Serves 8Pomegranate-jelly-cup-1

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)


  1. 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.
  2. In a large measuring jug, mix the fruit juice and the pomegranate pips, reserving some pips for decoration. Stir in the dissolved gelatine.
  3. Place in the fridge to begin setting and leave for about an hour and a half until the jelly is syrupy.
  4. 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.
  5. Place in the fridge and set completely – about half an hour.
  6. 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.
  7. Stir the gelatine into the vanilla yoghurt and pour carefully on top of the fruit jelly to create a separate layer.
  8. Place back into the fridge to set the second yoghurt layer – about an hour.
  9. 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 portion

  • Glycemic Index low (44)
  • Carbohydrates 21 g
  • Protein 4 g
  • Fat 1,2 g
  • Saturated fat 0.3 g
  • Fibre 0,1g
  • kJ 466
  • Glycemic Load 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.
  • Apple juice is also delicious with this dessert, if you prefer a sweeter pudding.
  • With apple juice 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.

eating-for-sustained-energy-4Recipe taken from Eating for Sustained Energy 4