Serves 4

2 cups water
1 cup quinoa (organic tri-colour)
1 ½ cups Jalna Vanilla Low Fat Creamy Yoghourt
1 teaspoon ground cinnamon
2 figs, quartered
¼  cup almonds, skin on, coarsely chopped
¼  cup mixed seeds (pepitas & sunflower kernels)
½ cup pomegranate seeds (about ½ pomegranate)

• Combine water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed.
• Turn off heat; let stand covered 5 minutes till cooled. 
• Gently fold 1 cup Jalna Vanilla Low Fat Creamy Yoghourt and cinnamon through quinoa. Divide between four bowls and top with a dollop of extra yoghourt, figs, almonds, mixed seeds and pomegranate. Serve warm or cold.

Notes: This is a gluten free breakast alternative to add fibre to the diet. Add or substitute other nuts and fresh or dried fruit, such as dates, prunes, cranberries, rhubarb, fresh or frozen berries, thinly sliced apples, pears. Add other spices, such as allspice, cloves, ginger, nutmeg, star anise.

To enhance the flavour of nuts and mixed seeds, roast in a moderate oven (180°C) for 5-8 minutes or in a dry frypan over medium heat for 3 minutes or until golden, stirring occasionally so they don’t burn.

Nutrition data per serve
Energy:  1633kJ
Protein:  15g
Fat :  15g (Sat: 3g; Unsat: 12g)
Carbohydrate: 48g
Fibre:  5.5g

Serves 1

• Blend 1 cup Jalna Fat Free Berryfruit Yoghourt, 1 tbsp wheatgerm, ½ diced mango, and enough fruit juice or milk to preferred consistency.

Serves 1

1 cup milk
1/4 cup Jalna Low Fat Strawberry or Fat Free Berryfruits Yoghourt
1 tbsp wheatgerm
1 banana
1 teaspoon honey (optional)

• Blend all ingredients, serve in a tall glass.

Variations:  Add other chopped fresh fruit (eg. strawberries, raspberries,
blueberries, rockmelon), muesli, rolled oats, chopped nuts (eg. almonds, pecans), dates.

Serves 4

3 cups fresh or frozen green peas
1 large onion, chopped
1 3/4 cups Jalna Low Fat Greek Style Natural Yoghourt
4 ocean trout or salmon fillets, about 165g each
1 tablespoon olive oil
2 tablespoons chopped fresh parsley and chives
1 tablespoon chopped fresh mint
Cracked black pepper
Method:

• Microwave or gently boil peas and onions until tender.  Mash and stir through 3/4 cup Jalna Low Fat Greek Style Natural Yoghourt. Keep warm while cooking fish.
• Brush fish lightly with oil and char-grill or pan fry over moderately high heat until nearly cooked through. Serve on pea mash with a dollop of Jalna Yoghourt on top, sprinkled with herbs and pepper.

Serves 4

170g buckwheat or wholemeal flour
80g plain flour
3tsp baking powder
1/2 tsp bicarbonate of soda
1/3 tsp salt
330ml milk
1 egg, lightly beaten
Oil spray
100g Jalna Fat Free Natural or BioDynamic Yoghourt
1 lime zest and juice
Salt and cracked pepper
1 strip nori (seaweed) or chives, finely sliced
4 slices smoked salmon, cut if large

• Sift both flours, baking powder, bicarb and salt. Whisk milk and egg and stir into flour until well combined. Cover and stand 10 minutes.
• Drop spoonfuls into lightly greased frying pan and cook until golden colour each side.
• Mix Jalna Yoghourt, lime zest, juice and seasoning. Spread yoghourt mixture over salmon and roll each slice into a rosette. Place salmon on the blini pancake and garnish with finely sliced nori and cracked pepper.

Serves 4

2 large cobs corn (or about 2 cups canned or frozen corn kernels)
3 eggs
1 cup Jalna Vitalize Vitamin+ or Low Fat Greek Style Natural Yoghourt
2 spring onions, finely sliced
2/3 cup plain flour
Salt & pepper
Oil for frying

Method:

• Hold the corn cobs vertically and cut down the length of the cob to remove the corn kernels.  Whisk the eggs and add ½ cup Jalna Yoghourt.  Stir in the corn, spring onions, flour and seasonings.
• Heat a non-stick pan over a moderate heat and add oil, just to cover the base.  Cook tablespoons of the mixture till golden, then turn and when golden remove onto absorbent paper.

Corn Salsa

1 cob corn, kernels removed and blanched (or 1 cup canned or frozen)
½ large red capsicum, finely diced
1 medium Spanish onion, finely diced
½ cup cucumber, seeds removed and finely diced
Salt & pepper
Olive oil

• Combine corn, capsicum, onion and cucumber.  Season with salt, pepper and a drizzle of olive oil

Serves 1 

• Combine 1 teaspoon tandoori spices with 1/2 cup Jalna Fat Free Natural or BioDynamic Fat Free Yoghourt.  Divide mix and marinate 50g chicken in one half for 15 minutes. Chargrill or BBQ chicken and slice.
• Spread remaining yoghourt mix on 1 slice flat bread with salad and chicken and roll up.

• Combine all dressing ingredients. Pour half the mixture over chicken breasts and marinate for 30 minutes.
• Lightly spray a frypan or chargrill with oil and cook chicken over moderately high heat until cooked. Remove from heat and set aside to cool.
• Slice chicken and toss with egg, avocado, mango, onion, blanched snow peas, lettuce and remaining yoghourt dressing. Serve with a wholegrain dinner roll.