At the beginning of most every year, millions of Americans are promising themselves (and their families) to focus on better health and better nutrition.
And part of doing that, is a better diet.
When most us think of a healthy diet, one food always makes the list.
Yogurt.
Yogurt is certainly an interesting food. Both loved and loathed depending on which side of the nutrition debate you subscribe to.
But one thing is for certain.
It certainly sells…
Which is why the yogurt section I most every grocery store is growing by leaps and bounds…almost to the point where it is larger than that devoted to milk, juices, eggs or butters.
Not bad for a product that Americans knew very little about not that long ago.
Just how did yogurt become so popular? The short history of yogurt goes like this;
Somewhere back in ancient history, like cheese, milk was stored in gourds and eventually, became a curd. Depending on the type of bacteria, that curd ferments and eventually takes on its own unique taste.
One in particular, eventually became what we know as yogurt.
The use of yogurt by medieval Turks is recorded in the books from the 11th century. Both texts mention the word “yogurt” (meaning: to be curdled or coagulated; to thicken) in different sections and describe its use by nomadic Turks. (Their earliest yogurts were probably spontaneously fermented by wild bacteria in goat skin bags.)
The yogurt we enjoy in America today had its roots growing in two different places at about the same time.
Isaac Carasso industrialized the production of yogurt.
In 1919, Carasso started a small yogurt business in Barcelona, Spain, and named the business Danone (“little Daniel”) after his son. The brand later expanded to the United States under an Americanized version of the name: Dannon.
Then, in 1929, Armenian immigrants Sarkis and Rose Colombosian, started “Colombo and Sons Creamery” in Andover, Massachusetts. Colombo Yogurt was originally delivered around New England in a horse-drawn wagon inscribed with the Armenian word “madzoon” which was later changed to “yogurt”, the Turkish name of the product.
Yogurt’s popularity in the United States was enhanced in the 1950s and 1960s, when it was presented as a health food. By the late 20th century, yogurt had become a common American food item and Colombo Yogurt was sold in 1993 to General Mills, which discontinued the brand in 2010.
So, what’s on the shelves today?
So many yogurt brands, styles and categories it’s hard to keep up. You see it on TV and radio commercials, billboards, magazines and one brand, flavor or another is on nearly everyone’s lips who are on a diet, work out, or just want to be “healthy”.
Manufacturers have responded to this interest and subsequent growth in the yogurt market by introducing many different types of yogurt including: Greek, Swiss, French, Middle Eastern, low fat and no-fat, fruit on the top, fruit on the bottom, plain, flavored, creamy, whipped, drinking, bio-yogurt, organic, yogurt for babies, frozen, and believe it or not, even dairy free yogurt!
So, again, why so popular?? It can’t just be the ads?
Is it really healthy? Here’s the skinny….
Yes, since it is made from milk, yogurt is nutritionally rich in protein, calcium, riboflavin, vitamin A, vitamin B6 and vitamin B12 and is a rich source of calcium, phosphorus & potassium. In fact, a small container of yogurt contains as much calcium as a third of a pint of milk. In addition to these nutritional characteristics, yogurt is also thought to have additional health benefits. One of the suggested benefits of yogurt is that it acts as a digestive aid. In the body, yogurt can encourage the growth of beneficial bacteria in the gut. These organisms help to digest food more efficiently and protect against other, harmful organisms. Another health benefit of yogurt is for people, who are lactose intolerant.
These people have difficulty digesting milk products however, they typically can tolerate yogurt.
Yogurt however, like milk, contains varying amounts of fat.
There is non-fat (0% fat), low-fat (usually 2% fat) and plain or whole milk yogurt (4% fat) and some yogurts can be as high as 10% fat. Therefore, low fat yogurt can promote weight loss but whole milk yogurts or high fat, sweetened yogurts wouldn’t necessarily be a ticket to a slimmer, or healthier you.
Yogurt is eaten as is and can also be cooked. It is added to soups, salads, meat, poultry, fish, rice, pasta dishes, breads, cakes, pies, brioches, desserts and drinks. Yogurt is used as a basic ingredient in several hot or cold soups, as well as for making cold sauces for grilled skewers. It is used to marinate and to tenderize meat, poultry and game.
It’s also an important ingredient in Middle Eastern and Indian cuisines.
So, what if YOU like yogurt but your family or loved ones don’t?
How can you give them the same, healthful benefits of yogurt without them putting up a fight?
How do you “disguise” yogurt?
First, we understand that few people (who are generally healthy so to speak) eat things for their own good. They eat things because they like the taste of them.
So, we’ll focus on a couple of recipes that will de-mystify or debunk their preconceived notion that yogurt is bad, because it’s good for you.
This may however, mean that initially, you’ll have to include the proverbial spoon full of “sugar” to help that yogurt medicine go down.
We’ll start here.
Admittedly, this recipe is like “candy”…but you’ve got to start somewhere. The good news is that all the nutritional values are retained in this recipe since it isn’t cooked.
Yogurt Fruit Dip
Makes 4 Servings
2 tablespoons Kool-Aid Strawberry Flavor Sugar- Sweetened Soft Drink Mix
1 cup Vanilla Low-Fat Yogurt
Your Choice Fresh Melons, Pineapple or Berries
- Combine drink mix and Yogurt and whisk together well.
- Serve with fresh fruit for dipping.
This next recipe comes courtesy of Stoneyfield Yogurt and again, you’ll be happy to know that freezing yogurt doesn’t harm its live active cultures.
Frozen Banilla Tart
Makes 6 Servings
Satisfy your dessert craving with this Frozen Banilla Tart with bits of chocolate and coconut.
6 medium Bananas, sliced lengthwise and in half
¼ cup Rum (optional)
¼ cup Honey
1 cup Shredded Coconut (reserve a tablespoon for garnish)
1 cup Chocolate Chips (reserve a tablespoon for garnish)
¾ cup Butterscotch Chips, melted
1 each Graham Cracker Crust
4 cups Stoneyfield Farm Low fat Banilla Yogurt
- Preheat oven to 350°F.
- In medium sized bowl drizzle bananas with rum and honey. Place on non stick baking sheet and cook in oven until golden brown, about 15 minutes. Let cool.
- In a medium sized bowl combine Yogurt, coconut, and chocolate chips.
- Melt butterscotch chips in double boiler or microwave (medium-high for 1 minute, then 15 second intervals to follow until melted).
- Arrange caramelized bananas in ready made pie crust.
- Drizzle with melted butterscotch.
- Top with Yogurt mixture. Freeze for at least 2 hours.
- Use a knife that has been run under hot water to slice. Garnish with chocolate chips and coconut.
Fresh Peach & Yogurt Soup
Makes approximately 5 cups or 2 to 3 servings.
3 cups Sliced Fresh Peaches
2 tablespoons Honey
2 to 3 tablespoons Plain Yogurt
1 cup Cold Water
1 cup Orange Juice
1 pinch Ground Cinnamon
- Simply place all the ingredients into a blender or food processor and blend until smooth.
- Garnished with a sprig of fresh mint, it’s refreshing and delicious!
Zucchini Yogurt Muffins
Makes 24 – 2” size
1 ½ cups All-purpose Flour
¾ cup Whole Wheat Flour
¾ cup Oat Flour
1 teaspoon Salt
1 teaspoon Baking Soda
1 teaspoon Baking Powder
2 ½ teaspoon Ground Cinnamon
¼ teaspoon Ground Nutmeg
3 ex. large Eggs
½ cup Vegetable oil
½ cup Applesauce
1 cup Plain Yogurt
1 cup Granulated Sugar
¾ cup Honey
2 teaspoon Vanilla Extract
1 cup Shredded Zucchini
1 cup Shredded Carrots
½ cup Chopped Pecans (optional)
½ cup Raisins (optional)
- Preheat oven to 400 degrees F (200 degrees C).
- Lightly grease 24 muffin cups or use paper liners.
- In a bowl, sift together the all-purpose flour, whole wheat flour, oat flour, salt, baking powder, baking soda, cinnamon, and nutmeg.
- In a separate bowl, beat together eggs, vegetable oil, applesauce, yogurt, sugar, honey, and vanilla.
- Mix the flour mixture into the egg mixture.
- Fold in the zucchini, carrots, pecans, and raisins.
- Scoop into the prepared muffin cups.
- Bake 18 to 20 minutes in the preheated oven, until a toothpick inserted in the center of a muffin comes out clean.
- Cool 10 minutes before transferring to wire racks to cool completely.
Curried Yogurt Chicken with Panko & Tzatziki Sauce
4 Servings
4 ea. Skinless, Boneless Chicken Breasts
¾ cup Plain Low-Fat Yogurt
1 ea. Lemon, Juiced
1/2 teaspoon Garlic Powder
1 tablespoon Curry Powder
1 cup Panko Crumbs, Seasoned
to taste Salt & Pepper
¼ cup Butter
1 tablespoon Chopped Fresh Parsley
- Preheat oven to 350 F
- Place yogurt in a small bowl and stir until creamy smooth then add the lemon juice, garlic powder and curry powder and stir together.
- In a separate shallow dish or bowl have your panko crumbs..
- Spray a 9” x 13” baking dish with vegetable spray.
- Dip each chicken breast in the yogurt mixture, then into the bread crumb mixture (coating completely but not heavily).
- Place the coated chicken breasts in the baking dish and top each breast with a full pat of butter. Sprinkle with chopped parsley and bake in the preheated 350 F oven for 45 minutes to 1 hour.
- Let cool for 5 to 10 minutes before serving with Tzatkiki Sauce.
- For Tzatkiki sauce, see the recipe below.
Tzatziki Sauce
Makes 1 Cup
1 cup Plain Greek Yogurt
4 ea. Roasted Garlic Cloves, Minced
½ Lemon, Juiced
2 teaspoons Fresh Mint, Chopped
1/3 cup Peeled & Seeded Cucumber, Minced
to taste Salt & Pepper
- Combine all ingredients in a small bowl.
Yogurt Breakfast Quiche
Makes 1 – 9” Quiche
1 9″ Pie Shell, Par Baked & Cooled
8 slices Bacon (cut into 1/4″ strips)
1 Large Onion (diced)
½ cup Ham, Diced
½ cup Breakfast Sausage, Cooked & Crumbled
1 medium Yukon Gold Potato, Cooked & Diced
6 Eggs
1 1/2 cup Low Fat Yogurt
1 1/2 cup Gruyere or Swiss cheese
to taste Salt & Pepper
- Sauté bacon until crisp and reserve bacon separately and save 1 TBSP of the bacon grease.
- Sauté onion in bacon grease until softened.
- Sprinkle sautéed onion, bacon pieces, ham, cooked crumbled breakfast sausage, cooked diced potato evenly over the bottom surface of the par-baked pie shell.
- Sprinkle shredded cheese over the surface of the above ingredients.
- Beat eggs and add yogurt and season with salt & pepper to taste.
- Pour yogurt mixture over the ingredients and bake in a preheated 350 F for approximately 35 to 45 minutes or until firm.
- Allow to stand and set 20 minutes and serve.
