easy
SERVES 6
PREP TIME 20minutes
COOK TIME 2hours chilling time
Ingredients
- 1.5 cups low fat plain yoghurt (or 2 x 175ml low fat yoghurt)
- 750 ml (3 cups) fresh pineapple cut into chunks (540g)
- 1 medium size banana (70g)
- 1 x 400g tin light coconut milk
- 15 ml (1 T) chia seeds
- 4 sachets Huletts EquiSweet
- 15ml (1 T) Fresh Lime Juice
Method
- Place all the ingredients (barring the chia seeds) into a blender and blend on high until smooth and creamy. Stir in the chia seeds.
- Refrigerate for at least 2 hours until thoroughly chilled and the chia seeds have swollen.
- Tip: For different flavours use blueberries or strawberries in the mix, instead of banana. To significantly reduce chilling time, freeze the fruit and make sure the coconut milk and yoghurt are very cold.
Additional information:
- One serving is equivalent to 1/2 portion low fat Dairy, 1.5 Portions Fruit and 1 Portion Fat.
- GI (calculated) = 49 and GL per serving of one glass = 9
Nutritional information:
- Nutritional info (per glass): Energy - 637kJ; Protein – 3.7g; Carbs – 19.4g; Fat – 5.8g; Fibre 2.8g
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Conversion Table
| Cups | Tablespoons | Grams | |
|---|---|---|---|
| Butter | 1/4 cup | 4 Tbsp | 57g |
| 1/3 cup | 5 Tbsp + 1 tsp | 76g | |
| 1 cup | 16 Tbsp | 227g | |
| Flour/Sifted | 1/4 cup | 4 Tbsp | 30g/27g |
| 1/3 cup | 5 Tbsp + 1 tsp | 40g/35g | |
| 1/2 cup | 8 Tbsp | 60g/55g | |
| 1 cup | 16 Tbsp | 120g/110g | |
| Granulated Sugar | 1/4 cup | 4 Tbsp | 50g |
| 1/3 cup | 5 Tbsp + 1 tsp | 65g | |
| 1/2 cup | 8 Tbsp | 100g | |
| 1 cup | 16 Tbsp | 200g | |
| Brown Sugar/ Firmly Packed | 1/4 cup | 4 Tbsp | 45g |
| 1/3 cup | 5 Tbsp + 1 tsp | 60g | |
| 1/2 cup | 8 Tbsp | 90g | |
| 1 cup | 16 Tbsp | 180g | |
| Water | 1/4 cup | 4 Tbsp | 57g |
| 1/3 cup | 5 Tbsp + 1 tsp | 76g | |
| 1/2 cup | 8 Tbsp | 114g | |
| 1 cup | 16 Tbsp | 227g |
