Besides being tasty, yogurt is a good source of protein, calcium, riboflavin, phosphorus and magnesium. And it’s low-fat or fat-free. Because the natural milk sugar content is reduced during the creation of yogurt, it’s easy for folks with sensitive stomachs to digest. And its high calcium content may help ward off bone diseases.
Plain, unflavored yogurt is one of the most versatile foods in the kitchen. Though Westerners think of it as a healthful, flavored snack, in the Middle East, the Balkans and India it is used in many dishes, including beverages, appetizers and soups.
Smooth and creamy with a bit of tartness, yogurt-based sauces and dressings can replace high-fat mayonnaise. Try it instead of milk or cream in pasta dishes, breads and desserts. With a few herbs and spices, it can be a topping for grilled vegetables, rice or bean dishes or fritters.
Americans are most familiar with cow’s milk yogurt, but in other areas of the world, it is made from the milk of goats and sheep as well. Even among yogurts made with cow’s milk, there are differences. Some companies add sugar and thickeners and may “post-pasteurize” their product to extend its shelf life. But this kills all the beneficial bacteria, so be sure to buy yogurt with live, active cultures. Check the label.
Like dairy yogurt, soy yogurt is made by adding live bacteria cultures to soy milk. It is free of lactose and cholesterol.
And don’t forget about yogurt cheese as a substitute for sour cream and cream cheese. It’s easy to make:
Spoon plain yogurt in a paper coffee filter; place over a container into which the liquid whey can drain. Cover; place in the refrigerator. Drain a few hours to form a mild cheese.
YOGURT SAUCE WITH CUCUMBERS, CUMIN AND MINT
Preparation time: 20 minutes
Standing time: At least 15 minutes
Draining time: 1 hour
Yield: 2 1/2 cups
Serve this simple, cooling sauce with vegetable fritters, grains, curries or croquettes. Adapted from “Vegetarian Cooking for Everyone,” by Deborah Madison.
2 cups plain non-fat yogurt, drained for 1 hour
1 small cucumber, peeled, minced
2 green onions, minced
2 tablespoons finely chopped mint
1/4 to 1/2 teaspoon ground cumin
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt or to taste
Freshly ground white pepper
Stir all ingredients together in medium bowl; let stand at least 15 minutes for flavors to develop.
Nutrition information per 1/4 cup:
Calories …………. 90 Fat ……….. 3 g Saturated fat .. 0.5 g
% calories from fat .. 30 Cholesterol .. 2 mg Sodium …….. 195 mg
Carbohydrates …… 10 g Protein ……. 6 g Fiber ………. 0.7 g
GARLIC YOGURT FRENCH DRESSING
Preparation time: 10 minutes
Yield: About 1 1/4 cups
You can add herbs, minced shallots or curry powder to vary this tasty dressing. Adapted from “The Book of Yogurt,” by Sonia Uvezian.
1 cup plain non-fat yogurt, chilled
1 clove garlic, crushed
1 tablespoon olive oil
2 tablespoons freshly squeezed lemon juice or to taste
Salt, freshly ground white pepper
Combine all ingredients in small bowl. Beat until thoroughly blended. Taste; adjust seasoning.
Nutrition information per 2-tablespoon serving:
Calories …………. 25 Fat ……… 1.4 g Saturated fat .. 0.2 g
% calories from fat .. 46 Cholesterol .. 0 mg Sodium ……… 19 mg
Carbohydrates ….. 2.2 g Protein ….. 1.4 g Fiber ………… 0 g
