Green Pepper and Spring Onion Spread

Bursting with vitamin C, peppers (capsicum) have crunchy, moist flesh that makes them an ideal raw component in spreads. Recipe makes 1 1/4 cups.

Ingredients:

2 spring onions, sliced
1/4 cup finely chopped green pepper (capsicum)
1 cup Creamy Yogurt Spread or thick Greek yogurt
Black pepper to taste

Method:

1. In a small bowl, mix together the spring onions, pepper and yogurt spread. Stir in the pepper. Cover and refrigerate for 1 hour before serving.

Spicy Red Pepper Variation: Substitute 1/4 cup red pepper for the green capsicum and 2 drops Tabasco or chili sauce, or to taste, for the black pepper.

Date and Fig Spread

Dates and dried figs have all the sweetness you need as a substitute for traditional sugar-laden fruit jams. Recipe makes 2 cups.

Ingredients:

1 cup seedless dates
1 cup dried figs
6 teaspoons lemon juice
1/4 cup orange juice

Method:

1. Chop fruit finely.
2. Add to bowl, pour juice over, cover and soak overnight.
3. Spoon into blender or food processor and blend for approximately 2 minutes until smooth.
4. Store, covered, in a jar in refrigerator.

Lemon and Garlic Chickpea Spread

This versatile spread can be used as a sandwich filling or a dip. For variety as well as for extra nutrition, stir in a chopped small red pepper (capsicum) or 8 ounces (250 g) of chopped fresh English spinach. Recipe makes 3 cups.

Ingredients:

1 can (1 pound/500 g) chickpeas, drained and rinsed
11 ounces (320 g) frozen green peas, thawed
1/4 cup lemon juice
1 tablespoon vegetable or olive oil
1 teaspoon ground cumin
1 clove garlic, crushed
4 drops Tabasco or chili sauce, or to taste

Method:

1. In a food processor or blender, blend the chickpeas, green peas, lemon juice, oil, cumin, garlic and Tabasco sauce for 1 minute or until pureed. Refrigerate, covered, for 1 hour before serving. Will keep, covered and refrigerated, for 2 days.

Tex-Mex Variation: Omit the garlic and Tabasco sauce and stir in 1/4 cup chopped mild green chilies and a finely chopped spring onion.

Garlic and Herb Sandwich Spread

Serve with herb pita bread and a variety of fresh vegetables, such as radish, snow peas, zucchini and carrots for dipping. Recipe makes about 1 1/4 cups.

Ingredients:

1 cup Creamy Yogurt Spread or thick Greek yogurt
1 clove garlic, crushed
1/4 cup finely chopped fresh basil, dill, mint, parsley or a combination
Black pepper, to taste

Method:

1. In a small bowl, stir together the yogurt spread, garlic, herbs and pepper until well blended. Cover with plastic food wrap and refrigerate for 1 hour before serving.

Creamy Yogurt Spread

Draining natural low-fat yogurt of excess whey gives it a texture very similar to that of sour cream. Spoon it generously on baked potatoes or spicy dishes, or use it to make low-calorie (kilojoule) dips and sandwich fillings. Recipe makes 2-3 cups.

Ingredients:

2 pound (1 kg) natural low-fat yogurt

Method:

1. Line a large sieve with 4 layers of dampened cheesecloth and place it over a large bowl. Spoon the yogurt into the sieve, cover and chill for at least 3 hours or up to 12 hours. (The longer it drains, the thicker it becomes.) The yogurt will keep, covered and refrigerated, for up to 1 week.

Chive or Dill Variation: Add 1/4 cup chopped, fresh chives or dill, and 1 clove crushed garlic to the Creamy Yogurt Spread. Mix well.

Sweet Variation: Add 1 mango, peeled, stoned and pureed, 2 tablespoons honey and 1/8 teaspoon cinnamon to the Creamy Yogurt Spread. Mix well. Serve with a platter of freshly cut fruit.

Herbed Cheese Spread

This creamy spread tastes every bit as good as a bought full-fat herb cheese but it is lower in fat and calories (kilo joules) and much less expensive. Serve it on crackers, accompanied by fruit, or in a rye bread sandwich. Recipe makes 1 cup.

Ingredients:

1 whole clove garlic
8 ounces (250 g) low-fat cottage cheese
1/4 cup parsley leaves
1/4 teaspoon dried basil, crumbled
Black pepper to taste
1 1/2 tablespoons snipped fresh chives or spring onion tops

Method:

1. In a small saucepan of boiling water, cook the garlic for 1 minute. Drain off the water and transfer the garlic to a food processor of blender.
2. Add the cottage cheese, parsley, basil, pepper and chives to the food processor and blend for 30 seconds or until smooth. Cover and refrigerate for 2 hours to let the flavors merge. Will keep, covered and refrigerated, for up to 10 days.

Sun-Dried Tomato Variation: In Step 2, add 1 teaspoon sun-dried tomatoes, finely chopped. Reduce the amount of fresh chives to 1 tablespoon.

Avocado Variation: In Step 2, add 1 medium-sized ripe avocado and 1 medium-sized ripe tomato, skinned and chopped. Substitute 1/2 tablespoon fresh coriander for the basil and chives.

Creamy Yogurt Spread

Spoon yogurt spread generously onto baked potatoes or spicy dishes, or use it to make low-calorie (kilo joule) dips for fruit and sandwich fillings. Recipe makes 2-3 cups.

Ingredients:

2 pound (1 kg) natural low-fat yogurt

Method:

1. Line a large sieve with 4 layers of dampened cheesecloth and place it over a large bowl. Spoon the yogurt into the sieve, cover and chill for at least 3 hours or up to 12 hours. (The longer it drains, the thicker it becomes.) The yogurt will keep, covered and refrigerated, for up to 1 week.

Chive or Dill Variation: Add 1/4 cup chopped, fresh chives or dill, and 1 clove crushed garlic to the Creamy Yogurt Spread. Mix well.

Sweet Variation: Add 1 mango, peeled, stoned and pureed, 2 tablespoons honey and 1/8 teaspoon cinnamon to the Creamy Yogurt Spread. Mix well. Serve with a platter of freshly cut fruit.