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
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
Ingredients:
- 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
Directions:
- 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.
Enjoy and happy summer!
Misha
Dietetic Intern LMSc
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