Hi Everyone! Happy Monday and welcome to the start of a new week! I trust you all had a wonderful weekend. It is now spring, daylight savings is here and Easter is around the corner!
Tonight’s post is all about “Yummy Yogurt.” An interesting fact to start the post: The French call yogurt le lait de la vie eternelle, which means “the milk of eternal life.” Yogurt has been a staple food in the Middle East, Southeastern Europe and much of Asia. Plain yogurt is simply milk of any kind (including soymilk), that has been thickened by “good” bacteria growing in it. These bacteria produce lactase, an enzyme that breaks down the natural milk sugar lactose, producing lactic acid, which curdles the milk and gives yogurt its tart flavor. The lactic-acid-producing bacteria also protect yogurt from harmful pathogenic microorganisms, giving it a longer shelf life. Yogurt is nutritionally superior to milk in many ways. Each 8-ounce serving contains 30 to 45 percent of the recommended daily calcium supplement. Yogurt has more digestible milk protein than milk. Many lactose-intolerant people can eat yogurt without discomfort. Yogurt is an outstanding source of protein, calcium, potassium, vitamin B, and folic acid. A serving of yogurt contains just as much potassium as a banana. There are few foods that have as many health benefits as yogurt. Something interesting I learned in my reading as well: yogurt is an essential curative for anyone who is taking antibiotics, which destroy the “friendly bacteria” in the body. Many doctors recommend acidophilus yogurt or acidophilus supplements for patients on antibiotics. Antibiotics disrupt the balance of good and bad bacteria to the intestines, killing off the helpful organisms and allowing the others to prevail. Yogurt helps to prevent diarrhea and yeast infections. The enzymes in yogurt also prevent gas and bloating. Older adults, who tend not to produce sufficient amounts of digestive enzymes, can benefit from supplementing their diets with plain yogurt. According to the U.S. Food and Drug Administration (FDA), each 100 grams of nonfat yogurt contains less than 0.5 grams of milk fat, low-fat yogurt contains between 0.5 and 2.0 grams of milk fat, and whole milk yogurt has approximately 3.5 grams of fat per 100 grams. An 8-ounce (1 cup) serving of nonfat yogurt contains only 110 calories making it a very healthy addition to any diet.
Tips regarding buying yogurt. Not all yogurts are created equal. When purchasing yogurt, read labels carefully and be sure to choose “live” yogurt that does not contain added sugars, preservatives, or thickeners. Some manufacturers heat yogurt to add tartness and extend the shelf life of the product, which destroys most of the active cultures (the friendly bacteria) and the health benefits. Yogurt produced by heat processing is required by the FDA to be labeled heat-treated after culturing. Also make sure the label includes the phrase active yogurt cultures, living yogurt cultures or contains active cultures. Plain low-fat yogurt is the healthiest and most digestible form. Lastly, purchase only yogurt that has an expiration date at least ten days ahead on the carton. If there is no date, do not purchase the product.
There are many ways to incorporate yogurt and its health benefits into your diet. You can, of course, simply eat the yogurt plain. To increase the benefits of yogurt, mix in the contents of two capsules of acidophilus powder before consuming it. For a refreshing, healing beverage, replace ice cream shakes with mashed bananas and fresh berries blended into yogurt. To reduce calories and fat in salad dressings, potato salad, bean salad, cole slaw, pasta salads, tuna salads, sandwich spreads, substitute a mixture of equal parts plain yogurt and soy mayonnaise for regular mayonnaise. Plain yogurt makes a good substitute in recipes calling for sour cream and my personal favorite, is GREAT on baked potatoes! Yogurt can also be substituted for buttermilk in waffles, pancakes, muffins or biscuits. Special note: for vegans and people who are allergic to dairy products, yogurts made from soymilk are getting better all the time. (One example is Silk Cultured Soy made by White Wave. It is sweetened with juices and comes in a variety of flavors.)
Some healthy ways of flavoring yogurt. Add 1 tablespoon of one or more of the following to 8 ounces of plain low fat yogurt: frozen juice concentrate (apple, orange, pineapple), all-fruit jam, preserves or jelly, pear, apricot or peach nectar, molasses or pure maple syrup, applesauce with cinnamon and raisins, honey and a teaspoon of vanilla.
RECIPES:
Yogurt Avocado Dressing. Take 1 cup of plain yogurt, 1/2 teaspoon of finely mashed garlic clove or 1 dash of garlic powder, 1 mashed avocado, 1 teaspoon fresh lemon juice, 1 dash of sea salt. Place all of the ingredients in a small bowl and beat until thick. Use as a dip or on baked potatoes.
“The Stopper”. **This recipe is good for relieving diarrhea in infants and adults. Take 3 bananas, 1 pint of plain yogurt, 1 tablespoon of ground flaxseeds, cooked rice, or oat bran. Puree the bananas in a blender. Add the yogurt and flaxseeds, rice or oat bran and mix on low speed to blend. (Variation: Use pureed carrots in place of the bananas.)
Dill Yogurt Cream Sauce. (This is great on fish, green salads and on boiled potatoes.) Take 3 cups of plain yogurt, 6 scallions finely chopped, 1 bunch of finely chopped fresh dill or 2 tablespoons of dried dill, 1/4 apple cider vinegar, 1/2 teaspoon horseradish powder or 1 tablespoon of grated fresh horseradish, 2 teaspoons of sea salt, and 1 dash of cayenne pepper (optional). Place all of the ingredients in a medium sized bowl and mix together well. Store in the fridge in a jar with a tight-fitting lid.
Have a great rest of your week. Be kind to others, stay safe and well. Next week we will begin a short series all about sprouts!
“The most successful people see adversity not as a stumbling block, but as a stepping stone to greatness.”
Lemon and Rosemary 