1 small green capsicum, cored, seeded 1½ tablespoon low fat sour cream
and chopped ½ teaspoon Mexican style chilli
1 small brown onion, chopped powder
2 ripe tomatoes, cored, seeded and ½ teaspoon ground cumin
chopped Non stick cooking spray

In an electric blender or food processor, process the flour, half the corn, all the milk, cornmeal and egg white for 30 secs. Let the batter rest at room temperature for 30 mins.

Meanwhile, in a large bowl, mix the remaining corn, the capsicum, onion, tomatoes, garlic, green chilli and half the parsley; put aside.

In a small bowl, combine the yogurt, sour cream, chilli powder and cumin and put aside.

Preheat the oven to 120 ° C. Coat a heavy 25 cm nonstick frypan with the cooking spray and place over moderate heat for 30 secs. Pour in half the batter, swirling so that it covers the base of the pan. Cook the crepe for 2-3 mins on each side or until crisp and golden. Ease the crepe onto a plate and keep warm. Add another coat of cooking spray to the pan and cook the second crepe.

To assemble, divide the tomato mixture in half an spoon one part down the centre of each crepe; top with 1 tablespoon of the yogurt mixture and roll up. Spoon the rest of the yogurt mixture on top and sprinkle with the remaining parsley. Serve with a tossed salad. Serves 2.

Quark Cheese Pies
12 small tarts approx. 9cm diameter

Dough: Filling
300g flour 450g Swiss Style Quark
1/2 teaspoon baking powder 2 eggs
1/2 teaspoon salt 2 tablespoons mustard
80g soft butter 200g grated Emmental cheese
1 egg freshly chopped herbs
100g Swiss Style Quark salt & freshly ground pepper
butter for the patty pans 1 egg for glazing

Preheat oven to 200 °C.

For the dough:
Put the flour into a bowl together with the baking powder and mix. Add all other dough ingredients. Mix all and knead until an even dough is achieved. Keep cool for an hour.

Mix all ingredients for the filling.

Roll out the dough thinly. Cut out 12 x 8 cm circles and 12 x 10cm circles. Place the 10cm pieces of dough into greased 9cm diameter patty pans. Put some of the quark filling on each of them. Glaze the edges of the 8cm pieces of dough with egg white. Place these onto the quark fillings. Press together the edges of the top and bottom pieces using a fork. Glaze the tops of the pies with the egg yolk. Put into the preheated oven for about 20 minutes.

Dough can be made the day before, but prepare and bake the pies fresh.

HOT SOUP

Mulligatawny Soup
Mulligatawny is a thick curry flavoured soup of Indian origin. This hearty recipe makes a complete meal.

3 teaspoon unsalted butter 1 can (425 g) salt free tomatoes, drained and 1 med brown onion, chopped chopped
1 med carrot, peeled and sliced 4 cups low salt chicken or vegetable stock
1 med cooking apple, peeled, cored 3 whole cloves
and chopped 1/4 teaspoon ground mace
1 stalk celery, sliced 1/4 teaspoon ground nutmeg
1 small green capsicum, cored, 1/8 teaspoon black pepper
seeded and chopped 1 cup cubed cooked chicken breast meat
1 ½ tablespoon plain flour ½ cup cooked rice
1 tablespoon curry powder 4 tablespoon low fat natural yogurt
1 tablespoon chopped parsley (optional)

In a large heavy saucepan, melt the butter over moderate heat. Add the onion, carrot, apple, celery and capsicum and cook, uncovered, for 5 mins or until the onion is soft. Blend in the flour and curry powder and cook, stirring, 1 min longer.

Add the tomatoes, stock, cloves, mace, nutmeg and black pepper. Raise the heat to moderately high and bring to the boil. Adjust the heat so that the mixture bubbles gently, cover and simmer for 30 mins. Remove and discard the cloves; cool soup for 10 mins.

In an electric blender or food processor, puree the soup in 3 batches, each for 20 secs. Return to the saucepan and add the chicken and rice; cook, stirring, over moderate heat for 3 to 5 mins or until the soup is heated through. Ladle into bowls, top each with 1 tb of yogurt and sprinkle, if you like, with 1 tsp of parsley. Serves 4.

Garden Fresh Vegetable Soup

Yogurt gives this colourful soup extra bite.

3 teaspoon unsalted butter 1 teaspoon lemon juice
4 small white onions, peeled 1/4 teaspoon pepper
2 tablespoon plain flour ½ cup broccoli flowerettes
2 ½ cups low salt chicken stock ½ cup quartered small mushrooms
1 med carrot, peeled and sliced 1 small acorn squash or large golden
diagonally 12 mm thick zucchini
1 tablespoon finely chopped tarragon (about 125 g) sliced 12 mm thick
or 1 teaspoon dried tarragon ½ cup low fat natural yogurt

In a large heavy saucepan, melt the butter over moderate heat. Add the whole onions and cook, turning frequently, for 8 - 10 mins or until browned on all sides; transfer to a plate lined with paper towels and put aside.

Blend the flour into the saucepan drippings and cook over moderate heat, stirring for 2 - 3 mins. Gradually stir in the chicken stock and cook, stirring constantly, until slightly thickened - about 3 mins.

Add the reserved onions and the carrot, tarragon, lemon juice and pepper. Bring to the boil, adjust the heat so that the mixture bubbles gently, then cover and cook for 8 to 10 mins. Add the broccoli, mushrooms and squash; cover and cook about 5 mins longer or until all the vegetables are tender.

Gradually stir in the yogurt and heat for 1 - 2 mins. Do not boil or the mixture will curdle. Serves 4

Roasted Eggplant Soup

This soup can be prepared ahead of time to the puree stage; when required, add the remaining liquid and the vinegar and proceed as directed.

3 small unpeeled eggplants (about 750g) 1/4 teaspoon cayenne pepper
3 teaspoon olive oil 2 med red capsicum, cored, seeded and
1 large brown onion, thinly sliced thinly sliced
2 cloves garlic, crushed 1/4 teaspoon salt
1 tablespoon very finely chopped fresh 3 cups low sodium chicken stock
ginger or ½ teaspoon ground ginger 1 tablespoon red wine vinegar
4 tablespoon low fat natural yogurt

Preheat the oven to 190°C. With a fork, pierce the eggplants in several different places, then place them on an ungreased baking tray. Bake uncovered, until very soft when pierced with a fork - about 40mins.

Meanwhile, in a medium sized heavy saucepan, heat the olive oil over low heat for 1 min. Add the onion, garlic, ginger and cayenne pepper; cook, uncovered, until the onion is soft - about 10 mins.

Stir in the capsicum and salt; cover and cook for 10 mins. Add the chicken stock and raise the heat to moderate; cook, uncovered, until the capsicum are very soft - about 20 mins longer. Remove from the heat, strain, reserving both the vegetables and the liquid.

When the eggplants are cool enough to handle, peel off and discard the skins. Halve the eggplants lengthwise; with a small spoon, remove and discard most of the seeds Cut into 2 cm cubes.

In a food processor or electric blender, process the eggplant and strained solids with a cup of the reserved liquid for 1 min or until the mixture is smooth. Return to the saucepan and add the remaining liquid and the vinegar. Cook, uncovered, over moderate heat until heated through - about 5 mins. Ladle into soup bowls and top each portion with a tablespoon of the yogurt. Serves 4

Tip: When preparing eggplants for soup or dips, there is no need to slice them and sprinkle them with salt. You can avoid all the unwanted sodium by roasting them in a moderately hot oven until soft; this not only give eggplant a deep smoky flavour, it removes any bitterness.

COLD SOUP

Cold Cucumber Soup
Nothing is more cooling on a sultry summer day than refreshing and vitamin-rich cucumber soup.

2 med cucumbers, peeled, seeded and ½ cup low fat natural yogurt
chopped ½ cup low salt chicken stock
1 med red salad onion, thinly sliced 1 tablespoon chopped walnuts
1/3 cup chopped fresh dill 2 tablespoon red wine vinegar
or 1 ½ tablespoon dried dill 1/4 teaspoon salt
2 tablespoon finely chopped mint 1/4 teaspoon black pepper
or 2 teaspoon dried mint 1/8 teaspoon cayenne pepper
2 cups buttermilk

Place the cucumbers, onion, dill and mint in a food processor and process for 30 secs. Add the buttermilk, yogurt, chicken stock and walnuts; process 20 secs longer or until well blended

Transfer to a medium sized bowl and stir in the vinegar, salt, black pepper and cayenne pepper; cover and chill in the refrigerator at least 5 hours. Serves 4.

Creamy Chilled Tomato Soup
This is the ideal soup for a hot summer day - and a perfect way to enjoy your home grown tomatoes.

1 tablespoon unsalted butter 1 cup low salt chicken or vegetable stock
1 med white onion, chopped 1 tablespoon finely chopped basil or
1 med carrot, peeled and grated 1/4 teaspoon dried basil
750 g ripe tomatoes, peeled, cored, 1 cup low fat natural yogurt
seeded and chopped or 2 cans 1 tsp lemon juice
(425 g each) salt-free tomatoes, 1/4 teaspoon pepper
chopped with their juice

In a large heavy saucepan, melt the butter over low heat. Add the onion and carrot; cook, uncovered, until the vegetables are soft - 5 - 8 mins.

Add the tomatoes, stock and basil; bring to the boil over moderate heat. Adjust the heat so that the mixture bubbles gently; cook, uncovered, stirring occasionally, for 10 mins.

In an electric blender or food processor, puree the soup in 3 batches, each for 30 secs. Stir in the yogurt, lemon juice and pepper.

Cover the soup and refrigerate for at least 2 hours before serving. Serves 4.

Tip: When serving cold soups, especially jellied ones, chill the soup bowls by placing them in the freezer for a few minutes.

Quick Borscht

Here’s a perfect summer soup served either hot or cold. With a crusty slice of dark bread and a crisp green salad, it makes a surprisingly filling lunch for two.

1 cup sliced raw beetroot 1 small cucumber, peeled and thinly
1 cup low salt beef or vegetable stock sliced
1 ½ tablespoon red wine vinegar 1 spring onion, thinly sliced
2 tablespoon low fat natural yogurt 1 tablespoon chopped fresh dill
2 med radishes, thinly sliced or ½ teaspoon dried dill

In an electric blender or food processor, puree the beetroot, beef stock and vinegar for 6 - 8 secs or until smooth. Pour into a small glass bowl and cover with plastic wrap; chill in the refrigerator for at least 3 hours or overnight.

When ready to serve, ladle the soup into bowls, top each portion with equal amounts of yogurt, and sprinkle with the radishes, cucumber, spring onion and dill. Serves 2.

MAIN COURSE

Chicken Biryani

In India, biryani is traditionally made with lamb and is served or special occasions. This quick version, a one dish meal, is the perfect way to use up leftover chicken or turkey.

2/3 cup long grain rice 1/4 teaspoon ground cinnamon
5 cloves garlic 1/8 teaspoon ground cloves
1 cinnamon stick 1/8 teaspoon ground cardamom
1 bay leaf 1/8 teaspoon black pepper
1 small onion, chopped 1 cup low fat natural yogurt
1 tablespoon grated fresh ginger or 3 cups cubed cooked chicken or
½ teaspoon ground ginger turkey breast meat
3 teaspoon lemon juice 2 cups shredded red cabbage
½ teaspoon ground cumin 1 small green apple, cored and cubed
½ teaspoon ground coriander but not peeled
½ teaspoon ground turmeric

Preheat the oven to 180°C. Cook the rice in boiling water, omitting the salt but adding 2 of the garlic cloves, the cinnamon stick and bay leaf. When the rice is done, discard the garlic, cinnamon and bay leaf.

Meanwhile, in an electric blender or food processor, make a paste of the onion, ginger, lemon juice, cumin, coriander, turmeric, cinnamon, cloves, cardamom, pepper and remaining garlic by blending for 10 - 15 mins.

Transfer the paste to a large bowl and blend in the yogurt. Add the chicken, tossing to coat well.

Place the rice in an ungreased shallow 1.5 litre casserole and spoon the chicken mixture on top; cover and bake for 35 mins. Towards the end of the baking period, steam the red cabbage for 10 mins over boiling water until it is tender but still crisp.

Cluster the red cabbage and apple in the centre of the biryani. Serve from the casserole. Serves 4.

Tip: If you don’t have the necessary range of spices on hand for Indian dishes, you can omit them entirely and substitute for 2 teaspoons good quality curry powder - or more if you like it hot - for a recipe that serves 4.

Salmon with Cucumber Sauce

This recipe can be made with salmon trout

1 kg centre cut Atlantic salmon, 2 teaspoon chopped fresh dill or
in one piece ½ teaspoon dried dill
1 small cucumber, peeled, seeded ½ teaspoon sugar
and chopped ½ teaspoon French mustard
½ cup low fat natural yogurt 1/8 teaspoon salt
1 teaspoon skim milk or water 1/8 teaspoon pepper

Preheat the oven to 180°C. Place the salmon a sheet of aluminium foil just large enough to hold it comfortably, then place it on a rack in a 20 cm x 20cm x 5cm baking dish. Pour cold water into the dish to a depth of 2.5 cm and cover the dish snugly with aluminium foil. Bake the salmon for 30 mins or until it flakes when tested with a fork.

Meanwhile, in a small bowl, combine the cucumber, yogurt, milk, dill, sugar, mustard, salt and pepper. Refrigerate until ready to serve.

Tip: Salmon has an exceptionally high amount of omega-3 fish oil, the substance that has been shown to reduce cholesterol levels in the body.

Salmon Cutlets with Radish and Yogurt Sauce

The pungency of the sauce is a fine complement to the richness of salmon. This recipe can easily be halved to serve two.

2 cups low fat natural yogurt 1/4 teaspoon pepper
3 spring onions, finely chopped 2 teaspoon lemon juice
10 small radishes, trimmed and chopped 2 teaspoon olive or vegetable oil
2 tablespoon prepared horseradish 4 salmon, swordfish or kingfish cutlets
1/4 teaspoon ground cumin (about 125 g each)
lemon wedges (optional)

Preheat the griller and lightly grease the rack. In a medium sized bowl, combine the yogurt, spring onions, radishes, horseradish, cumin and half the pepper; mix well and put aside.

Combine the lemon juice, olive oil and remaining pepper and brush the mixture over both sides of te salmon cutlets. Place the cutlets on the griller rack and grill 10 to 12 cm from the heat for 2-3 mins on each side or until the salmon is opaque when cut near the centre.

Serve on warm plates, garnished with the lemon wedges, if you like, with the sauce alongside. Serves 4.

Pasta with Yogurt Mushroom Sauce

1 large onion, finely chopped ½ cup dry white wine
2 cloves garlic, crushed ½ cup coarsely chopped fresh herbs
2 tablespoons butter basil, mint or parsley
125 g mushrooms, sliced 500g pasta twists or fettucine
200g natural yogurt 4 tablespoons toasted pine nuts
2 tablespoons sour cream grated parmesan cheese for serving

Gently fry onion and garlic in butter in a heavy pan. Place mushrooms in a clean plastic bag and cook in a microwave oven on high setting for 2 mins. Add mushrooms to fried onion. Add yogurt, sour cream, wine and herbs and stir gently to combine.

Boil pasta until al dente, drain well then return to pan. Add yogurt sauce and toss gently over a low heat until well coated.

Serve pasta with yogurt mushroom sauce in individual pasta bowls, sprinkled with pine nuts and parmesan cheese and accompanied by a crisp green salad.

Vegetable Curry
With its refreshing yogurt sauce, this mild curry is a tasty one-dish meal.

3 teaspoon unsalted butter 1 cup cooked and drained chick peas
1 large brown onion, finely chopped ½ cup raisins
2 cloves garlic, crushed 1 ½ cups tiny cauliflower flowerettes
2 teaspoon curry powder 1 cup fresh or frozen green peas
½ teaspoon ground cinnamon 1 cup low fat natural yogurt
2 cups low-sodium chicken or ½ cup grated cucumber
vegetable stock 1/8 teaspoon pepper
½ cup long grain rice 2 teaspoon lemon juice
1 ripe tomato, cored and chopped 2 tablespoon chopped parsley
2 medium carrots, peeled and diced

In a large heavy saucepan, melt the butter over moderate heat; add the onion and cook, uncovered 5 mins or until soft. Add the garlic, curry powder and cinnamon, cook 2 mins more, stirring often.

Stir in the stock, rice, tomato and carrots; bring to a simmer. Add the chick peas and raisins; cover and simmer for 20 mins. Add the cauliflower and peas; cover again and cook 10 mins longer.

Meanwhile prepare the yogurt sauce. In a small bowl, combine the yogurt, cucumber and pepper and put aside.

Stir the lemon juice into the curry and spoon the curry onto a platter. Garnish with the parsley.

Serve the sauce in a separate bowl. Serves 4.

Lassi for Curries

This quick, “fire quenching” drink is traditionally served with hot curries, but makes a healthy sipper for anytime.

1 cup natural yogurt ½ teaspoon rosewater, or to taste
1 cup unsweetened pineapple juice pinch of salt
1 tablespoon icing sugar (optional) crushed ice cubes

In a blender, combine yogurt, juice, icing sugar (if used), rosewater and salt. Blend until smooth.

Quarter-fill 4 medium glasses with crushed ice. Top up with yogurt mixture and serve at once.

Note: You can crush ice in the blender if you like. Blend 1 cup ice cubes at a time in cold water to cover. Strain through a sieve and serve.

VEGETARIAN MAIN DISHES

Falafel
This Middle Eastern meal is quick and filling as well as nutritious.

1 tablespoon sesame seeds 2 tablespoon lemon juice
1 ½ cups cooked chick peas Non stick cooking spray
1 teaspoon ground cumin 3/4 cup low fat natural yogurt
1 teaspoon ground coriander 3 teaspoon olive oil
2 cloves garlic, halved 1 medium head lettuce, roughly torn
1/8 teaspoon cayenne pepper 500 g ripe tomatoes, cored and cubed
2 teaspoon peanut oil 4 wholemeal pita pockets

Preheat the oven to 160°C. Bake the sesame seeds in a pie plate, shaking often, until the seeds are golden - about 10 mins. Put aside.

In an electric blender or food processor, blend the chick peas, cumin, coriander, garlic, cayenne pepper, peanut oil and half the lemon juice for 30 secs or until smooth; if the mixture is dry, add a little water. Shape into 8 patties. Coat a heavy 25 cm frying pan with the cooking spray; heat over moderate heat for 30 secs, add the patties and brown for 4 mins on each side.

Meanwhile, in a large bowl, mix together the yogurt, olive oil, sesame seeds and remaining lemon juice. Measure and put side 1/4 cup. Add the lettuce and tomatoes to the remaining yogurt dressing and toss well.

To serve, fill each pita pocket with 2 patties and 1/4 of the salad mixture. Drizzle the reserved dressing into each pocket. Serves 4.

Alfredo-style Noodles

250 broad egg noodles 1/4 cup grated parmesan cheese
1/4 cup low fat quark 3 teaspoon unsalted butter
1/4 cup low fat natural yogurt 1/4 tsp black pepper

Cook the noodles according to packet directions, omitting the salt. Drain well and return to the cooking pot.

Add the quark, yogurt, parmesan cheese, butter and pepper, and toss well to mix.

Transfer to a warm platter and serve with a cooked green vegetable or marinated vegetable salad. Serves 4.

Barley and Vegetable Loaf

This savoury loaf will serve four as a main course or eight as an entree; the barley may be cooked a day in advance.

Nonstick cooking spray 4 large egg whites
½ cup pearl barley 1/4 cup chopped fresh dill
3 teaspoon unsalted butter or 1 teaspoon dried dill
1 med brown onion, chopped 2 teaspoon finely chopped thyme
125 g mushrooms, finely chopped or ½ teaspoon dried thyme
500 g zucchini, grated 3/4 teaspoon grated lemon rind
2 med carrots, peeled and grated ½ cup low fat natural yogurt
3/4 cup grated cheddar cheese (about 90g)

Preheat the oven to 180°C. Coat a 21cm x 11cm x 6cm loaf tin with the cooking spray and put aside.

Cook the barley according to packet directions, omitting the salt, until tender - about 1 hour. Drain well and put aside.

Meanwhile, in a heavy 25 cm frying pan, melt the butter over moderate heat; add the onion, mushrooms, zucchini and carrots. Cook, stirring often, until the onion is soft - about 5 mins.

Transfer the vegetable mixture to a large bowl and mix in the barley, cheese, egg whites, half the dill, all the thyme and the lemon rind. Spoon the mixture into the loaf tin; rap the tin lightly on the counter to make the loaf more compact and to release any air bubbles.

Cover with aluminium foil and bake for 45 mins; uncover and bake 25 mins or more until the loaf is brown and shrinks from the sides of the tin. Cool upright on a wire rack until the loaf is room temperature.

Meanwhile, combine the remaining dill with yogurt. To serve, ease the loaf onto a platter and spoon the yogurt sauce on top. Serves 4.

Cabbage and Noodle Casserole

125 g med egg noodles 2 cups low salt chicken or vegetable stock
3 teaspoon unsalted butter 1½ tablespoon plain flour
1 med brown onion, sliced ½ low fat natural yogurt
1 small head cabbage (about 500g) 1½ tablespoon low fat sour cream
cored and sliced 6mm thick 1½ tablespoon cider vinegar
1 teaspoon caraway seeds 1½ tablespoon grated Parmesan cheese
1 teaspoon celery seeds 1½ tablespoon fine dry breadcrumbs
1/3 cup dry white wine or water 1/4 cup slivered almonds

Preheat the oven to 190°C. Cook the noodles according to packet directions, omitting the salt, Drain and put aside.

Meanwhile, in a large heavy saucepan, melt the butter over moderate heat; add the onion and cook, uncovered, until soft - about 5 mins. Add the cabbage, caraway seeds and celery seeds; cook for 1 min. Add the wine; cover and simmer 10 mins or until the cabbage is tender.

In a small bowl, mix together the chicken stock and flour. Add to the cabbage, reduce the heat to moderately low and cook, stirring, for 2-3 mins or until the mixture has thickened slightly. Mix in the yogurt, sour cream and vinegar. Stir in the noodles.

Spoon the cabbage and noodle mixture into an ungreased shallow 6 cup casserole dish and sprinkle with cheese and breadcrumbs; bake, uncovered, for 20 mins. Sprinkle the almonds on top of the casserole and bake, uncovered 10-15 mins longer or until bubbling and browned on top. Serves 4.

VEGETABLES

Lima Beans with Sour Cream and Paprika

2 cups shelled lima beans (about 2 tablespoon low fat sour cream
1kg unshelled) or frozen lima beans 1½ tablespoon low fat natural yogurt
3 tsp unsalted butter 2 tablespoon finely chopped parsley
1/8 teaspoon salt 1 teaspoon paprika
1/8 teaspoon pepper

In a large saucepan, bring 2 cups of unsalted water to the boil; add the lima beans and cook, covered, over moderate heat for 12 mins or until tender. Drain.

Stir in the butter, salt, pepper, sour-cream, yogurt, parsley and paprika. Serves 4.

Shredded Beetroot in Horseradish Sauce
You can serve this spicy dish either hot or cold

500 g beetroot, peeled and shredded 1 ½ tablespoon chopped dill or
2 tablespoon water ½ teaspoon dried dill
½ cup low fat natural yogurt 1/4 teaspoon black pepper
1 ½ tablespoon prepared horseradish, drained.

In a medium-sized saucepan over moderate heat, cook the beetroot, covered, in the water for 15 mins or until tender.

Stir in the yogurt, horseradish, dill and pepper. Serves 4.

Carrots and Capsicum in Cream Sauce

This is a rich, creamy dish to serve with plain grilled meats or poultry

3 teaspoon unsalted butter 1/8 teaspoon pepper
3 spring onions, finely chopped, 1 med green capsicum, cored, seeded
with tops sliced and reserved and chopped
3 teaspoon plain flour 3 teaspoon low fat sour cream
1 1/4 cups cold water 3 teaspoon low fat natural yogurt
375g carrots, peeled and sliced 1/4 teaspoon lemon juice or to taste
6mm thick

In a heavy 25-cm frying pan over moderate heat, melt the butter; add the chopped spring onions and cook, uncovered, until soft - about 3 mins. Blend in the flour and cook, stirring, for 1 min. Add the water and bring to a simmer; cook, stirring constantly, for 3 mins or until the liquid has thickened.

Add the carrots and pepper to the pan and cook, uncovered, for 8-10 mins or until the carrots are just tender. Add the capsicum and cook, covered, for 3 mins. Mix in the sour cream, yogurt and lemon juice and heat just to a simmer (do not boil or the sauce will curdle). Sprinkle with the reserved spring onion tops. Serves 4.

Cauliflower Pie

1 small head cauliflower (about 500g), 1/4 teaspoon ground ginger
trimmed and chopped 1/8 teaspoon black pepper
1 clove garlic, very finely chopped pinch cayenne pepper
1 ½ cups chopped tomatoes or 1 tablespoon plain flour
1 can (425 g) salt-free tomatoes, drained ½ cup low fat natural yogurt
and chopped 1 tablespoon grated Swiss cheese

In a large heavy saucepan, bring 2 cups of unsalted water to the boil; add the cauliflower and cook, covered, for 5 mins or until barely tender. Drain.

Preheat the oven to 190°C. In a heavy 30-cm frying pan, combine the garlic, tomatoes, ginger, black pepper, cayenne pepper and cauliflower. Cook, covered, over moderate heat for 10 mins or until the cauliflower is tender. Boil away any remaining liquid by raising the heat to high and uncovering the pan.

Using an electric blender or a food processor, puree the cauliflower mixture in 3 batches, each for 30 secs. In a large bowl, stir together the flour, yogurt, cheese and cauliflower. Transfer to an ungreased 23-cm pie dish and bake 20 mins or until crusty on top. Serves 4.

Cauliflower or Broccoli Au Gratin on the Weber

Sufficient cauli or broccoli flowerettes for 4 people

1 tablespoon butter 1 cup grated cheese
1 tablespoon flour salt & pepper to taste
1 cup yogurt

Place vegetables in a baking tray. Heat the butter in a saucepan, add the flour and stir until it is smooth. Add the yogurt and continue cooking until the sauce thickens slightly. Add the cheese. Pour this mixture over the vegetables. Dust them with paprika. Cook on the barbecue with the lid on, for 15-20 mins, or until the vegetables are tender.

SALADS & DRESSINGS

Tuna Salad

1½ tablespoon low fat natural yogurt ½ diced celery
1½ tablespoon low fat mayonnaise ½ cup thinly sliced canned water chestnuts
2 tsp chopped dill or 1 spring onion, thinly sliced
½ teaspoon dried dill 4 lettuce leaves
1/8 teaspoon pepper 1 can (185g) water packed tuna, drained
and flaked

In a medium sized bowl, combine the yogurt, mayonnaise, dill and pepper. Add the tuna, celery, water chestnuts and spring onion and toss well to combine.

Cover and chill for 1-2 hours, if you like, before serving on a bed of lettuce leaves. Serves 2.

Variation - Salmon Salad
Substitute 1 can (185g) salmon, drained and flaked, for the tuna. Reduce the celery to 1/4 cup and omit the water chestnuts. Add 1/4 cup chopped green capsicum and 2 small radishes, thinly sliced, and proceed as directed.

Corn and Cherry Tomato Salad

1/4 cup low fat natural yogurt 2 cups fresh or frozen whole kernel corn
1½ tablespoon salt free tomato sauce 10 cherry tomatoes, halved
1 teaspoon French or spicy mustard 1 small green capsicum, cored, seeded
2 spring onions, finely chopped and chopped
2 tablespoon chopped dill or 4 large lettuce leaves
½ teaspoon dried dill

Combine the yogurt, tomato sauce and mustard in a large bowl; stir in the spring onions and dill and put aside.

Bring 2 cups unsalted water to the boil in a small saucepan; add the corn and cook for 5 mins or until just tender. Drain in a colander, rinse under cold running water to stop the cooking, and drain again. Add the dressing, along with the cherry tomatoes and the capsicum, and toss well to mix.

Place the lettuce on plates and spoon the corn mixture on top. Serves 4.

Minted Cucumber Salad

1/4 cup low fat natural yogurt 1/8 teaspoon pepper
1 tablespoon finely chopped mint 2 large cucumbers, peeled, halved
1 teaspoon olive oil, lengthwise, seeded and sliced 6mm thick
1/4 teaspoon sugar (about 2 cups)
1/8 teaspoon salt

In a medium sized bowl, combine the yogurt, mint, olive oil, sugar, salt and pepper. Add the cucumbers and toss well. Cover and chill in the refrigerator for 2-3 hours, tossing occasionally. Serves 4.

Apple and Pear Slaw
1 red or golden delicious apple sliced 1/4 cup grated carrot
1 pear, peeled and sliced 1/4 cup natural yogurt
1 cup shredded cabbage ½ - 1 teaspoon prepared cream style
horseradish

Combine all of the ingredients, tossing them until they are well mixed. Chill this mixture thoroughly. Serve it on lettuce lined salad plates.

Green Goddess Dressing
For any type of tossed salad

2 tablespoon tarragon vinegar 2 teaspoon anchovy paste
2 tablespoon chopped parsley 2 teaspoon lemon juice
2 teaspoon chopped spring onion or 1 cup sour cream or natural
snipped chives yogurt

In a bowl combine the vinegar, parsley, anchovy paste, lemon juice, onion or chives and garlic Gently mix in the sour cream or yogurt. Cover and chill the dressing until you require it.

Yogurt Dressing For Vegetables Or Potato Salad

2 tablespoon chopped parsley garlic salt to taste
1/2 teaspoon dried dill 1 cup natural yogurt

Blue Cheese Dressing

½ cup low fat natural yogurt ½ med cucumber, peeled, seeded and
½ cup buttermilk of skim milk coarsely grated (about ½ cup)
½ cup crumbled blue cheese

In a medium sized bowl, whisk together the yogurt and buttermilk. Stir in the blue cheese and cucumber. Keep the dressing in a tightly covered container in the refrigerator and stir well before each use. Makes 1 ½ cups.

Cucumber Dressing
Serve this dressing with chicken, seafood or tossed green salads.

1 med cucumber, peeled, seeded and 1 ½ tablespoon low fat sour cream
coarsely grated 2 tablespoon finely chopped mint
1 med tomato, peeled, cored, seeded or 1 teaspoon dried mint
and chopped 2 tablespoon finely chopped parsley
½ cup low fat natural yogurt ½ teaspoon ground cumin

Place the cucumber on a double thickness of paper towels. Press with the tines of a fork to remove the moisture, then transfer the cucumber to a small bowl.

Add the tomato, yogurt, sour cream, mint, parsley and cumin; mix well. Keep in a tightly covered jar in the refrigerator and shake well before each use. Makes 1 ½ cups

Creamy Garlic Dressing

1 cup low fat natural yogurt 1/8 teaspoon cayenne pepper
1½ teaspoon French or spicy mustard 2 tablespoon finely chopped parsley
½ teaspoon finely grated lemon rind 2 cloves garlic, bruised

In a medium sized bowl, whisk together the yogurt, mustard, lemon rind and cayenne pepper. Stir in the parsley. Thread the garlic onto a toothpick and add to the dressing. Cover and chill in the refrigerator for 6 hours or overnight.

Remove the garlic and discard before serving the dressing. Keep any leftover dressing in a tightly covered jar in the refrigerator and shake well before each use. Makes 1 cup.

Thousand Island Dressing

1 cup low fat natural yogurt 3 teaspoon finely diced capsicum
2 tablespoon chilli sauce 1 large hard boiled egg white, chopped
2 spring onions, finely chopped

In a medium sized bowl, whisk together the yogurt and chilli sauce. Stir in the spring onion, capsicum and egg white. Keep the dressing in a tightly covered container in the refrigerator and stir before each use. Makes about 1 1/4 cups.

Herb Dressing

1 tablespoon olive oil 2 tablespoon low fat natural yogurt
2 teaspoon cider vinegar 3/4 cup buttermilk or skim milk
1 teaspoon sugar 2 tablespoon finely chopped onion
1 teaspoon finely chopped marjoram 1 clove garlic, crushed
or 1/4 teaspoon dried marjoram 2 tablespoon finely chopped parsley
1/8 teaspoon salt

In a medium sized bowl, whisk together the olive oil, vinegar, sugar, marjoram and salt. Whisk in the yogurt and buttermilk, then stir in the onion, garlic and parsley. Cover and chill in the refrigerator for 6 hours or overnight to thicken.

Whisk the dressing again before serving. Keep any leftover dressing in a tightly covered jar in the refrigerator and shake well before each use. Makes 1 1/4 cups.

Honey and Yogurt Dressing

This is particularly good with fresh fruit salads.

1 cup low fat natural yogurt 1/4 teaspoon ground nutmeg
2 tablespoon honey

In a small bowl, whisk together all the ingredients until well mixed. Keep in a tightly covered jar in the refrigerator and shake well before each use. Makes about 1 cup.

DESSERTS

BLACK FOREST PIE
Dough:
125g plain flour 75g Swiss Style Quark
3 tablespoons sugar 40g cold butter
zest of 1/2 lemon butter to grease the tray
1 egg yolk

Put the flour into a bowl and add the sugar, lemon zest, egg and quark. Cut the butter into pieces and add. Knead with your hands until an even dough is achieved. If the dough is kneaded for too long it will become hard when being baked. Keep the dough cool for an hour. Grease a tray of 26cm diameter and distribute dough evenly.

Filling:
10ml milk 450g Swiss Style Quark
2 eggs 500g berries eg: strawberries, blackberries,
2 egg yolks raspberries, black or red currants
1 packet vanilla sugar 4 tablespoons sugar, depending on
100g sugar sweetness of fruit
2 tablespoons cornstarch 2 tablespoons cornstarch
3 tablespoons water

Mix milk, eggs, egg yolk, vanilla essence, sugar, cornflour and quark well. Spread onto cake base and place in pre-heated oven. Bake for 25 minutes on 220°C on the lowest tray in the oven. Heat up the berries and add sugar. Mix cornflour and water and add to berries. Boil until the liquid thickens slightly. Spread evenly over the cake and allow to cool down. Serve with freshly whipped cream.

Yogurt Muffins

250 g wholemeal flour 1 egg, beaten
2 teaspoons baking powder 150 ml natural yogurt
125 g raw sugar 1 tablespoon grated orange rind
50 g butter

Sift flour and baking powder then stir in sugar. Melt butter and combine separately with beaten egg and yogurt. Add orange rind and mix into dry ingredients. Divide mixture between 12 patty tins and bake in the upper half of oven, 200°C for 20-25 mins or until golden and cooked.

Swiss Style Quark Hotcakes with Maple Berries

Makes: 8

2 cups self-raising flour 1½ cups Bd Farm Paris Creek milk
½ teaspoon bi-carbonate of soda 1 teaspoon vanilla essence
¼ cup caster sugar 450g tub Swiss Style Quark
3 eggs Bd Farm Paris Creek butter, for cooking

Maple Berry Sauce:
2/3 cup maple syrup grated rind of 1 lemon
300g raspberries

Sift the flour, bi-carbonate of soda and sugar into a large mixing bowl.

In a separate bowl whisk together the eggs, milk, vanilla and ½ cup of the quark. Whisk mixture into dry ingredients, whisking until smooth.

Allow hotcake batter to stand for at least 20 minutes.

Heat a small frying pan over medium heat and butter lightly. Add ½ cup amounts of batter to pan and cook until bubbles appear, about 1½ minutes. Turn and cook until lightly browned. Remove from pan and keep warm while remaining hotcakes are cooked.

While hotcakes are cooking, place maple syrup and berries into a small pan and heat gently for 1-2 minutes. Remove from heat and stir in lemon rind.
Serve hotcakes topped with a generous dollop of quark, drizzled with maple berry sauce.

PEAR PUDDING
Serves 4

5 pears 3 egg yolks
1 lemon & its grated zest 3 tablespoons of hot water
2 tablespoons sugar 4 tablespoons cornstarch
500g German Style (low fat) Quark 1 tablespoon baking powder
120g sugar 4 tablespoons sultanas
2 tablespoons cinnamon 4 egg whites
A little icing sugar

Preheat oven to 180 °C.

Peel, halve and core the pears. Cut into pieces. Marinate in lemon juice and 2 tablespoons of sugar.

Mix the quark with the sugar, cinnamon, egg-yolk, lemon zest and water until a creamy consistency. Sift in the cornstarch and baking powder. Mix well. Add the sultanas and pears. Beat the egg white until stiff and fold into the mixture.

Place in a greased ovenproof dish and bake for 30 minutes. Dust with icing sugar and serve hot.

B.-d. Farm Paris Creek Pty Ltd
Paris Creek Road
PO Box 22, Meadows 5201, South Australia
Tel: 08 8388 3339      Fax: 08 8388 3810
Email: info@bdfarmpariscreek.com.au