Yogurt is not only a handy breakfast or snack but also one of the most versatile foods to use in cooking.
Nutritionally, low fat yogurt is a winner. Lots of protein, but not too much fat; lots of calcium, and some zinc and riboflavin. It is the calcium, of course, that earns yogurt the most praise.
Many adults lose their taste or tolerance for milk with age, but yogurt continues to agree with them on both counts. That makes it an ideal calcium source for the over 21 set.
Yogurt now comes in more varieties than ever before. The most nutritious are those made from skim or low fat milk; we do not recommend whole milk yogurts because of their fat content. To control calories and sugar, buy plain low fat yogurt and add fruit yourself.
Yogurt must be refrigerated. The date stamped on the container will tell you how long is should keep.
In salad dressings, dips, and potato toppings, plain yogurt often replaces fattier sour cream beautifully. If put into hot liquids or heated with any intensity at all, however, yogurt will curdle. Avoid using it to enrich sauces and whisk it into soups only after they are cool.
No kitchen should be without a container of plain yogurt. It is a perfect way to add flavor to chicken or sweet, juicy fruits without adding a lot of fat.
Some suggestions:
- Marinate lamb in yogurt, garlic, and lemon juice, Then grill and serve hot or cold
- Combine yogurt with a bit of orange juice concentrate and use as a dessert sauce for poached fruit, fruit compotes, or cakes
- Combine yogurt with a bit of Dijon mustard and use as a sauce for broccoli or green beans
- Combine yogurt, fresh snipped dill, and minced shallots and use as a sauce for cold poached fish
- Combine yogurt with chopped cucumber and minced fresh mint and serve as an accompaniment to spicy curries
- Substitute thin yogurt for buttermilk in baking
Make Your Own Yogurt Cheese
- Line a strainer with good quality paper towels and set it in the sink.
- Add 4 cups plain low fat yogurt and drain overnight.
- If you must refrigerate, set the strainer in a bowl and let it drain in the refrigerator.
- What is left in the strainer is yogurt cheese. This will make about 1 ½ cups.
Flavor Ideas for Yogurt Cheese
- Yogurt cheese can be sued as you would cream cheese, but is has significantly less fat, calories and cholesterol.
- Stir in minced garlic, minced fresh parsley, and a splash of lemon juice. Serve as a dip for raw vegetables or pita chips
- Stir in minced fresh spinach, fresh snipped dill, minced fresh parsley, and toasted pine nuts. Spread on toasted bagels for brunch, lunch, or snacks
- Stir in orange juice, minced shallots, tarragon, and a pinch of grated orange peel. Serve as a sauce for poached fish
- Stir in chopped dried apricots, raisins, and pecans. Serve with warm muffins or toast for breakfast
