Almost CORE Apple, Yoghurt and Sultana Slice

This is similar to those yoghurt slices - I think they were called Alaskan Slice.

Serves: 3 for breakfast or dessert

Difficulty: Easy

Ingredients:

• 1 TB gelatine
• 1 x 175g or 200g tub of diet yoghurt - natural, vanilla or your favourite
• 100g (1 cup) Rolled oats
• 3/4 cup water
• liquid sweetener (or powder) to taste (I used unsweetened natural yoghurt and 20 drops liquid stevia. This is approx 8-10 tsp worth)
• 50g (3 TB) sultanas *
• 1 cup of stewed apples (no sugar)
• 1 tsp vanilla essence
• sprinkle cinnamon

Method:
Dissolve gelatine in 3/4 cup boiling water
Add oats and sultanas
Microwave on high for 1 1/2 to 2 minutes to cook oats
Add yoghurt (is OK if still hot) and rest of ingredients and stir
Pour into 3 small or 1 large rectangular tub about 1.5 cm deep and smooth off
Set in fridge overnight
Run a blunt knife around edge to loosen, tap out onto a plate.

This sets quite firm, you could wrap in Gladwrap and eat in hand on-the-go, rather than on a plate. If you want to eat as a 'bar', I suggest you do it about 2cm thick.

On Core, you will need to count the sultanas at 1.5pts for all, or 0.5 pts per serve

Not on Core? The total Points for this is 9, or 3 pts per serve

Dee Mess (healthy version of Eton Mess) Core +1 pt

This is a deliciously healthy version of the Eton Mess classic which is cream, berries and meringue.
If you like pavalova, you must try this!

Photo coming when I get a glass serving dish :)

Serves: 4

Difficulty: Very Easy

Ingredients:

• 2 cups of thick nonfat yoghurt, plain or flavoured
• 4 passionfruit
• 1 1/2 cup frozen berries
• Powdered Sweetener (like Splenda)
• cinnamon
• * 4 mini meringue nests (0.5-1pt each depending on brand).
  Alternatively, use meringue kisses.
• 1/2 punet of strawberries to decorate

Method:

Put about a cup of yoghurt in glass bowl, top with good handful of frozen berries, pulp of 2 passionfruit and some powdered sweetner to equivilent sweetness of a few TB, sprinkle with cinnamon.
Repeat yoghurt and fruit layer.
Cover and fridge for about 20-30 mins to let flavours develop and berries thaw.
Put a mini meringue shell in serving bowl and smash, top with spoonfuls of the yoghurt and fruit mix.
Top with a sliced strawberry.

On Core you'll need to count the meringue at 0.5-1 pt each depending on brand

Core Open Beef Kofta Topped with Salad

Inspired by MasterChef George

Serves: 6

Difficulty: Easy, but need to watch timing

Ingredients:

• 1 garlic clove, finely sliced
• 1 large onion, finely diced
• 2 tsp olive oil
• 550g lean beef mince
• 3 TB chopped parsley
• rind of 1 lemon finely grated
• 1 egg
• 1 TB seeded mustard
• 3 TB finely chopped coriander
• 1 TB cumin powder
• 30g wholegrain breadcrumbs (1 thin slice bread in food processer)
• 6 mini pitas, I usually use rye (Core) but pictured with Wholemeal

To serve:

• 200g Fat Free Natural Yoghurt
• handful coriander with roots removed
• handful spinach leaves
• carrot ribbons (use peeler)
• cherry tomatoes, halved
• 1-2 Lebanese cucumbers or 1/3 continental, sliced thin
• red onion, sliced thin
• 1/2 a red capsium sliced thin

Method:
Put a medium sized non stick pan on to warm at medium with the olive oil.
Fry the garlic and onion until wilted and translucent, then cool the mix.
In a large bowl mix the mince, parsley, lemon rind, egg, breadcrumbs, mustard, chilled onion/garlic mixture, spices. Add salt and pepper if desired.
Divide the meat mix into 6 balls.
Put each ball on 1 pita bread and squish down evenly to edges.
Heat fry pan, spray with a little oil and fry the kofta base down for 2 minutes to ensure a crunchy base.
Transfer to griller and grill for 6 minutes.
Top pita/meat with a big dollop of yoghurt and the salad.

Not on Core? The total Points for this recipe is 37.5 pts, or 6 pts each
(calculations assume pitas are 2.5 pts each, please check your brand as they vary greatly)

CORE Mango Frozen Yoghurt

I made this last week when had a Core friend over and she licked the bowl (see bottom)

Serves: 2 large servings of around 1 cup

Difficulty: Easy

Ingredients:

• 2 ripe mangos, chopped - 1 in freezer, 1 in fridge
• 1 x 200g/175g tub mango (or vanilla) diet yoghurt, frozen

Note - you could try frozen mango and unfrozen yoghurt - all depends on blender power

18 November - I tried 2/3 cup frozen berries and unfrozen yoghurt - yummy too, but a slightly gritty texture

Method:

Take frozen bits out of freezer and leave on bench for about 10-20 mins to soften.
In blender, blend unfrozen mango with frozen mango, then with frozen yoghurt.
You may need to add a few TB of fluid to get it moving, depending on power of your blender.
The object is to end up with a semi solid liquid like soft gelato

The crowning touch
Not Core, but totally lifts this into *extraordinary* for only half a point

Top with 1 tsp of flaked almonds and 1 tsp of Tia Maria or Grand Marnier (coffee or orange liquer) and a sprinkle with teeny pinch of cocoa or drinking chocolate (for colour)

This easy dessert gets Dr Lisa's stamp of approval!

Not on Core? The total of this recipe is approx 4.5 points (without toppings)

CORE Potato, Cannellini Bean & Yoghurt Mash

A delicious twist to mashed potato.
Great for serving under your meat with a salsa or sauce poured over top
(see picture of Beef & Couscous Patties next recipe down)

Serves: 6 (or 4 large servings)

Difficulty: Easy

Ingredients:

• 600 g potato, peeled and cubed
• 1 x 400 g can cannellini beans, rinsed well
• 2 tsp crushed garlic
• 150 g natural low fat yoghurt (2/3 cup)
• 1 1/2 tsp Italian herbs (or oregano)
• 2 tsp dried parsley flakes (or 1 tsp fresh)
• 1 x spring onion, chopped, green only
• salt and pepper
• 3 tsp olive oil

Method:
Cook potato in boiling water for about 15 minutes.
Add cannellini beans and cook for 5 minutes.
Drain and mash just the potato and beans, then add rest and mash a little more.

Not on Core? The whole recipe is approx 13 points (2 pts a serve)

CORE - Tropical Fluff / Mousse

This tropical mousse is made just from jelly and yoghurt,
so is Core for snacks or dessert.

Only 0.5 points per serve.

Serves: 4

Difficulty: Easy

Ingredients:

• 1 packet of raspberry diet jelly crystals
• 1 packet of peach and apricot diet jelly crystals
• 2 x 200g tubs of non fat vanilla yoghurt (I used Nestle Diet)

Method:

In a 6 cup capacity bowl, add jelly crystals and 1 cup boiling water.
Stir with fork to dissolve and allow to cool on bnch for 30-60 minutes.
Add 1 cup cold water and yoghurt and mix with hand beater or whisk.
Pour into four 200ml glasses or glass bowls.

Try different combinations of jelly flavours, just be mindful of the colours you will create (ie green + orange = looks disgusting, even if it tastes good)

Not on Core? The total for this recipe is 2 points (0.5 pts per serve)

CORE Breakfast Mousse

This is similar to Oats and Yoghurt Slice but has been blended for a smooth consistency.

Serves: 2

Difficulty: Easy

Ingredients:

• 1 packet diet apricot and peach jelly
• 1 200 g tub vanilla Nestle Diet yoghurt
• 1 snack pack size tub/can peaches in juice
• 100g quick oats
• 3 tsp Splenda
• Optional - chopped fruit to top

Method:
Dissolve jelly in 1 cup boiling water, mix with stab mixer.
Add peaches and oats and blend. Add yoghurt and Splenda and blend again.
Pour into 2 glasses and set in fridge overnight.

Not on Core? The total of this recipe is approx 7 points or 3.5 points per serve

Alternatives: Mix up your flavours.
I used peach and apricot because that's what I had.
Try raspberry jelly and strawberry yoghurt, melon jelly and vanilla yoghurt, port wine and vanilla yoghurt, orange-mango jelly with mango yoghurt, lemon jelly and vanilla yoghurt (it's "almost" a lemon cheesecake)
I don't recommend lime - bright green food is so wrong if you are out of junior primary school!

CORE Brekkie Trifle

Looks best in glass bowls or large glasses (400ml type) to show off the layers.

For dessert, use smaller juice glasses.

Easy variety - make 3 different flavours
Pictured is (L-R): 3/4 c frozen mixed berries, 100g tub drained pears in juice, 3/4 c stewed plums

Serves: 3 for brekkie (or 6 for dessert)

Difficulty: Easy

Ingredients:

• 2 1/4 cup of fruit - canned, stewed or frozen
• 6 weetbix
• 1 pack diet raspberry or port wine diet jelly
• 200g tub vanilla flavoured diet yoghurt
• 3 tsp of spoon for spoon sweetener

Method:
Add 3/4 cup of fruit into bottom of 3 bowls or glasses.
Crush 2 weetbix into each bowl and gently press down, then top with 1 tsp sweetner.
Add 1/2 cup boiling water to jelly crystals, stir to dissolve, then add 1 cup cold water.
Add 1/3 jelly mix into each bowl.
Top with yoghurt.
Cover and fridge overnight

Not on Core? The total for each serve is approx 2.5 points (1.5pt for dessert)

CORE Oats and Yoghurt Slice

This is similar to those yoghurt slices - Alaskan Slice??

Serves: 2 for breakfast or dessert

Difficulty: Easy

Alternatives: Mix up your flavours. I used peach and apricot because that's what I had.
Try raspberry jelly and strawberry yoghurt, melon jelly and vanilla yoghurt, port wine and vanilla yoghurt, orange-mango jelly with mango yoghurt, lemon jelly and vanilla yoghurt (it's "almost" a lemon cheesecake)
I don't recommend lime - bright green is so wrong if you are out of junior primary school!

Ingredients:

• 1 peach apricot diet jelly sachet
• 1 x 175g tub Yoplait Forme Apricot (or 3/4 cup of Core yoghurt)
• 75g Rolled oats
• 1 cup water
• liquid sweetener (or powder), equiv 2tsp sugar

Method:

Dissolve jelly in 1 cup boiling water
Add oats and sweetener
Microwave on high for 1 1/2 to 2 minutes to cook oats
Add yoghurt (is OK if still hot) and stir
Pour into a rectangular tub.
Set in fridge overnight
Run a blunt knife around edge to loosen, tap out onto a plate.
Cut in half and eat.

This sets quite firm, you could wrap in Gladwrap and eat in hand, rather than on a plate

Not on Core? The total Points for this is 5, or 2.5 per serve

CORE Raita (Coriander & mint yoghurt)

What is Raita?

Raita is an Indian condiment based on yogurt used as a sauce or dip. Raita has a cooling effect on the palate which makes it a good foil for spicy Indian dishes.

Serves: 4

Difficulty: Easy

Ingredients:

• 1 Lebanese cucumber, ends trimmed, coarsely grated
• 1 cup low fat natural yoghurt
• 1/4 cup finely shredded fresh mint
• 1/4 cup coarsely chopped fresh coriander

Method:

Use your hands to squeeze excess moisture from the cucumber.
Mix cucumber, yoghurt, mint and coriander in a medium bowl

Not on Core? The total for this recipe is 1 - 1.5 points, depending on yoghurt used

CORE Peach / Apricot Mousse

This is a great recipe when you have visitors, as it separates into 3 layers and looks like you've spent all day making a fancy layered dessert. It doesn't tend to layer well in wide glass bowls, so if for dessert, I suggest using plain el cheapo juice glasses (like the ones jam come in). You can use champagne glasses if you like, but they don't fit well in my fridge.

Is is also Core for snacks - put in plastic containers or disposable plastic glasses.

Serves: 4

Difficulty: Easy

Ingredients:

• 2 x 200 g Yoplait ForMe yoghurt in apricot, peach or vanilla flavour
• 2 x sachets Aeroplane Peach Apricot Diet Jelly
• 1 x 400g can (or half a big can) of peaches or apricots in juice

Optional - a few drops of sweetener

Method:

Empty the jelly crystals into a heatproof mixing bowl with a capacity of at least 2l.
Add 1 cup of boiling water and use stab mixer to mix.
Add 1 cup of cold water.
Optional - if using sweetener, add here. I only use if having regular people for dinner who expects sweets to be ummm......sweet :)
Leave on bench and allow to cool to room temp (1 hour or so)
Meanwhile, drain the canned peaches/apricots. Slice half and arrange at the bottom of the glasses. It is OK for a little juice to be pooled around them - for some strange reason it seems to cause a layer.
When the jelly mix is cool, add the rest of the tinned peaches/apricots and blend.
Add the yoghurt and blend. Tilt the blender at an angle to it breaks the surface of the mix to add air to the mix. It needs bubbles on the top. (You can put in fridge for 30 mins and blend if you don't get bubbles).
Pour into the glasses with fruit and put in fridge to set for a few hours.

Notes:
You can use whatever flavour canned fruit, jelly or yoghurt you have to hand to make interesting flavour combos, however, I do not recommend using lime jelly (green colour is way too weird). If using a strong flavoured jelly, go for vanilla flavoured yoghurt to tone down a bit.

I also do not recommend using berries as you get that gritty seeds messing up the smooth texture (like in smoothies).
I also do not recommended any type of acidic fresh fruit like oranges or kiwi as it might make the yoghurt separate (and they have enzymes which can break down the setting power of gelatine).
You could use fresh stoned fruit which has been peeled and steamed.

Not on Core? The total of this recipe is approx 4 points