All About Yogurt!

Hi Everyone! 

Did you know yogurt is a nutritious foods for people of all ages to enjoy?  
Yogurt is rich in calcium, protein and many other vitamins and minerals. The warm summer months are a perfect time to enjoy yogurts!

If you’re thinking of which yogurt to buy, choose ones that has:
  • At least 15% of the Daily Value for calcium
  • No added sugar - for plain yogurt. 
  • 2% M.F. (milk fat) or less
Note: If you buy flavoured yogurt watch Label Reading- How to Choose Yogurt (posted March 13, 2015) for recommendations on sugar content.

What about Greek yogurt?
Greek yogurt has gained popularity in the last few years. Personally, I prefer Greek yogurt over regular yogurt because of its rich and creamy texture. Greek yogurt is made by straining regular yogurt, which the whey (extra liquid) in the yogurt, making it thicker. The main nutritional difference between the two types of yogurt is that Greek yogurt has more protein than regular yogurt. The extra protein will help you stay full for longer. 

Some  Greek yogurts can be very high in fat. Choose ones that have 2% milk fat or less.

Greek yogurt, when chosen wisely, is a perfectly healthy snack that has all the goodness of regular yogurt, plus more protein!

Shop smartly! Compare the Nutrition Label on the packages to find out exactly how much protein a product has, as the amounts differ between various brands. Also note that Greek yogurt is typically more expensive than regular yogurt. Since both types of yogurt has bone-strengthening calcium, it is not necessary to choose Greek yogurt if you are just looking to make sure that you get enough calcium during the day.

Recipe time!
Yogurt is certainly a very versatile ingredient! I have used yogurt in smoothies, curries, soups, dips and spread. And of course it is just as good on its own.

What are some of the ways you have used yogurt at home? I would love to hear your ideas!
Today I will share a recipe with you that is very popular in Bangladesh. When I think of yogurts in smoothies, I typically imagine something sweet and fruity. In Bangladesh, we make a savory smoothie with yogurt that is served on special occasions such as weddings. This drink perfectly complements a rich delicious meal that would be served on such occasions. And it’s quite cooling too!

If you’re a spice lover like me, give this a try at home this summer!

Savory Mint and Yogurt Smoothie

  • ½ cup plain yogurt
  • ½ cup of water
  • 5-6 mint leaves, separated from stem
  • ½ green chili (leave the seeds if you want less spicy)
  • 1 teaspoon sugar
  • Black salt, to taste (or regular salt if you don’t have any)
  • Black pepper, to taste

  • Blend all the ingredients together in a blender until smooth. You may want to strain the mixture, if you see small pieces of mint leaves still intact.
Note: Black salt (pink in color) can usually be found in South Asian grocery stores. The mineral content of this salt gives a unique flavor to foods. In this recipe, you can also try other spices, such as cumin and mustard. Just remember to add a very small amount.
Makes 2 cups of delicious goodness!

Enjoy and happy summer!

Dietetic Intern LMSc