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Lindsey SextonSocial Media Coordinator Phone: 501-671-2398Email: email@example.com
by Lindsey Sexton - January 25, 2021
We need calcium, potassium, and vitamin D. And all are amply supplied in yogurt.
Yogurt has a much higher concentration of protein, vitamins and minerals than milk.
The acidity of yogurt also makes it easier for the body to absorb such nutrients as
calcium, zinc and magnesium. Another bonus is that the bacteria break down the sugars
in the milk, making yogurt a food that can be more easily digested by those with lactose
Most people can benefit from regularly consuming probiotic-rich foods like yogurt.
Probiotics can help maintain the balance of bacteria necessary for a healthy digestive
system; and boost the immune system, shortening the length and severity of sickness.
It is recommended that we eat about one cup (8 ounces) of yogurt per day. One cup
of dairy-based yogurt or fortified plant-based yogurt counts as one of the three dairy
servings recommended for children 9 years old through adulthood. For 2- and 3-year-olds,
2 cups of dairy are recommended. For 4- to 8-year-olds, 2½ cups per day.
The U.S. Food and Drug Administration (FDA) regulates and inspects commercial yogurt
products. The FDA also sets the following guidelines for labeling yogurt:
Other terms used to describe yogurt are based on differences in processing:
You bet! The following is a list of substitutions using non-fat plain Greek yogurt,
along with an estimate of the calorie and fat gram differences by making the substitution.
Keep in mind that this is an approximate substitution guide. Brands and varieties
of yogurt can vary in addition to bakeware and ovens, therefore it may take a couple
of tries to get recipes to turn out the way you want them to.
Dip it. Have fun in the kitchen with your child by using yogurt as a dip for a variety of
different fruits. For a healthier alternative to a typical cream cheese-based fruit
dip, stir together 1 cup non-fat Greek yogurt with 1 teaspoon cinnamon and 1 teaspoon
Sweeten it. While all yogurt has some natural sugar, take care to choose yogurts that are low
in added sugars or have no added sugars. Fresh or frozen fruits can flavor yogurt
or try using cinnamon or a sugar substitute. Additionally, you can sweeten yogurt
using honey but be mindful that it is considered an added sugar.
Mix it. Start the morning off right by including yogurt at breakfast. Mix a 6-ounce container
of low-fat yogurt with ½ cup sliced berries, a handful of granola and 2 tablespoons
nuts for a quick and satisfying breakfast bowl.
Blend it. Blend up a calcium-packed snack using this yogurt smoothie recipe: 1 6-ounce container
low-fat yogurt, ¾ cup low-fat milk, ½ cup frozen strawberries, ½ cup frozen blueberries,
1 banana, 1 teaspoon cinnamon and 1 teaspoon vanilla extract. Then, mix it all together
using a blender. Depending on your family's tastes, you also can offer nut butters,
vegetables, seeds or other nutritious add-ins.
Drink it. Have your children drink their bones strong with homemade yogurt beverages. Make
your own by whisking together a 6-ounce container of low-fat strawberry-flavored yogurt
and ¼ cup low-fat milk. Pour the mixture into cups and enjoy. If there's too much
liquid, add more yogurt; if the mixture is too thick, add more milk.
Dunk it. Dunk in the yogurt fun with banana-yogurt-granola pops. Use half a banana with a
popsicle stick placed in the bottom. Have your child dunk the banana in low-fat yogurt,
roll in granola and enjoy!
Spoon it. Spoon in a delicious topping for your next taco night with plain yogurt. Use ½ cup
plain low-fat Greek yogurt, 2 teaspoons taco seasoning and 1 teaspoon lime juice for
a fun alternative to sour cream. And that's not all: plain yogurt is a versatile ingredient
and often can be substituted for sour cream in recipes.
Mix it. Choose plain and unsweetened yogurt, either strained or unstrained. Add herbs and
spices for savory preparations. Top with roasted nuts for a crunchy addition.
Stir it. For a delicious tzatziki sauce, blend together 1 whole diced peeled cucumber, 2-3
tablespoons lemon juice, 1 tablespoon extra virgin olive oil, 1 garlic clove, 1 tablespoon
dill, and a pinch of salt and black pepper. Stir mixture into 3 cups of plain Greek
yogurt. Serve as a sauce or a dip.
Sub it. Substitute plain yogurt in recipes calling for sour cream, mayonnaise, or cream cheese.