Say Yes To Yogurt
Yogurt, that tart pudding with
the foreign sounding name, has
become synonymous with a
healthy lifestyle in the last several
years. Quick and easy to eat, low
fat yogurt should be a frequent
part of your cholesterol lowering
meals and snacks.
Yogurt is made when special
bacteria are added to milk. The re
sult is a smooth, pudding-like tex
ture with a tangy taste. Heart
healthy yogurts made with low-fat
or skim milk are perfect for
choleSterol-lowering diets since
they provide little or no fat and on
ly a small amount of cholesterol.
In addition, yogurt contains the
same amount of protein and B-
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vitamins as milk, and also con
tains more calcium.
Yogurt is delicious by itself, but
it can also be very useful in cook
ing. Yogurt can be seasoned with
herbs or sweetened with honey. It
can be thickened for a sauce or
thinned for a creamy drink. And it
is the perfect low-fat substitute for
sour cream, milk, or heavy cream.
Read on for cooking tips and sug
gestions that will help make yog
urt a staple in your heart-healthy
meals.
Yogurt Cooking Tips
* To measure yogurt, spoon in
to a measuring cup and level off
with a straight-edged spatula.
* Gently stir or fold yogurt into
other ingredients to maintain its
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delicate gel structure.
* Stir yogurt before using to
mix the liquid that may have se
parated.
* Keep heat low when cooking
with yogurt since high tempera
tures can cause separation, eva
poration, and curdling. Flavor and
nutrition, however, are not affect
ed by heat
* To keep yogurt from separat
ing, blend a small amount with
one tablespoon of cornstarch. Stir
the mixture into the remaining cup
of yogurt and use in recipes ac ; „
cording to directions.
* To use as a base for soups,
casseroles, or sauces, add two ta
blespoons of all-purpose flour to
each cup of yogurt.
* To make yogurt thicker, drain
for at least two hours.
* To make yogurt cheese, line a
strainer with two layers of cheese
cloth or a coffee filter. Spoon
plain yogurt into the strainer.
Place a bowl underneath to catch
the liquid that separates out, and
refrigerate for 24 hours. One quart
of yogurt makes 2 cups of yogurt
cheese. One cup of yogurt cheese
has about 200 calories. Season
yogurt cheese with herbs and spic
es and use as a dip or spread on
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crackers. Or, substitute for cot
tage, ricotta, or cream cheese in
recipes.
Yogurt Quick Ideas
* Blend plain low-fat or non-fat
yogurt with fresh or canned fruit
for a refreshing dessert or snack.
* Add lemon or vanilla yogurt
to fruit dishes, salad dressings,
and desserts for a cooling flavor.
* Mix fruited yogurt with fresh
fruit and blend with crushed ice
for a tropical experience.
* Marinate meat or poultry in
yogurt before grilling for a moist
dish with a tang.
* Mix two tablespoons of salsa
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Lancaster Farming, Saturday, February 6, 1993-817
with one cup of yogurt to make a
spicy dip.
• Creamy, frozen yogurt is a
great substitute for high-fat ice
cream. It is lower in fat, compared
to an otherwise “sinful” dessert.
While you might be tempted to
eat gallons of fat-free frozen yo
gurt to satisfy your sweet tooth,
remember that frozen yogurt, for
the most part, is sugar. The ma
jority of frozen yogurts do not
contain the beneficial bacteria or
the abundance of nutrients found
in regular yogurt. So enjoy fat-free
frozen yogurt in small amounts as
a substitute for high-fat desserts.
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A
WQBESSQE
IMPORTANCE
IQ <
FARMERS
How To Keep The
Farm In The Family
The Workshop is being held at:
St. Anne’s Parish Hall
Duke & Liberty Streets,
Lane., Pa.
FEBRUARY 9. 1993
7 PM to 9 PM
The Workshop Will Be Conducted By:
Cynthia Boyer Blakeslee
Attorney At Law
Mrs. Blakeslee served three terms as chairperson
of the Agriculture Law Committee, and has been
a member of the Agricultural Issues Forum since
1989. Mrs. Blakeslee is also a member of the
Lancaster County Estate Planning Council.
The Workshop Is Being Sponsored By
Metropolitan Financial Services
Since seating will be limited
please call:
717-560-0371 to reserve seating
T- IT,