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Cooking with Yogurt: Benefits and How-To

Smooth and creamy, yogurt is a great addition to your diet.

What is it?

Yogurt is a dairy product produced by bacterial fermentation of milk. The bacteria used to make yogurt are called cultures. Fermentation of sugars in the milk give yogurt its thick texture. Cow’s milk yogurt is the most common variety, but yogurt can be made from milk from goats or camels as well. Plant-based milk yogurts such as cashew, oat and almond yogurt are also widely available now.

What are its potential health benefits?

Yogurt containing live bacteria, or probiotics, has been shown to be beneficial to gut health and reducing symptoms of gastrointestinal conditions like IBS (1,2). Some probiotic strains may support the immune system as well (3). Yogurt is high in vitamins and minerals including calcium, which is beneficial for bone health. It’s also high in protein, which can increase satiety, helping us maintain a healthy weight.

How do you cook with it?

Yogurt makes a quick, nutritious snack or an easy breakfast parfait paired with fruit and nuts. Choose a low added-sugar Greek yogurt for a higher protein snack. This variety has been strained, which makes it lower in carbohydrates and higher in protein than regular yogurt. Yogurt can also be used for making lighter versions of salad dressings, dips and sauces that typically use mayonnaise or sour cream such as ranch dressings or dips. My favorite way to use yogurt is a traditional Greek favorite, tzatziki sauce, for dipping vegetables.

A few tips and tricks:

- Swap yogurt for mayonnaise in salads and dressings.

- Use yogurt in place of sour cream in dips and as a dollop on top of chili

- Try yogurt as a marinade for meat or fish. Mix some plain yogurt, a drizzle of olive oil, and some salt and pepper. Or jazz up with ingredients like lemon juice, Dijon mustard, chopped garlic and spices.