In This Issue

• Chicken Kofta with Mint Yoghourt
• A fresh look at the Mediterranean / Greek diet
• Spring into healthy Greek style - eating

CHICKEN KOFTA WITH MINT YOGHOURT

Makes about 20

500g minced chicken
3 tablespoons Jalna Low Fat Greek Style Natural Yoghourt
4 green (spring) onions, thinly sliced
1/2 bunch flat leaf parsley, chopped
1/3 cup mint, chopped
3 teaspoons ground cumin
2 teaspoons ground cinnamon
1 teaspoon allspice (optional)
Salt & pepper, to taste
1 quantity Mint Yoghurt (see below)

• Place all ingredients in a large bowl and knead together well.
  If time permits, cover and refrigerate 1 – 2 hours for flavours to blend and easier handling.
• Form mixture into rounds or ovals the size of a small egg.
• Lightly spray preheated char grill or pan with oil and cook kofta in batches over medium heat until browned on both sides and cooked through.

• Serve on toothpicks with Mint Yoghourt.

MINT YOGHOURT

1 cup Jalna Low Fat Greek Style Natural Yoghourt
1 tablespoon lemon juice
1 clove garlic, crushed (optional)
1/4 cup chopped fresh mint
salt and cracked black pepper

• Stir all ingredients into a bowl and serve with Koftas

A fresh look at the Mediterranean / Greek diet

By Karen Inge, Accredited Practising Dietitian.

Is the Mediterranean diet better for us? The typical diet of people who live around this sun-soaked region has been credited with many benefits and is claimed to offer not only good nutrition but also great taste.

So, what do people from the area actually eat? For a start, plenty of carbohydrate-rich foods, like breads, pasta, rice, couscous, polenta and bulgur. Mediterranean meals are also built around plant foods such as legumes and vegetables, herbs and spices like garlic- not to mention fruit including olives. Typically people from this area enjoy at least five different vegetables and legumes and three to four pieces of fruit every day – unfortunately not typical for the average Australian (especially the men).

Mediterranean diets include only moderate amounts of grilled or steamed fish and occasionally chicken or small portions of lean red meat. Dairy foods include yoghourt and cheese. Processed foods are eaten rarely. Olive oil is an important ingredient though, and alcohol in moderate amounts.

So, why is such a diet, particularly combined with regular physical activity, so good for us? Nutritionally it is high in unsaturated fat – due to the abundance of olives and olive oil. It’s also rich in omega 3 fats – due to the fish and seafood. Plus it contains some soluble fibre from the inclusion of legumes like chick peas for making hummous, while calcium comes mostly from yoghourt.

There’s also plenty of vitamins and other bioactives from the vegetables and particularly salads that accompany meals, but there’s a surprisingly high sugar content in the Greek cakes.

Greek influences

The traditional Greek diet varies depending on the region. Because of its history, today many Greek dishes are shared with and have Turkish names, like baklava and moussaka, while in western parts of Greece, many food names have a distinctive Italian flavour to them, for example pastitsada.

Whatever the names or historical culinary influences, one thing is as true today as it was back in Alexander the Great's time and that is the importance of great taste and an appreciation of wholesome fresh food. Such a food focus is not only for sustenance, but it’s also a means of socialising both at home with family and friends or in restaurants.

The warm, dry climate of Greece creates perfect growing conditions for olive and lemon trees and both olive oil and lemons are an important part of the Greek diet today. Garlic, herbs such as oregano, basil and thyme are also widely used, as are vegetables such as aubergines (egg plants) and courgettes or zucchinis. Honey is often used to flavour desserts such as baklava.

When it comes to dairy, feta cheese is a specialty ingredient and yoghourt is enjoyed with many meals, both sweet and savoury, and is often used as a dip.

Make the switch today

If you want to eat as well as those living around the Mediterranean region, follow these simple tips:

• Enjoy lots of vegetables, legumes (beans, chickpeas and lentils), fruit , herbs and spices and nuts
• Only small amounts of red and white meat, larger amounts of fish
• Use olive oil as your main source of fat
• Enjoy yoghourt (particularly low fat yoghourt, like Jalna Low Fat Greek Style Natural Yoghourt) and feta cheese to ensure you get enough calcium, and
• Only moderate alcohol with meals

Feeling inspired? You may like to try this easy, delicious recipe:

Greek Salad with Tangy Yoghourt Dressing

Serves 4

Salad ingredients per serve:
Lettuce, cherry tomatoes, cucumber,
40g feta cheese
1/3 cup black olives
90g sliced cooked lamb fillets
& Tangy Yoghourt Dressing

Tangy Yoghourt Dressing:
¾ cup Jalna Low Fat Greek Style Natural Yoghourt or Greek Style Natural Yoghourt
1 tablespoon each lemon and lime juice
1 clove garlic, crushed
1 tablespoon chopped fresh basil
2 tablespoons olive oil
Salt & pepper, to taste

• Combine all dressing ingredients; season according to taste.  Drizzle over Greek salad. 
  

Spring into healthy Greek style - eating

The days are finally getting warmer and we start thinking about making lighter food choices, after all those comfort foods we’ve indulged in during the winter months.

We’ve all heard how good the Mediterranean diet is, being rich in fruit and vegetables, pasta, bread, cereals, rice, poultry, fish and dairy products, mainly yoghourt and cheese. Greek food varies from region to region, but like other Mediterranean diets it highlights exceptional flavours and taste.

There’s no reason we can’t emulate those in the northern hemisphere and aim for great tasting, Australian choices this spring. Here’s five ingredients to focus on this spring.

1. New ways with spring lamb

Whether it’s barbecued or roasted in the oven, lamb makes a perfect spring choice. But tired of your old lamb recipes? Then think about spicing up your lamb cutlets - just marinate in lemon, garlic, rosemary, olive oil and serve with lemon yoghourt (an easy blend of Jalna Low Fat Greek Style Natural Yoghourt and lemon juice). Just as easy for lamb kebabs too.

Or maybe you still crave a traditional roast lamb, especially when the family gets together? Marinate your leg in Jalna Greek Style Natural Yoghourt, lemon and fresh herbs for an hour, then BBQ or roast. Perfect with potatoes tossed with lemon thyme and Jalna Greek Style Natural Yoghourt.

Lamb parcels are a delicious, new way to serve this traditional meat so popular in Greek cooking. Cut lamb backstraps in half and marinate in Jalna Greek Style Natural Yoghourt. Brown lamb in a frypan. Then heat canned tomatoes, garlic and herbs for ten minutes to reduce. Wrap the lamb with thick tomato puree and crumbled feta in filo pastry. Brush pastry with oil and bake for 20 minutes in a moderate oven or until browned. Serve lamb parcels with a dollop of Jalna Greek Style Natural Yoghourt. Another perfect spring meal.

2. Chicken choices

Our e-news featured recipe for chicken koftas with mint yoghourt is really yummy, but with the first of the ripe mangoes and blueberries hitting the fruit shops, you’ll love this salad option for a spring lunch:

Chicken & Mango Salad with Blueberry Yoghourt Dressing

Serves 4

Yoghourt Dressing:
2x200g tubs Jalna BioDynamic Organic Blueberry Yoghourt
1/3 cup lime juice
1 tablespoon Japanese reduced-salt soy sauce
2 teaspoons grated ginger
Salad:
4 chicken breast fillets, halved horizontally
Oil spray
1 avocado, peeled & sliced
1 mango, peeled & sliced
1 Spanish onion, peeled & sliced
150g snow peas, trimmed & blanched
200g mixed lettuce leave

• 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.

3. First, catch your fish

OK, that’s probably too much trouble, so just pop into your local fish shop. Have you tried your favourite fish cake recipe served with garlic yoghourt? Just blend Jalna Low Free Greek Style Natural Yoghourt with crushed garlic for an easy, tasty sauce. Or try this delicious Prawn and Salmon Mousse (you can get all the ingredients from your local supermarket):

Prawn and Salmon Mousse

1 x 480g can red salmon
500g cooked prawns, peeled and chopped
1 1/2 tablespoons chives, chopped
1 tablespoon parsley, chopped
6 green onions, chopped
2 tablespoons lemon juice
2 tablespoons gelatine
3 tablespoons warm water
1 cup low fat mayonnaise
1 cup Jalna Low Fat Greek Style Natural Yoghourt
Dash Tabasco sauce, salt and pepper

• Remove skin and bones from the salmon, break up the flesh.
• Dissolve gelatine in warm water
• Add the prawns, chives, parsley, green onions, lemon juice and mix well
• Add mayonnaise and Jalna Yoghourt and combine well.
• Add 2 or 3 drops of Tabasco sauce, salt and freshly ground pepper to taste
• Line a 25cm x 8cm oblong cake tin with Glad Wrap and spoon in the mixture, then cover with the wrap and refrigerate overnight.

• Place a plate over the cake tin and invert, cut into slices and serve garnished with wholegrain toast.

4.  Greek Style Yoghourt

Greek Style Yoghourt is a traditional ingredient with many Greek meals – from breakfast to snacks. Now Jalna has two choices – the superb, whole milk Greek Style Natural Yoghourt or an equally delicious (but 97% fat free) Low Fat Greek Style Natural Yoghourt. Greek meals also include fresh fruit and vegetables, and with asparagus making a star appearance in spring, try this recipe:

Horseradish Yoghourt Dip & Asparagus

Makes about 1 1/4 cups

1 cup Jalna Greek Style Natural Yoghourt OR Low Fat Greek Style Natural Yoghourt
1½ tablespoons prepared horseradish sauce, or to taste
1½ tablespoons lemon juice
½ clove garlic, crushed
½ teaspoon Worcestershire sauce (optional)
Pinch salt
Freshly cracked pepper
2 tablespoons chopped chives
2 bunches fresh, thin stemmed, asparagus

• Combine Jalna Yoghourt, horseradish sauce, lemon juice, garlic, Worcestershire sauce (optional), salt and pepper.  Refrigerate until required
• Wash asparagus and trim woody stems.  Cut in half and steam, microwave or simmer in boiling water until just cooked but crisp.  Rinse under cold water to stop cooking and set colour
• Serve asparagus with horseradish yoghourt, garnished with chives.

Notes: Snow peas or beans can be used in this recipe if asparagus is out of season.  Wasabi (green Japanese horseradish) could be substituted for horseradish. The dip can also be used as a sauce over cooked vegetables, chicken or seafood.

5. Fruity finishes

With all the seasonal spring fruit just hitting the shops, who could resist a dessert platter of ripe mango slices, berries, rockmelon, pineapple pieces and stone fruit cut into quarters.  Serve with a big bowl of Jalna’s Premium Honey Vanilla Creamy Yoghourt, with a hint of cinnamon, for a perfect end to a spring meal. Who said healthy choices couldn’t be delicious?