Cool, Creamy and Smooth: Yogurt! -
The WEBB Cooks by Robyn Webb, MS, LN
When the temperature heats up, a cool and creamy treat is a welcome relief. I can think of nothing better than adding versatile yogurt to your late spring menus, either by itself or as a dressing, sauce, spread or marinade. High in calcium and protein, yogurt is a perfect choice to substitute for high fat ingredients.
Most supermarkets today offer a wide variety of yogurts; the choices can be dizzying. In general though, you'll want to stick with plain non fat yogurt for the best health benefits. The "fruit" in store bought yogurt is usually jam or preserves -- more sugar than fruit. Nutritionally speaking, you're better off stirring your favorite fresh fruit into plain yogurt. And a touch of almond or vanilla extract will also enhance the flavor of the fruit. Also look for the words "active yogurt cultures" on the label. One of yogurt's health benefits is the "friendly" bacteria it introduces to your intestinal system.
For something really special, you might want to see if your market sells what is known as Greek yogurt. I got hooked on it during on a trip to Greece last year. Greek yogurt is very thick and rich, almost like sour cream. Fortunately a non-fat version of it is available and the texture is just like its whole fat counterpart. There is only one company I have found that sells the product; it's called Fage. Ask your grocer if they carry it and I think you might get as hooked as I am!
As mentioned above, go beyond eating a cup of yogurt to using yogurt in many ways. Here are some ideas.
- Make a tropical smoothie. In a blender, combine 1 cup plain non-fat yogurt, 1/2 cup mango chunks, 1/2 cup banana slices, 1 Tbsp. lime juice and a dash of sugar and 4 ice cubes. Blend until combined. Makes 2 servings.
- Drizzle as a dressing. In a food processor, combine 2 cups plain non-fat yogurt, 1/2 cup minced parsley, 1 Tbsp. lemon juice, 2 tsp. minced tarragon, 2 minced garlic cloves, salt and pepper to taste. Makes 2 cups dressing to drizzle over green salads.
- Freezer Pop Treats! In a food processor, process 6 ounces frozen unsweetened strawberries, 1/4 cup non sugar added raspberry jam, and 1 Tbsp. honey until smooth. Add 2 cups plain non-fat yogurt and process to combine. Freeze in pop molds until solidly frozen.
- Zesty Marinade. Combine 3 cloves minced garlic, 1 tsp. paprika, 3/4 tsp. cumin and coriander, 1/2 tsp. cinnamon and salt and pepper. Stir in a 1 cup plain non-fat yogurt and mix well. Add the marinade to boneless chicken breasts or boneless pork chops. Cover and refrigerate for 24 hours and then grill the chicken or pork.
- Sweet topping. Drain 2 cups yogurt in a fine mesh sieve to rid it of excess liquid for 1 hour. Stir in 1 tsp. lemon zest, 1 tsp. lemon juice and 1 Tbsp. low calorie sweetener. Serve over a bowl of fresh fruit or low fat cake.
Instead of cream cheese, why not make your own substitute with yogurt? So easy to make ... Yogurt Cheese is a hands free recipe!
YOGURT CHEESE
makes 1 quart / serving size: 1/4 cup
preparation time: 5 minutes
standing time: 24 hours
exchanges: 1/2 milk
calories: 50
calories from fat: 18
total fat: 2 g
saturated fat: 0 g
cholesterol: 3 mg
sodium: 36 mg
carbohydrate: 10 g
dietary fiber: 0 g
sugars: 4 g
protein: 6 g
Ingredients
1 quart plain low-fat yogurt
- Line a fine mesh sieve with dampened cheesecloth. Spoon the yogurt into the sieve and set it over a bowl. Place in the refrigerator and let stand overnight.
Variations
- Mix in dried herbs and spices of choice when yogurt has drained
- Add in 2 Tbsp. raspberry or strawberry non sugar added jam
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