Yogurt
Derived from a Turkish word meaning “to thicken,” yogurt is a go-to nutritious snack. The very process of yogurt-making increases its health benefits: Milk is first heated, then fermented with bacteria. The result is a creamy, tangy treat alive with friendly microbes that aid digestion.
Ingredients
Preparation
HEALTH BENEFITS
Step 1
To boost your calcium intake, reach for yogurt: One cup provides up to 45 percent of an adult’s daily requirement. Along with the calcium comes protein, a host of B vitamins, and minerals such as potassium and phosphorus. Yogurt’s most unique health attribute, though, is its bacteria; some of these bacteria help ferment the milk, but other strains are probiotic. These live and active cultures include Lactobacillus bulgaricus or L. acidophilus and Streptococcus thermophilus (some yogurt makers add other cultures, too), and may help maintain the health of the digestive tract, boost the immune system, prevent yeast infections, and lower cholesterol.
HOW TO BUY AND STORE
Step 2
Look for yogurt that contains only milk and live and active cultures—no sugar or artificial sweeteners. (Add your own chopped fruit and natural sweetener, if you want.) Skip yogurt labeled “heat treated,” which means it was heated after it was made, a process that destroys live and active cultures. Refrigerate yogurt in an airtight container, and check the sell-by date; it should be safe to eat for a few days after that. Don’t freeze it—the freezing process may destroy some of yogurt’s healthy bacteria.
DID YOU KNOW?
Step 3
The lactic acid in yogurt makes its calcium easier to digest, and the cultures in yogurt ease the body’s absorption of calcium. So even if a serving of yogurt and a serving of milk contain the same amount of calcium, you get more of it if you choose yogurt.
PREPARATION TIP
Step 4
If a recipe calls for Greek-style yogurt, and you can’t find it, strain regular yogurt to achieve the same creamy texture: Place it in a fine strainer over a bowl; refrigerate for about one hour. Discard liquid accumulated in the bowl.
recipes
Step 5
Papaya-Ginger Smoothie p.70
Step 6
Papaya-Berry Yogurt Parfaits p.77
Step 7
Greek Yogurt and Vegetable Sandwiches p.125
Step 8
Orange-Walnut Olive Oil Cake with Sweet Yogurt p.319
Step 9
Strawberries with Yogurt and Pistachios p.336
