Serves 8 Make at least half a day in advance, as the jelly has to set twice
| 45 ml |
water (3 T) |
| 15 ml |
gelatine (3 t) |
| 500 ml |
cranberry juice, strawberry or mixed berry juice* (2 c) |
| 200 g |
pomegranate pips or strawberries (about 2 pomegranates) |
| 45 ml |
water (3 T) |
| 10 ml |
gelatine (2 t) |
| 500 ml |
low fat vanilla flavoured yoghurt* (2 c) |
-
Pour the water into a cup and sprinkle the gelatine evenly over the water. Leave to hydrate for 30 seconds. Place the cup into a bowl of hot water and stir the gelatine until dissolved. Alternatively, soften the gelatine in the microwave for 20 seconds on high.
-
In a large measuring jug, mix the fruit juice and the pomegranate pips, reserving some pips for decoration. Stir in the dissolved gelatine.
-
Place in the fridge to begin setting and leave for about an hour and a half until the jelly is syrupy.
-
Gently mix the fruit throughout the jelly and pour into 6 serving cups, glasses or bowls to fill each one two thirds of the way.
-
Place in the fridge and set completely – about half an hour.
-
When the pomegranate jelly is set, pour the second 45 ml (3 T) water into a cup and sprinkle the 10 ml (2 t) gelatine evenly over the water. Dissolve the gelatine as described in step 1.
-
Stir the gelatine into the vanilla yoghurt and pour carefully on top of the fruit jelly to create a separate layer.
-
Place back into the fridge to set the second yoghurt layer – about an hour.
-
When set, decorate with the reserved pomegranate pips.
The pomegranate pips can be substituted with a punnet of strawberries (200g), cut into small pieces.
When using strawberries, wash and de-stalk the berries, chop into small pieces and place in a colander. Holding the colander with the berries over the sink, pour boiling water slowly over the chopped berries ensuring that every piece is blanched. Rinse under a little cold water. Then add to the fruit juice and proceed with step 2.
Nutrients per serving |
GI |
low (44) |
Carbohydrates |
21 g |
Protein |
4 g |
Fat |
1.2 g |
Saturated fat |
0.3 g |
Fibre |
0.1 g |
kJ |
466 |
GL |
9 |
One serving is equivalent to
1 fruit
1/2 low fat dairy
Dieticians’ notes
The pomegranate is native from Iran to the Himalayas in North India. It is increasingly being grown in South Africa. Filled with sweet-sour juicy seeds, the fertility link is easy to understand. Pomegranate has a possible cholesterol lowering effect.
Apple juice is also delicious with this dessert, if you prefer a sweeter pudding. The GI will be lowered by 9 points and the GL will drop to 8 per serving.
Strawberries also contain about a third of the carbohydrate of pomegranates. For this reason the GL will be lower per serving when using strawberries.
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