I should first ask; do you like yogurt and eat it often? If you’ve never tried or tasted it or thought it's yukky, think think again, because you're missing out on lots of good flavors, flexibility, and astonishing nutritional benefits.
One cup of plain yogurt made with skim milk has 14 grams of protein, as much calcium as a glass of milk. The calories and fat in yogurt depend on the type of milk used to make it; whole, low fat or fat free. Yogurt also has a significant amount of potassium, phosphorous, magnesium, riboflavin, iodine, zinc vitamins B-2. B-5 and B-12. Most importantly, yogurt delivers beneficial bacteria that you already have in your digestive system, as well as probiotics, both of which aide in digestion and intestinal health. Probiotics are also believed to help improve our immune system and digestion.
If you don’t like the taste of plain yogurt there are many ways to make it more palatable.
- Mixed with fresh, frozen or canned fruits
- Incorporated into home-made salad dressings, sauces or soups
- In smoothies and shakes
- Topped with dry cereal and nuts
Heat milk to just before it simmers, allow to cool, add already prepared yogurt and whisk slowly to mix into the milk. At this point you can portion the yogurt to clean jars or to a large clean containers. Cover and place in a warm spot until it is set. You can find many simple recipes for yogurt in cooking websites.
How do I like my yogurt? In a breakfast smoothie.
In a blender mix equal parts of non-fat milk, plain yogurt and berries, add ¼ peeled banana, (more if you like sweet), a 4” – 5” piece of sliced carrot and ½ inch peeled ginger. Process until very smooth. If you’d like a sweeter taste add honey to taste. I also add kale or spinach to mine 2- 3 times a week.
There are 4 recipes in Flavorful Fortified Food – Recipes to Enrich Life using yogurt. Check them out and try them.