10 Ways to Welcome Yogurt (and Wellness) into Your Life
Yogurt is an excellent source of calcium and riboflavin and a good source of protein, potassium, vitamin B12 and riboflavin. Plus, some brands of yogurt contain vitamin D (check the label).
A type of yogurt called Greek yogurt has a thicker texture and contains less sugar and more protein. If you want these specific attributes, buy Greek yogurt (yogurt that has been strained) rather than Greek-style yogurt (yogurt with added thickeners).
Those with lactose intolerance usually tolerate yogurt very well. Why? The good bacteria in yogurt (the “live and active cultures”) break down the lactose (milk sugar) into simple sugars that are easy for people with lactose intolerance to digest.
Due to yogurt’s nutrients (which come from milk), enjoying 3 servings of low-fat or fat-free milk, cheese or yogurt every day as a part of a healthful eating plan may lower blood pressure, improve bone health, and reduce the risk of osteoporosis, heart disease and type 2 diabetes.
In addition to eating it straight from the container, here are 10 ways to enjoy yogurt.
1. Parfait pleaser. Layer vanilla yogurt, granola and fresh fruit in a parfait glass or cup. A yogurt parfait makes the perfect grab-and-go breakfast or snack. And it’s a perfect treat for company—especially if you set up a yogurt parfait bar so guests can have it their way. You may want to include other topping options such as honey and chopped nuts.
2. Fruit dip with finesse. To make a delectable dip for fruit, mix plain yogurt with honey and cinnamon, or mix vanilla yogurt with cinnamon. For added flair, thread chunks of a few different types of fruit on mini kabobs.
3. Savory sauce or veggie dip. Mix plain yogurt with cucumber, herbs and spices for a veggie dip or a sauce for sandwiches and wraps.
4. Spud special. Jazz up a baked potato with your favorite toppings plus a dollop of plain yogurt.
5. Scrumptious soup. Swirl plain yogurt into a bowl of lentil soup, or any type of chilled soup.
6. Spicy dishes–tamed. Add a calming touch to spicy dishes such as chili and enchiladas by topping with plain yogurt.
7. Super smoothies. For a quick, nutrient-rich breakfast or snack: Put yogurt, fruit, and a little juice or milk in a blender and whip it up. Visit NationalDairyCouncil.org for smoothie recipes.
8. Yogurt cheese. Place yogurt in a sieve lined with cheesecloth and drain over a bowl in the refrigerator for two hours. Spread the “yogurt cheese” on whole-grain toast or bagels in place of cream cheese.
9. Change up breakfast. For a fresh take on pancakes or waffles, top with vanilla or fruit yogurt instead of syrup. Add fresh fruit and sprinkle with chopped nuts.
10. Better bake-off. Use yogurt in place of butter or oil in muffins and quick breads. To stop baked goods from falling flat, add ½ teaspoon of baking soda per cup of yogurt.
DIY: You can make your own yogurt without too much trouble. There are several methods to make yogurt at home including utilizing a yogurt maker. For details and instructional videos, search online for “how to make yogurt.”
Recipes that feature yogurt: Visit the recipe section of NationalDairyCouncil.org
More about yogurt and health: The Benefits of Yogurt, WebMD
Please share! What’s your favorite way to eat yogurt and/or your favorite recipe with yogurt as an ingredient?