Natural yoghurt makes the perfect accompaniment to both sweet and savoury dishes.
1. Low-fat tzatziki
Try serving this deliciously tangy, low-fat tzatziki with lamb for the perfect accompaniment. Combine 1 1/2 cups low-fat natural yoghurt with 1 deseeded and chopped cucumber, 1/2 cup mint leaves, 1/4 cup chopped coriander leaves, a squeeze of lemon juice and 1 finely chopped clove of garlic. Mix well and set aside for at least an hour for the flavour to develop. Serve tzatziki with BBQ lamb chops, cutlets or kebabs and grilled vegetables, such as capsicum, zucchini and eggplant.
2. Creamy soup
Need a bit of creaminess with that hearty vegie soup or spicy curry? Try adding a dollop of plain low-fat yoghurt just before serving, along with a sprinkle of coriander. Or, use plain, low-fat yoghurt to replace the cream in your recipe.
3. Lemon yoghurt
Serve baked or grilled fish of your choice (try a white fish fillet or salmon) and chunky home-made chips with this healthier alternative to your traditional tartare sauce. Combine ²/³ cup natural low-fat yoghurt with 1 teaspoon grated lemon zest, 1 tablespoon lemon juice and 2 tablespoons chopped parsley.
4. Fruit and yoghurt bowls
Fruit and yoghurt bowls make a delicious, easy and healthy dessert. Simply add 1/4 cup low-fat natural yoghurt to each bowl, and top with your choice of berries (for example, blueberries or strawberries) or other fruit. For some added crunch, top fruit and yoghurt bowls with a sprinkle of natural muesli and a squeeze of honey.
5. Yoghurt berry cakes
These yummy yoghurt and berry cakes are so easy to make and are a tasty, sweet treat to bake with the kids. Preheat oven to 180°C. Lightly spray 10 holes of a 12-hole muffin tin with a little oil. Cream 1/2 cup reduced-fat table spread with 3/4 cup soft brown sugar, until light and fluffy. Add 2 eggs, one at a time, beating well after each addition. Sift 3/4 cup self-raising flour and 1/2 cup wholemeal flour with 1/2 teaspoon mixed spice. Fold dry ingredients into eggs with 1/2 cup low-fat natural yoghurt and 1 cup fresh or frozen blueberries. Spoon mixture into prepared muffin tin. Cook for 25–30 minutes, until golden brown and firm to touch. Cool in tin for 10 minutes before serving.