Judy E. Buss

Yogurt has been enjoyed around the world for thousands of years. It is made mostly from cow’s milk, but in some cultures it is also made from the milk of sheep, camels, water buffalo, yaks, goats, and mares.

Yogurt is a delicious, versatile, and an inexpensive food. However, before you make your selection at the grocery store be aware that many yogurt brands actually amount to junk food masquerading as a health food. Most commercial yogurts are knee-deep in unhealthy additives, fillers, sugar, syrup, artificial colors and flavors.

To make sure that you buy real yogurt and not a food-wannabe, read the “autopsy report:” the ingredient list on the back of the product container. It should include only two or three ingredients: milk, live cultures, and some pectin or vegetable starch. Avoid buying products with ingredients you can’t pronounce, fake or microscopic-size “fruit,” or ones which don’t belong in such food. Ignore the pretty pictures and hype-infused claims!

The most common types of yogurt are “regular” and “Greek Yogurt.” Both come in full-fat, low-fat, and non-fat varieties. Greek yogurt is a thicker creamier version than regular yogurt, because it was repeatedly strained to remove the liquid whey.  Greek yogurt offers almost double the amount of protein, and half the sodium of regular yogurt.

By far, your best choice is a low-fat or non-fat PLAIN version. You can eat a yogurt serving as is or, to turn up the yum and nutrient factors, effortlessly add nuts, and/or pieces of chopped fresh fruit, pumpkin seeds, unsweetened coconut flakes, or just a small amount of honey. Buying a 32-ounce container gives you flexibility and is more cost effective.

Yogurt is a fermented dairy food that is exceptionally easy to digest. It boosts the healthy gut flora that plays a major role in promoting good health. These micro-organisms are crucial for optimum nutrient absorption, immune system support, toxin elimination, and for brain health. Yogurt is a good source of calcium, protein, iodine, magnesium, potassium, phosphorus, selenium, vitamins A, B12 vitamin, and riboflavin.

Eat yogurt at breakfast, or as a snack, and use it in dips, sauces, dressings for potato, pasta, or raw veggie salads, as well as in cooking.  Substitute it for all or part of cream cheese or mayonnaise, including on baked potatoes, and in soups. For an occasional dessert, instead of ice-cream – a.k.a calorie bomb! – opt for quality frozen yogurt (read labels!). It tastes just as good, but contains a lot less health hazards. Try the following easy and yummtastic recipes.

AVOCADO DIP
Yield: 3 cups

2 Haas avocados (about 2 cups)
1 cup fat-free, plain regular yogurt (not Greek yogurt)
Finely grated zest of 1 lemon
3 – 4 tablespoons lemon juice
2 cloves garlic, finely grated
Pepper to taste
1/4 cup water

1. Cut each avocado in half lengthwise and remove the pit. With a spoon, scoop out the flesh and mash with a fork on a plate.
2. Transfer the mashed fruit into a medium bowl. Add all the other ingredients. Mix well and refrigerate in an airtight container for 30 minutes before serving.

PASTA-BASIL IN YOGURT DRESSING
4 servings

4 cups uncooked bowtie-shaped, whole grain pasta
3 tablespoons olive oil
1 large yellow onion, chopped
3 cloves garlic, finely chopped
2 yellow squash (summer zucchini), coarsely grated
2/3 cup frozen peas, thawed
2/3 cup non-fat, plain regular yogurt
2/3 cup packed, coarsely chopped fresh basil leaves
Salt to taste

1. 1. Cook the pasta as directed. Drain and let cool.
   2. Meanwhile, heat the oil in a large skillet over medium heat. Stir in the onion, cover, reduce the heat and cook about 12 minutes, until the onion is translucent, stirring once or twice.
   3. Mix in the salt, garlic and zucchini, and continue to cook (covered) 5 more minutes, stirring occasionally. Gently mix in the peas and warm through – 2 minutes.
   4. In a large bowl mix the yogurt and basil. Add the pasta, and the zucchini mixture. Refrigerate in an airtight container for 1 hour before serving.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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