I first created this recipe as a breakfast idea for an article I wrote for alive magazine. It combines thawed frozen raspberries with a decadent-tasting, orange-flavoured “cream” made with thickened yogurt, sometimes called yogurt cheese. Of course, in the summer, make this with fresh raspberries.
Plain yogurt tends to be quite tart, so feel free to substitute a low-fat vanilla yogurt and omit the honey. And make sure you use a yogurt that doesn’t have any thickeners or gelatin in it (check the label). Or use plain 0% fat Greek-style yogurt and skip Step One.
Makes 6 servings II One serving = 1/2 cup (125 ml)
- 2 cups (500 ml) low-fat plain yogurt, or 1-1/2 cups/375 ml plain 0% fat Greek-style yogurt
- 1/4 cup frozen orange juice concentrated, thawed
- 2 tbsp honey, or your choice of sweetener to taste
- 6 cups (1.5 L) frozen unsweetened raspberries, thawed
- If using low-fat plain yogurt, set a wire-mesh strainer over a bowl. Line the strainer with a large paper coffee filter or a piece of cheesecloth. Place the yogurt in a the lined strainer, cover, and let sit in the fridge for 6 to 12 hours to drain. (If using plain 0% fat Greek-style yogurt, you can skin this step.)
- The next day, remove the drained yogurt from the fridge, discard the liquid, and place the yogurt in a medium bowl. Stir in the orange juice concentrate and honey.
- Divide the thawed raspberries evenly among 6 small bowls. Top with the yogurt mixture, dividing evenly.
Per serving: 150 calories, 1.5 g total fat, 0.5 g saturated fat, 0 g trans fat, 52 mg sodium, 31.5 g carbohydrate, 9 g fibre, 19 g sugars, 5 g protein
Diabetes food choice values per serving: 1-1/2 carbohydrate, 1/2 meat and alternatives
– from the book, “Healthy Starts Here” by Mairlyn Smith, PHEc