The Culturing of Yogurt
Yogurt Packs a Nutritional Punch
|Yogurt (1 cup)||
|Total fat (g)||0||2||8|
|Saturated fat (g)||0||1.5||4.5|
The Versatility of Yogurt
- Replace the sour cream in many cakes with plain or vanilla low-fat yogurt.
- Use nonfat plain yogurt in place of sour cream or mayonnaise in dips and salad dressings.
- Substitute nonfat plain yogurt for sour cream on a baked potato or in stroganoffs or stews.
- Try nonfat plain yogurt instead of mayonnaise in tuna, chicken, or potato salads or in coleslaw.
Date and Oatmeal Yogurt Muffins
3/4 cup old-fashioned rolled oats
1/4 cup firmly packed dark brown sugar
1 1/2 teaspoons double-acting baking powder
1/2 teaspoon salt
1/8 teaspoon cinnamon
1/3 cup chopped pitted dried dates
1/3 cup walnuts, toasted lightly and chopped fine
1/2 cup nonfat or low fat plain yogurt
1/4 cup milk
2 tablespoons unsalted butter, melted and cooled
1 large egg, beaten lightly
Hummus With Yogurt and Lemon
1 15-ounce can garbanzo beans (chickpeas), drained
2 tablespoons plain nonfat yogurt
2 tablespoons tahini (sesame seed paste)
2 tablespoons fresh lemon juice
1 teaspoon ground cumin
1 tablespoon + 1 teaspoon vegetable oil
2 tablespoons minced fresh cilantro
1 teaspoon Dijon-style mustard
2 tablespoons fresh lime juice
1 garlic clove, minced
Zesty Fettuccine Alfredo
1/3 cup butter
2 cups nonfat, low fat, or whole fat plain yogurt
1 cup freshly grated Parmesan cheese
2 tablespoons snipped fresh Italian parsley
1/8 teaspoon salt, or to taste
1/8 teaspoon white pepper
Academy of Nutrition and Dietetics http://www.eatright.org
Choose My Plate—US Department of Agriculture http://www.choosemyplate.gov
Dietitians of Canada http://www.dietitians.ca
Health Canada http://www.hc-sc.gc.ca
Acidophilus and other probiotics. EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/academic/natural-alternative-treatments. Updated August 2013. Accessed November 11, 2015.
Calcium. Office of Dietary Supplements, National Institutes of Health website. Available at: http://ods.od.nih.gov/factsheets/calcium-HealthProfessional/#h2. Updated November 21, 2013. Accessed November 11, 2015.
The history of yogurt. Dairy Goodness website. Available at: http://www.dairygoodness.ca/yogurt/the-history-of-yogurt. Accessed November 11, 2015.
Kligler B, Cohrssen A. Probiotics. Am Fam Physician. 2008 Nov 1;78(9):1073-1078. Probiotics. Available at: http://www.aafp.org/afp/2008/1101/p1073.html. Accessed November 11, 2015.
Nutrition information. Dairy Council of Arizona website. Available at: http://www.dairycouncilofaz.org/nutrition/nutrition-information/. Accessed November 11, 2015.
Products. Stonyfield Organic website. Available at: http://www.stonyfield.com/products/stonyfield. Accessed November 11, 2015.
Yogurt production. Milk facts website. Available at: http://www.milkfacts.info/Milk%20Processing/Yogurt%20Production.htm. Accessed November 11, 2015.
- Reviewer: Michael Woods, MD
- Review Date: 10/2015 -
- Update Date: 01/22/2014 -