Plain Yogurt

Trying to eat healthier?  Incorporating low-fat unsweetened yogurt into your diet is a great way to start.  But don’t let it’s healthy image fool you… plain yogurt can easily become a staple in your diet and cooking.

Because of its many health benefits, many people make plain yogurt a part of their daily diet. If you are new to eating plain yogurt or it doesn’t appeal to you at first, flavor it with your favorite fruit, honey, or jam.  This way you control the sweeteners and get the most nutritional value.  You can also transition your taste buds by adding part sweetened yogurt to the plain.  Gradually increase the amount of plain yogurt until the pre-sweetened variety is no longer needed.  

Adults aren’t the only ones who enjoy plain yogurt.  Inquisitive toddlers enjoy this tasty, tactile food. If your child loves dips, use plain yogurt as bait to entice your youngster to try new fruits or vegetables. 

Health Benefits:

You’ve probably been hearing a lot about “probiotics” and their role in maintaining a healthy digestive system.  Only yogurt that has live, active cultures contains these good probiotic bacteria that support your immune system and improve digestion.  So when shopping, look for yogurt that has ”live and active cultures” and has not been heat-treated.  This culturing process also make yogurt easier to digest than other dairy products. Many people who cannot tolerate milk, due to a protein allergy or lactose intolerance, can enjoy yogurt.

Since yogurt comes from milk, it also contains many of the same nutrients found in dairy foods, such as protein (about 9 grams per 6-ounce serving), calcium, vitamin B-2, B-12, potassium, and magnesium. 

When it comes to other health benefits, plain yogurt beats pre-sweetened fruit-added yogurt:

  • Has around one-half of the calories of the same amount of fruit-added yogurt
  • Almost twice the amount of proteins
  • Fewer fillers
  • More calcium
  • No added sugar

Cooking Ideas:

If you think yogurt is just a breakfast food, think again!  Plain yogurt is a versatile ingredient that can be incorporated into many dishes:

  • Use in salad dressings or sandwhich fillings where mayonnaise is called for.  Combining equal amounts of mayonnaise and plain yogurt works well for many dishes and salads, including potato salad, coleslaw, pasta salad, tuna salad, dips, and appetizers. This will lower the calories, fat, and cholesterol in your recipe and the taste will be barely indistinguishable.
  • Plain yogurt can often be substituted for milk, buttermilk, or sour cream in many baking recipes such as waffles, pancakes, breads, and muffins.  Yogurt keeps baked goods moist and are excellent in cakes and desserts, like these fudge brownies. 
  • If you’re adding yogurt to a sauce or soup, heat it over very low heat so it doesn’t curdle.
  • Have a smoothie recipe that calls for ice cream?  Try substituting the ice cream with plain yogurt.  Or, add 1/2 cup or more to any smoothie recipe for a nutritional boost.
  • You can make your own thick “greek-style” yogurt (also called yogurt cheese) that is excellent for dips, like the traditional Greek Tzatiki, or any dip that calls for cream cheese, sour cream, or mayonnaise. If you like “custard-style” yogurt, greek yogurt is also great as a snack or dessert, drizzled with honey, nuts, and fresh berries or fruit.
  • Combine with lemon juice, garlic, and/or dried herb of your choice and you’ve got a fabulous marinade for chicken.  Yogurt’s acidic levels work to tenderize and flavor the meat.

Find more cooking ideas at allrecipes.com…

Sources:

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Posted: January 3, 2010 | Permalink