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The Recipe Instructions |
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Ingredients
4 cup fruit, see suggestions
1 garnish
1 fresh mint leaves or
1 thin strips orange rind or
1 tbsp toasted sliced/sliv. almonds
1 sauce
1 cup low-fat plain yogurt
1 tsp grated orange rind
1 tbsp orange juice
2 tbsp liquid honey (caution diab)*
1/2 tsp vanilla or almond extract
Directions
Suggested fruit: Winter: sliced oranges, bananas, kiwi, pineapple,
cantaloupe or honeydew Spring: strawberries, stewed rhubarb Summer:
raspberries, blackberries, blueberries Fall: peaches, plums, grapes
Combinations: grapes & melon, melon & blueberries, blackberries &
sliced peaches, raspberries & blueberries, strawberries & kiwi,
bananas & kiwi or sliced oranges.
*Diabetic caution: honey has more carbohydrates than sugar. Quantity
of honey could likely be reduced. Recipes in this book tend to be
sweeter than necessary for a person used to low-sugar recipes.
Mix sauce ingredients in a bowl. Wash berries & hull. Slice if fruit
pieces are large.
Either mix fruit with sauce, cover and refrigerate for 1 hour, or at
serving time spoon fruit into individual bowls or stemmed glasses and
pour sauce over. Garnish each serving.
1/4 recipe = 126 calories, 2 fruit + 1/2 milk choice 3 grams fat, 4 mg
cholesterol, 43 mg sodium, 5 grams protein, 24 grams carbohydrate,
good fiber.
Adapted from The Lighthearted Cookbook by Anne Lindsay 1988 Shared
but not tested by Elizabeth Rodier, March 94
Servings: 4
Diet Berries With Orange-Honey Yogurt Recipe brought to you by Diet Recipes To-Go
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Foods high in flavonoids (inlcudes citrus fruits, brussels sprouts, yams & coriander) The nutrients called 'flavonoids' which are present in these fruit, vegetables and pulses show promise in helping to prevent cancer. Doctors who have been studying the medical effects of flavonoids believe that they may also have many health benefits, amongst them, anti-candida and anti-platelet properties. A good number also have a low calorie count, so make sure you add them to your weight loss regime. Brassicas, Tasty superfoods that aid Dieting (includes Cauliflower, Cabbage, Turnip greens and Napa) These cruciferous vegetables are jam-packed with vitamins (eg.folate and vit c), minerals (eg. potassium and selenium), fibre, chlorophyll and antioxidents. In addition to their numerous other healthy effects, the nutrients in these are believed by scientists to significantly lower the risk of getting cancer. |