Strawberry Yoghurt Crunch
This is a great breakfast recipe or have a smaller portion as an after dinner snack/dessert.
Although nuts and seeds are high in fat, research shows that people who eat them often tend to be slimmer and healthier. This is because the fat in nuts and seeds is mainly unsaturated (the healthy kind of fat), we probably don’t absorb all of it, and they are packed with other essential nutrients and fibre.
Preparation time: 10 minutes
Cooking time: 1-2 Minutes
50 g (13/4 oz) mixed raw nuts, such as cashews, peanuts, pistachios and almonds
15 g (1/2 oz) sunflower seeds
15 g (1/2 oz) pepitas (pumpkin seeds)
600 g (1 lb 5 oz) low fat natural yoghurt
1 large mango, sliced
200 g (7 oz/11/3 cups) strawberries, sliced
4 teaspoons pure floral honey
1. Heat a non-stick frying pan over medium heat and add the raw nuts and seeds.
2. Dry-fry them for 1–2 minutes, stirring continuously until browned (take care as the nuts will burn very quickly).
3. Remove from the heat and, when cool enough to handle, roughly chop with a large knife.
4. Take four glasses and spoon a little yoghurt into the bottom of each one. Divide the mango slices between the glasses, top with another layer of yoghurt, then finish with a layer of sliced strawberries.
5. Drizzle the honey over the strawberries and sprinkle the toasted nut and seed mixture over the top.
1070 kJ (255 Cal), 11 g fat (saturated 1 g), 14 g protein, 24 g carbohydrate, 3 g fibre, 110 mg sodium
Recipes and image from The Low GI Cookbook, Hachette Australia.