An excellent source of protein and other nutrients, yogurt is good for most people---from babies to the elderly. After taking antibiotics, yogurt provides pro-biotics that help the digestive tract get healthy again. When you shop for yogurt, look for the term "active cultures" and try to avoid yogurt that has high fructose corn syrup, sugar or other additives. Yogurt also provides a nutritious foundation for creams, sauces and dips. Plain yogurt is more versatile than flavored.
Fruit Parfait
Start out with a parfait dish. Mix low-fat plain yogurt with honey and vanilla to taste. Layer the yogurt with bite-size slices of fruit, nuts and preserves. You may add nuts for crunch and extra protein. You may substitute lemon flavoring for the vanilla if you like a tart parfait.
Salad Dressing
Many varieties of salad dressings can be made with yogurt. If the recipe calls for sour cream, substitute the yogurt; but keep in mind that it is slightly runnier than sour cream. For a delicious, zesty salad dressing, mix low-fat plain yogurt, lemon juice, garlic and dill. For a sweeter salad dressing, mix low-fat plain yogurt with ketchup, sweet pickle relish and a hint of honey to taste.
Yogurt Breakfast
Mix low-fat plain yogurt with your favorite natural granola. If you like it sweet, add just enough honey for flavor. You may also add nuts for protein.
Meat and Seafood Marinade
Marinate chicken, beef, pork, lamb or fish with a mix of low-fat plain yogurt, lemon juice and soy or teriyaki sauce overnight. You may also use this recipe for a dipping sauce during the meal. Add horseradish or hot sauce if you like spicier food.
Vegetable and Potato Topping
Low-fat plain yogurt is delicious served on vegetables and potatoes. For asparagus, green beans or broccoli, mix the yogurt with dill, lemon juice and any other favorite flavorings. For potatoes, substitute yogurt for sour cream.
Yogurt Smoothies
Mix low-fat plain yogurt, half a banana, 1/2 cup of fresh or frozen strawberries, 1/2 cup of orange juice and honey to taste in a blender. You may also add a scoop of protein powder to make it a protein drink.
Yogurt Sauces
Yogurt is used all over the world to make sauces. For a Greek tzatziki sauce or dip, mix the low-fat plain yogurt with minced garlic, lemon juice and cucumbers. You may add salt and pepper to taste. To make Indian sauce, mix the yogurt with garlic, cucumbers, cumin and fresh mint.
Other Prepared Foods
Bake coffee cakes or biscuits with low-fat plain yogurt and skim milk to replace moist ingredients. For pancakes, mix yogurt and skim milk instead of buttermilk. They'll be moist, fluffy and healthy.
Yogurt Facial
Instead of eating all the yogurt, save some to smooth over your face to help clarify your skin. You may use it alone or add avocado for a moisturizer or ground oatmeal for a facial scrub.
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