Wishing you a very happy, healthy and safe Holidays!
Peace, Love and Hugs
Friday, December 24, 2010
Wednesday, December 22, 2010
Cookies, Cookies and More Cookies
My daughter, and my new granddaughter and I had our holiday cookie bake day yesterday! We prepare the cookie dough the day before we plan to bake and then get together the next day and become baking fools! HA! Of course we have to sample everything to make sure it tastes excellent for gift giving. I did buy some delicious sliced turkey and ham and cheese for our lunch break, one does need a little protein to balance with all sugar! We have our favorites we like to bake; chocolate chip, Santa's whiskers(coconut), honey walnut, gingerbread, madelines, oatmeal, and pumpkin. I also tried old fashion fudge with peppermint candies on top. Each year we mix it up and try something new, but mostly keep to our most requested cookies. We had a great day with lots of cookies to give away and share with friends and family.
Friday, December 17, 2010
Agave
Interesting information about agave...when you think about it any sugar that is processed is still a form of sweetener...
I do like the agave syrup for its neutral flavor and it dissolves easily.
(Berkeley Wellness)
Derived from the same cactus-like Mexican plant as tequila, agave is being added to an increasing number of foods as a “natural” sugar alternative. But is agave really healthier than regular refined sugar?
Agave syrup has only a few more calories than table sugar (20 versus 16 per teaspoon). But while table sugar (sucrose) is half fructose and half glucose, agave syrup contains up to 90% fructose, depending on how it’s processed. That’s substantially more fructose than what’s in widely used high-fructose corn syrup. In fact, agave syrup is often called a “fructose sweetener.”
Fructose doesn’t cause the spikes in blood sugar that glucose does, and so agave is marketed as “diabetic friendly.” But there are no studies to support this. In fact, some studies suggest that large amounts of fructose can promote insulin resistance (and thus increase diabetes risk), boost triglycerides (fats in the blood), lower HDL (“good”) cholesterol, and have other harmful effects on the heart, and possibly the liver, too. Consuming agave syrup just adds to your fructose load. Fruit is also high in fructose, but unlike agave syrup it contains fiber, vitamins, and minerals, and is filling.
Other claims debunked
Agave syrup isn’t even as “natural” or raw as marketers want you to think. To turn the plant’s juice into the sweet syrup, it typically undergoes processing similar to that used to make high-fructose corn syrup from starch; some agave products may also be diluted with corn syrup. If there are any nutrient differences, they are minuscule—no sugar is a good source of nutrients. Don’t expect to reap significant antioxidant benefits from agave, either. According to one recent study, agave syrup contains “minimal antioxidant activity’’—on par with refined sugar and corn syrup.
Bottom line: You can add a little agave syrup to yogurt and cereal, if you like, or use it in coffee or tea and in baking. Because it’s sweeter than sugar, you need less, and it dissolves well. But don’t be swayed by the health claims. Agave syrup is simply another form of processed (and concentrated) sugar.
I do like the agave syrup for its neutral flavor and it dissolves easily.
(Berkeley Wellness)
Derived from the same cactus-like Mexican plant as tequila, agave is being added to an increasing number of foods as a “natural” sugar alternative. But is agave really healthier than regular refined sugar?
Agave syrup has only a few more calories than table sugar (20 versus 16 per teaspoon). But while table sugar (sucrose) is half fructose and half glucose, agave syrup contains up to 90% fructose, depending on how it’s processed. That’s substantially more fructose than what’s in widely used high-fructose corn syrup. In fact, agave syrup is often called a “fructose sweetener.”
Fructose doesn’t cause the spikes in blood sugar that glucose does, and so agave is marketed as “diabetic friendly.” But there are no studies to support this. In fact, some studies suggest that large amounts of fructose can promote insulin resistance (and thus increase diabetes risk), boost triglycerides (fats in the blood), lower HDL (“good”) cholesterol, and have other harmful effects on the heart, and possibly the liver, too. Consuming agave syrup just adds to your fructose load. Fruit is also high in fructose, but unlike agave syrup it contains fiber, vitamins, and minerals, and is filling.
Other claims debunked
Agave syrup isn’t even as “natural” or raw as marketers want you to think. To turn the plant’s juice into the sweet syrup, it typically undergoes processing similar to that used to make high-fructose corn syrup from starch; some agave products may also be diluted with corn syrup. If there are any nutrient differences, they are minuscule—no sugar is a good source of nutrients. Don’t expect to reap significant antioxidant benefits from agave, either. According to one recent study, agave syrup contains “minimal antioxidant activity’’—on par with refined sugar and corn syrup.
Bottom line: You can add a little agave syrup to yogurt and cereal, if you like, or use it in coffee or tea and in baking. Because it’s sweeter than sugar, you need less, and it dissolves well. But don’t be swayed by the health claims. Agave syrup is simply another form of processed (and concentrated) sugar.
Thursday, December 16, 2010
Boeuf Bourguignon
This turned out wonderful even though I did not have the black currant liqueur or the bacon. Of course I changed a few things like using my favorite Italian seasoning in place of the herbs and used only 1 bottle of wine since I made half a recipe for 2 people. Throw in a couple of potatoes and you have a complete dinner.
(Ann Parent, Cooking Channel)
Ingredients
- 1-ounce butter, plus 2 ounces butter, for frying
- 1-ounce flour
- 4 tablespoons olive oil, for frying
- 4 1/4 pounds beef shoulder, cut into large pieces
- 2 onions, chopped
- 2 strips unsmoked bacon, cut in pieces
- 6 carrots, chopped
- 2 stalks celery, chopped
- 1/2 turnip, diced
- 1 small bunch parsley, leaves finely chopped
- 1 sprig thyme
- 1 sprig rosemary
- 1 sprig oregano
- 1 tablespoon chopped garlic
- 2 bottles red burgundy wine
- Salt and freshly ground black pepper
- 1 tablespoon black currant liqueur (recommended Creme de Cassis)
- Garlic Croutons, recipe follows
- Serving suggestion: boiled potatoes and garlic croutons
- Garlic Croutons:(optional)
- 3 slices white bread, cut into small squares
- 2 tablespoons olive oil, for frying
- 2 cloves garlic, mashed
- Salt and freshly ground pepper
Directions
Combine 1-ounce of butter and 1-ounce of flour to make a paste. Set aside. In a large heavy-bottomed saucepan, brown the beef in remaining 2 ounces butter and oil on a medium to high heat for 4 or 5 minutes until seared on all sides. Remove from pan and reserve.Add onions and cook until translucent. Add bacon and cook until softened. Add carrots, celery, turnip, parsley, thyme, rosemary, oregano, and garlic. Add the butter and flour mixture. Stir to make sure ingredients are well-combined. Add the beef back and pour in the wine, making sure that it covers the ingredients. Bring to a boil and season with salt and freshly ground pepper. Add 1 tablespoon of Creme de Cassis. Cover and simmer for 4 hours on a low heat.
Garnish with a little chopped parsley and serve with Garlic Croutons.
Saute the bread cubes in olive oil and garlic. Season with salt and pepper.
Yield: 6 servings
Yield: 6 servings
Tuesday, December 14, 2010
Enzymes
I guess we should save our monies on all those supplements...
(Berkeley Wellness)
Your body makes and uses thousands of enzymes every day—so it may seem odd that many enzymes are sold as dietary supplements. Is more better?
Enzymes are proteins that regulate virtually every chemical reaction in our bodies and in all living cells everywhere. When secreted in the digestive tract, they help break down carbohydrates, fats, and dietary proteins and detoxify alcohol. Each enzyme is designed to do a specific task. “Proteolytic” enzymes such as pepsin and trypsin work on proteins, amylase on carbohydrates, lipase on fats. When they are not helping to break down compounds, they help syn thesize them. Some enzymes, such as superoxide dismutase (SOD), are antioxidants. A common suffix for enzymes is “-ase.”
When enzymes can help
Enzyme-deficiency diseases, often genetic, do exist, and enzyme therapy may be useful. For instance, doctors may prescribe digestive enzymes for pancreatic disease, chronic inflammatory bowel disease, or cystic fibrosis.
If you are lactose intolerant—that is, your body doesn’t produce enough lactase, the enzyme that digests lactose (milk sugar)—a lactase supplement can help ward off indigestion. And then there’s Beano and its generics, which contain enzymes that break down some of the complex sugars in beans and cruciferous vegetables that are hard to digest.
And when they can’t
But do you need to take enzymes to boost immunity and fight inflammation, as many websites urge? To help your body make up a shortfall of enzymes that, according to the ads, occurs as you age? To ease arthritis? “Improving general wellness” is another claim made for enzyme supplements. Manufacturers assure you that the modern world is destroying your natural enzymes—that toxins are everywhere, and that only by taking something to combat them can you stay healthy or recover your health. Enzyme products may come from the organs of animals or from plants such as papaya.
In fact, very little is known about most enzyme supplements. Moreover, most enzymes that you swallow will be broken down and digested in the stomach or intestines like other proteins. It may be possible to design enzymes that won’t be destroyed by stomach acids; some are enteric-coated for this reason. But despite manufacturers’ claims, there’s no evidence that the enzymes you swallow survive intact long enough to get into the bloodstream and travel to the cells that might need them.
Words to the wise: No enzyme supplement can boost immunity, fight inflammation, quell arthritis, prevent or treat cancer, or improve general health, as some marketers claim. If you have an enzyme-deficiency disease (other than lactose intolerance), you should get medical treatment.
(Berkeley Wellness)
Your body makes and uses thousands of enzymes every day—so it may seem odd that many enzymes are sold as dietary supplements. Is more better?
Enzymes are proteins that regulate virtually every chemical reaction in our bodies and in all living cells everywhere. When secreted in the digestive tract, they help break down carbohydrates, fats, and dietary proteins and detoxify alcohol. Each enzyme is designed to do a specific task. “Proteolytic” enzymes such as pepsin and trypsin work on proteins, amylase on carbohydrates, lipase on fats. When they are not helping to break down compounds, they help syn thesize them. Some enzymes, such as superoxide dismutase (SOD), are antioxidants. A common suffix for enzymes is “-ase.”
When enzymes can help
Enzyme-deficiency diseases, often genetic, do exist, and enzyme therapy may be useful. For instance, doctors may prescribe digestive enzymes for pancreatic disease, chronic inflammatory bowel disease, or cystic fibrosis.
If you are lactose intolerant—that is, your body doesn’t produce enough lactase, the enzyme that digests lactose (milk sugar)—a lactase supplement can help ward off indigestion. And then there’s Beano and its generics, which contain enzymes that break down some of the complex sugars in beans and cruciferous vegetables that are hard to digest.
And when they can’t
But do you need to take enzymes to boost immunity and fight inflammation, as many websites urge? To help your body make up a shortfall of enzymes that, according to the ads, occurs as you age? To ease arthritis? “Improving general wellness” is another claim made for enzyme supplements. Manufacturers assure you that the modern world is destroying your natural enzymes—that toxins are everywhere, and that only by taking something to combat them can you stay healthy or recover your health. Enzyme products may come from the organs of animals or from plants such as papaya.
In fact, very little is known about most enzyme supplements. Moreover, most enzymes that you swallow will be broken down and digested in the stomach or intestines like other proteins. It may be possible to design enzymes that won’t be destroyed by stomach acids; some are enteric-coated for this reason. But despite manufacturers’ claims, there’s no evidence that the enzymes you swallow survive intact long enough to get into the bloodstream and travel to the cells that might need them.
Words to the wise: No enzyme supplement can boost immunity, fight inflammation, quell arthritis, prevent or treat cancer, or improve general health, as some marketers claim. If you have an enzyme-deficiency disease (other than lactose intolerance), you should get medical treatment.
Healthy Tidbits
Good information regarding keeping sponges clean.
Sponges
(WebMD)
The dirtiest room in everybody's home is the kitchen, says Phillip Tierno, PhD, director of clinical microbiology and diagnostic immunology at the New York University Langone Medical Center and author of The Secret Life of Germs. "That's because we deal with dead animal carcasses on our countertops and in the sink." Raw meat can carry E. coli and salmonella, among other viruses and bacteria.
Most people clean their countertops and table after a meal with the one tool found in almost all kitchens: the sponge. In addition to sopping up liquids and other messes, the kitchen sponge commonly carries E. coli and fecal bacteria, as well as many other microbes. "It's the single dirtiest thing in your kitchen, along with a dishrag," says Tierno.
Ironically, the more you attempt to clean your countertops with a sponge, the more germs you're spreading around. "People leave [the sponge] growing and it becomes teaming with [millions of] bacteria, and that can make you sick and become a reservoir of other organisms that you cross-contaminate your countertops with, your refrigerator, and other appliances in the kitchen," Tierno explains.
Solution: Tierno suggests dipping sponges into a solution of bleach and water before wiping down surfaces. "That is the best and cheapest germicide money can buy -- less than a penny to make the solution -- so that you can clean your countertops, cutting boards, dishrags, or sponges after each meal preparation."
In addition, once you've used your sponge, be sure to let it air-dry. Dryness kills off organisms. Another way to keep bacteria from building up in your sponge is to microwave it for one to two minutes each week. "Put a little water in a dish and put the sponge in that," Tierno advises. "That will boil and distribute the heat evenly [throughout the sponge] and kill the bacteria."
I also put the sponges in the dishwasher.
Sponges
(WebMD)
The dirtiest room in everybody's home is the kitchen, says Phillip Tierno, PhD, director of clinical microbiology and diagnostic immunology at the New York University Langone Medical Center and author of The Secret Life of Germs. "That's because we deal with dead animal carcasses on our countertops and in the sink." Raw meat can carry E. coli and salmonella, among other viruses and bacteria.
Most people clean their countertops and table after a meal with the one tool found in almost all kitchens: the sponge. In addition to sopping up liquids and other messes, the kitchen sponge commonly carries E. coli and fecal bacteria, as well as many other microbes. "It's the single dirtiest thing in your kitchen, along with a dishrag," says Tierno.
Ironically, the more you attempt to clean your countertops with a sponge, the more germs you're spreading around. "People leave [the sponge] growing and it becomes teaming with [millions of] bacteria, and that can make you sick and become a reservoir of other organisms that you cross-contaminate your countertops with, your refrigerator, and other appliances in the kitchen," Tierno explains.
Solution: Tierno suggests dipping sponges into a solution of bleach and water before wiping down surfaces. "That is the best and cheapest germicide money can buy -- less than a penny to make the solution -- so that you can clean your countertops, cutting boards, dishrags, or sponges after each meal preparation."
In addition, once you've used your sponge, be sure to let it air-dry. Dryness kills off organisms. Another way to keep bacteria from building up in your sponge is to microwave it for one to two minutes each week. "Put a little water in a dish and put the sponge in that," Tierno advises. "That will boil and distribute the heat evenly [throughout the sponge] and kill the bacteria."
I also put the sponges in the dishwasher.
Friday, December 10, 2010
Healthy Bean and Sausage Ragout
This was quick, easy and delicious. I played with the recipe a bit. I added a few brussel sprouts, but I think it would be good with a variety of other vegetables.
White Bean and Sausage Ragout with Tomatoes, Kale, and Zucchini
Chock-full of vegetables, this one-pot ragout—a thick, well-seasoned stew—warms up a chilly winter evening. If you've never had kale, this dish makes the most of its sweet, earthy flavor.
Yield: 4 servings (serving size: 1 3/4 cups)
1 tablespoon olive oil
1/2 cup chopped onion
2 (4-ounce) links chicken sausage, cut into (1/2-inch) slices
1 zucchini, quartered and cut into (1/2-inch) slices (about 2 cups)
3 garlic cloves, peeled and crushed
6 cups chopped trimmed kale (about 1/2 pound)
1/2 cup water ( mixed with 1/2 tsp of veg. or chicken boullion)
2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tsp of Italian seasoning
I added some rigatoni pasta and Parmesan cheese.
Heat oil in a large skillet over medium-high heat. Sauté onion and sausage 4 minutes or until sausage is browned. Add zucchini and garlic; cook 2 minutes. Add kale and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Serve immediately.
CALORIES 467 (20% from fat); FAT 10.2g (sat 2.3g,mono 4.6g,poly 2.5g); IRON 8.8mg; CHOLESTEROL 42mg; CALCIUM 370mg; CARBOHYDRATE 71.8g; SODIUM 764mg; PROTEIN 28.5g; FIBER 15.4g
Cooking Light, JANUARY 2005
White Bean and Sausage Ragout with Tomatoes, Kale, and Zucchini
Chock-full of vegetables, this one-pot ragout—a thick, well-seasoned stew—warms up a chilly winter evening. If you've never had kale, this dish makes the most of its sweet, earthy flavor.
Yield: 4 servings (serving size: 1 3/4 cups)
1 tablespoon olive oil
1/2 cup chopped onion
2 (4-ounce) links chicken sausage, cut into (1/2-inch) slices
1 zucchini, quartered and cut into (1/2-inch) slices (about 2 cups)
3 garlic cloves, peeled and crushed
6 cups chopped trimmed kale (about 1/2 pound)
1/2 cup water ( mixed with 1/2 tsp of veg. or chicken boullion)
2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tsp of Italian seasoning
I added some rigatoni pasta and Parmesan cheese.
Heat oil in a large skillet over medium-high heat. Sauté onion and sausage 4 minutes or until sausage is browned. Add zucchini and garlic; cook 2 minutes. Add kale and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Serve immediately.
CALORIES 467 (20% from fat); FAT 10.2g (sat 2.3g,mono 4.6g,poly 2.5g); IRON 8.8mg; CHOLESTEROL 42mg; CALCIUM 370mg; CARBOHYDRATE 71.8g; SODIUM 764mg; PROTEIN 28.5g; FIBER 15.4g
Cooking Light, JANUARY 2005
Monday, December 6, 2010
Buttermilk Biscuits
- Biscuits
- 2 cups self-rising flour*
- 1/2 teaspoon kosher salt
- 2 tablespoons sugar
- 1/4 cup cold butter, plus 2 tbsp. melted
- 3/4 cup buttermilk
- 3/4 cup half-and-half or whipping cream
- About 1 cup all-purpose flour
- *You can substitute 2 cups all-purpose flour mixed with 3 tsp. baking powder and 1 tsp. kosher salt.
2. Put all-purpose flour in a shallow bowl or pie dish. Using an ice cream scoop or measuring cup, scoop 1/8 of dough and drop it into flour, tossing lightly to coat and shaking off excess. Put dough in an 8-in. cake pan. Repeat with remaining dough (biscuits will touch in pan).
3. Bake biscuits until deep golden brown and a toothpick inserted in center comes out clean, 20 to 25 minutes. Let cool 10 minutes. Brush with 2 tbsp. melted butter.
Much better than the store brand.
I made smaller biscuits and was able to get about 12 in a larger tart pan. They came out awesome! Try a toasted biscuit with almond or peanut butter and jam. Yummy!
Sunday, December 5, 2010
Healthy Tidbits
(Dr. Weil)
If chapped lips or dry skin are a problem, find natural relief with calendula. This herbal remedy is made from the petals of the ornamental "pot marigold" flower, and is available in tinctures, oil, lotions and creams - look for products with at least 10-percent extract of Calendula officinalis. A gentle, effective remedy for dry skin is to wash the skin with a diluted solution of tincture. You can also apply ready-to-use calendula skin products or oil directly on irritated areas. Calendula can safely be used for skin irritations, rashes (including diaper rash), eczema, acne and minor burns.
If chapped lips or dry skin are a problem, find natural relief with calendula. This herbal remedy is made from the petals of the ornamental "pot marigold" flower, and is available in tinctures, oil, lotions and creams - look for products with at least 10-percent extract of Calendula officinalis. A gentle, effective remedy for dry skin is to wash the skin with a diluted solution of tincture. You can also apply ready-to-use calendula skin products or oil directly on irritated areas. Calendula can safely be used for skin irritations, rashes (including diaper rash), eczema, acne and minor burns.
Thursday, December 2, 2010
Yogurt
Update on the benefits from yogurt...
(WebMD)
To find the healthiest yogurts low in fat and sugar, be sure to check the Nutrition Facts panel on the package. Keep in mind that the sugar listed on the panel includes added sugars and lactose, which is the natural form of carbohydrate found in milk.
“A serving of plain yogurt contains 8-12 grams of sugar from lactose without any added sugars. Check the ingredient list to see if fruits, fruit juice concentrates, high fructose corn syrup, cane syrup, or other sweeteners are present,” says Taub-Dix, author of Read It Before You Eat It.
Yogurt is often filled with added sugar and can also come with toppings to mix in -- adding even more calories. Natural sugar from fruit is better than other sugars, Taub-Dix says. She recommends choosing the lowest-sugar option or adding your own fruit or high-fiber cereal to plain, nonfat yogurt.
And when it comes to artificially sweetened yogurts, it is a personal choice that can help trim calories but Taub-Dix prefers a more natural approach by adding your own fruit to plain low-fat Greek-style yogurt.
The fat content of yogurt depends on the type of milk, including skim or nonfat, 1%, 2%, whole milk, and whole milk with a splash of cream.
Most nutrition experts recommend nonfat and low-fat yogurts.
An excellent source of calcium, an average 8-ounce container contains one-third of the Daily Recommended Value. Yogurt has slightly more calcium than the same amount of cow’s milk. It is also a good source of potassium, riboflavin, vitamin B12, and phosphorus.
A few servings of low-fat or nonfat yogurt a day helps fill in the calcium, potassium, and vitamin D nutrient gaps most adults and children have in their diets, says Elizabeth Ward, RD, nutrition expert and author of Expect the Best, Your Guide to Healthy Eating, Before, During and After Pregnancy.
Yogurt’s live and active cultures contribute friendly bacteria that promote digestive health by settling an upset stomach, promoting regularity, and possibly boosting immunity says Jo Ann Hattner, RD, author of Gut Insight.
Look for the "Live and Active Cultures" seal to be sure you are getting yogurts that have not been heat-treated after the fermentation process (similar to beer, wine, and cheese), which kills most of the beneficial active cultures.
People with limited lactose tolerance may tolerate yogurts with live and active cultures because the fermentation process helps to digest some of the lactose, making it more digestible.
Serve yogurt for breakfast or snacks as a parfait layered with fruit and whole-grain cereal or top it with a touch of honey, pomegranate seeds, and chopped walnuts. Fruit smoothies made with fresh or frozen blueberries, a banana, a few ice cubes, and low-fat plain yogurt is another great snack or on-the-go breakfast.
Boost nutrients in your recipes by substituting equal amounts of nonfat Greek-style yogurt instead of sour cream or mayonnaise in salads, dips, casseroles, and more. Add plain yogurt to marinades to help tenderize meat. Make the Greek sauce Tzatsiki to serve with fish or chicken by adding chopped cucumber and mint to Greek-style plain fat free yogurt.
Sweeten plain low-fat yogurt with crushed pineapple and top it with coconut for a pina colada dessert. Top a baked apple with low-fat yogurt mixed with apple pie spice.
There are so many ways to enjoy yogurt, limited only by your imagination and creativity.
Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.
(WebMD)
To find the healthiest yogurts low in fat and sugar, be sure to check the Nutrition Facts panel on the package. Keep in mind that the sugar listed on the panel includes added sugars and lactose, which is the natural form of carbohydrate found in milk.
“A serving of plain yogurt contains 8-12 grams of sugar from lactose without any added sugars. Check the ingredient list to see if fruits, fruit juice concentrates, high fructose corn syrup, cane syrup, or other sweeteners are present,” says Taub-Dix, author of Read It Before You Eat It.
Yogurt is often filled with added sugar and can also come with toppings to mix in -- adding even more calories. Natural sugar from fruit is better than other sugars, Taub-Dix says. She recommends choosing the lowest-sugar option or adding your own fruit or high-fiber cereal to plain, nonfat yogurt.
And when it comes to artificially sweetened yogurts, it is a personal choice that can help trim calories but Taub-Dix prefers a more natural approach by adding your own fruit to plain low-fat Greek-style yogurt.
The fat content of yogurt depends on the type of milk, including skim or nonfat, 1%, 2%, whole milk, and whole milk with a splash of cream.
Most nutrition experts recommend nonfat and low-fat yogurts.
Nutritional Benefits of Yogurt
Rich in protein, calcium, B vitamins, and often fortified with vitamin D, yogurt is a nutrient-rich food routinely included on "super food" lists. An average 8-ounce serving contains between 8-12 grams of protein.An excellent source of calcium, an average 8-ounce container contains one-third of the Daily Recommended Value. Yogurt has slightly more calcium than the same amount of cow’s milk. It is also a good source of potassium, riboflavin, vitamin B12, and phosphorus.
A few servings of low-fat or nonfat yogurt a day helps fill in the calcium, potassium, and vitamin D nutrient gaps most adults and children have in their diets, says Elizabeth Ward, RD, nutrition expert and author of Expect the Best, Your Guide to Healthy Eating, Before, During and After Pregnancy.
Yogurt’s live and active cultures contribute friendly bacteria that promote digestive health by settling an upset stomach, promoting regularity, and possibly boosting immunity says Jo Ann Hattner, RD, author of Gut Insight.
Look for the "Live and Active Cultures" seal to be sure you are getting yogurts that have not been heat-treated after the fermentation process (similar to beer, wine, and cheese), which kills most of the beneficial active cultures.
People with limited lactose tolerance may tolerate yogurts with live and active cultures because the fermentation process helps to digest some of the lactose, making it more digestible.
Sorting Through the Yogurt Varieties
- Greek yogurt, with its thicker, richer texture, is the latest newcomer garnering lots of attention. Choose nonfat or low-fat Greek style yogurt that contains up to twice the amount of protein and about half the sugar of regular yogurts.
- Sheep milk yogurt is another option claiming to be richer and creamier than cow’s milk yogurt with double the calcium and more protein. Ideal for cooking, it stands up to higher temperatures without breaking down like other yogurts.
- Goat milk yogurt is considered one of the most popular worldwide. Typically made from whole goat milk, it has a softer texture with a slightly sweet and salty flavor. It's lower in calcium and usually higher in fat, but you can lower the fat content by skimming the cream off the top.
- Soy yogurt made from soybeans has no saturated fat or cholesterol, is lower in protein, and is usually fortified with calcium to compete with cow’s milk yogurt.
Easy Yogurt Recipes
Choose your favorite variety of lower-fat, low-sugar yogurt, or make your own.Serve yogurt for breakfast or snacks as a parfait layered with fruit and whole-grain cereal or top it with a touch of honey, pomegranate seeds, and chopped walnuts. Fruit smoothies made with fresh or frozen blueberries, a banana, a few ice cubes, and low-fat plain yogurt is another great snack or on-the-go breakfast.
Boost nutrients in your recipes by substituting equal amounts of nonfat Greek-style yogurt instead of sour cream or mayonnaise in salads, dips, casseroles, and more. Add plain yogurt to marinades to help tenderize meat. Make the Greek sauce Tzatsiki to serve with fish or chicken by adding chopped cucumber and mint to Greek-style plain fat free yogurt.
Sweeten plain low-fat yogurt with crushed pineapple and top it with coconut for a pina colada dessert. Top a baked apple with low-fat yogurt mixed with apple pie spice.
There are so many ways to enjoy yogurt, limited only by your imagination and creativity.
Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.
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