The study find that the Creamy and rich, yogurt is a versatile dairy food that can be turned into delicious meals. It’s high in protein, probiotics to help with digestion, and other essential nutrients like calcium. Research has shown that the fat in yogurt doesn’t damage your heart, so full-fat is fine unless you’re on a low-fat diet for health or to lose weight. In this case, 0% fat is for you.
The Creamy and rich yogurt
When it comes to yogurt flavors, however, skip the “fruit on the bottom” varieties and avoid the kids’ brands that come in a tube and have loads of sugar. Instead, start with plain yogurt and flavor it yourself. For extra creaminess, go for Greek yogurt. Thicker than sour cream, it can be used in its place in many recipes.
If you don’t want the tanginess of plain yogurt, stir in the sweetener of your choice. This way you can control the amount of sugar. Also remember to check the expiration date before you buy. While you’re in the dairy section, check out kefir, a yogurt-like drink that contains even more probiotics than yogurt. It’s a great base for smoothies.
The expiration date
Whether you prefer yogurt or kefir, here are three fun ways to enjoy them: For a fast dip, stir dried onions into 2% Greek yogurt along with celery salt, Worcestershire sauce, soy sauce and black pepper to taste. For a savory craving, whisk together a quarter-cup crumbled blue cheese and a half-cup nonfat plain yogurt, then add two tablespoons of balsamic vinegar.
A dip perfect for bell pepper wedges and carrot sticks, this makes about three-quarters of a cup multiply as needed for a crowd. To satisfy a sweet tooth, top plain Greek yogurt with fresh berries and chopped dark chocolate or a sprinkle of dried fruit like cherries or mango. Add a drizzle of honey and dig in.Yogurt is often included on healthy food lists and for good reason.
Provides numerous vitamins
Yogurt is highly nutritious and is an excellent source of protein, calcium and potassium. It provides numerous vitamins and minerals and is relatively low in calories. The Dietary Guidelines for Americans recommend that individuals ages 9 and older consume 3 servings of milk, cheese or yogurt each day; children 4-8 years should consume 2-1/2 servings.
One serving of yogurt is one 8-ounce cup or container. For a complete listing of the nutrients in yogurt, see the table below.Yogurt is a cultured milk product that is soured and thickened by the action of specific lactic acid-producing cultures added to milk. The lactic acid produced by the culture coagulates the milk protein, thickening the milk and adding the characteristic sour flavor. The starter cultures or probiotics used to make yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus.