There is no question that yogurt is a healthy dairy food, rich in calcium, vitamin D, protein and other essential nutrients. This fermented dairy product is rich in probiotics, or "friendly bacteria" that are beneficial for digestive health. Because commercial, sugar-filled yogurts can be too high in calories it is best to enjoy it plain and choose non- or low-fat varieties. Look for "live, active cultures on the label to get probiotic benefits.
Substitute for Sour Cream
Plain or unflavored yogurt, particularly Greek-style, has a very rich and creamy consistency. Its naturally tangy flavor makes it an excellent substitute for sour cream, which has a higher fat content.. Try using yogurt as a replacement for sour cream when topping baked potatoes or Mexican dishes. If one of your favorite recipes calls for sour cream as an ingredient and you are wary to replace it with plain yogurt, try replacing only 1/4 or 1/2 of the sour cream for yogurt. Depending upon the results, feel free to adjust the ratio as desired.
Sides and Salads
Indian, Middle-Eastern and Mediterranean cuisines use yogurt as a main ingredient for refreshing side dishes, such as cucumber salad. To make something similar, add minced dillweed and cubed or chopped fresh cucumber to plain yogurt. Pair this cool, summery salad with grilled meats, such as chicken or lamb. Use plain yogurt as a base for homemade salad dressings. Place in a blender and add water to thin to the desired consistency. To this base, add your favorite herbs and spices.
Breakfast and Snacks
Plain yogurt pairs well with fruit, preserves or jam, and crunchy cereals, nuts or seeds. For breakfast or a snack, make a parfait which is nutritious as well as beautiful particularly if you prepare it in a tall clear ice-cream dish. Alternate layers of plain yogurt with chopped nuts and sliced berries, a dollop of all-fruit preserves or a handful of crunchy cereal or seeds. Repeat the layers, three or four times. Chill and enjoy. You can even stir in your additions to eat straight out of the container.
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