yogurt

  • Greek Tzatziki

    2 containers (8 ounces) of plain, lowfat yogurt
    2 cucumbers, peeled, seeded, and diced
    2 tablespoons olive oil
    ½ lemon, juiced
    Salt and pepper to taste
    1 tablespoon chopped fresh dill
    3 cloves garlic, peeled

     

    In a food processor or blender, combine yogurt, cucumber, olive oil, lemon juice, salt, pepper, dill, and garlic. Process until well combined. Transfer to a separate dish, cover, and refrigerate for at least one hour to allow the flavors to blend.

  • Turkey Meatballs with Mint-Yogurt Sauce

    Meatballs:
    11/2 pounds ground turkey
    1/2 cup breadcrumbs
    1/4 cup olive oil
    2 teaspoons garlic, minced
    1 small onion, finely diced
    1 green onion, finely chopped
    11/2 teaspoon ground cumin
    1/4 cup heavy cream
    2 large eggs

     

    Add two tablespoons oil to a medium saucepan over medium heat. Cook onions, and green onions until soft, set aside and let cool. In a large bowl, add turkey, cooled onions, garlic, cumin, breadcrumbs, cream, eggs, 3 tablespoons mint, salt, and pepper. Combine well, but to not over mix. Using a small scoop (approximately 1 ounce) place meatball mixture onto a sheet pan lined with parchment paper. Make sure there is space between each meatball. Refrigerate. These can be made up to one day in advance.

    To make the sauce: In a small bowl add yogurt, remaining mint, lemon zest, lemon juice, salt, and pepper to taste. Preheat oven to 400 degrees, brush meatballs with olive oil, and bake until golden brown and cooked through, about 10 to 12 minutes. Serve immediately with mint-yogurt sauce. Contributed by Jeff Osaka, chef of Twelve Restaurant in Denver, Colorado

  • Quinoa Croquettes With Cilantro Yogurt Sauce

    Ingredients:
     

    Cilantro Yogurt Sauce
    1 large bunch cilantro, stemmed
    1/4 cup low-sodium soy sauce
    1/4 cup ume plum vinegar
    1 small white onion, quartered
    2 cups plain yogurt
    1/3 cup olive oil

    Quinoa Croquettes
    1 cup quinoa, washed thoroughly
    1 medium carrot, peeled and coarsely grated
    1 small zucchini, coarsely grated
    1 scallion, finely chopped
    1 teaspoon garlic powder
    1 teaspoon salt
    6 sprigs parsley, minced
    1 large egg
    1/4 cup all-purpose flour
    Grapeseed oil

    Directions:
    1. Pulse cilantro, soy sauce, vinegar, and onion in a blender or food processor until smooth. Stop the motor and add yogurt and olive oil. Blend until creamy. Transfer to a lidded container, and refrigerate for at leat 1 hour. Recipe makes double the amount of sauce per serving.

    2. Combine quinoa with 2 cups water in a small pot and bring to a boil. Lower hear, cover, and simmer for 15 minutes, until water is completely absorbed. Remove from heat and transfer to a medium bowl to cool.

    3. When cool, add carrot, zucchini, scallion, garlic powder, salt, pasley, egg, and flour. Mix well. Using your hands, form a mixture into patties about 1/2-inch thick and 2 inches in diameter.

    4. Heat oil in a large skillet over medium heat. Working in batches, law 5 to 6 quinoa cakes in the pan, and cook for about 3 to 4 minutes. When golden, turn over and cook until the second side is golden. (Chick by lifing up a side with a spatula.) Add additional oil as needed, and remove any brown bits that accumulate in the pan.

    5. Remove cakes from pan and place on a plate lined with a clean, recucled brown paper bag. Serve hot, drizzled with Cilantro Yogurt Sauce.

    Nutritional analysis: 258 calories; 11 g fat; 2 g saturated fat; 38 mg cholesterol; 10 g proetin; 30 g carbohydrates; 3 g fiber; 1,483 sodium

  • Pineapple-Date Ambrosia

    Serves 6 to 8

    1 cup Greek or regular plain, unsweetened yogurt
    4 to 6 tablespoons agave nectar (depending upon desired sweetness)
    4 cups diced fresh, ripe pineapple
    1 heaping cup chopped dates
    1 cup coconut flakes
    1/2 cup minced fresh mint leaves



     

    1. Mix the yogurt and agave together in a dish.

    2. Toss all remaining ingredients in a large bowl and gently blend in the yogurt. Let sit 10 minutes before serving to allow flavors to develop.

    Nutrition info per serving (based on 6 servings): 228.1 calories; 6.4 g fat; 4.9 g saturated fat; 5.3 mg cholesterol; 3.1 g protein; 44.3 g carbohydrates; 5.1 g fiber; 24.2 mg sodium

  • Pineapple-Date Ambrosia

    1 cup Greek or regular plain, unsweetened yogurt
    4 to 6 tablespoons agave nectar (depending upon desired sweetness)
    4 cups diced fresh, ripe pineapple
    1 heaping cup chopped dates
    1 cup coconut flakes
    1/2 cup minced fresh mint leaves

    1. Mix the yogurt and agave together in a dish.

    2. Toss all remaining ingredients in a large bowl and gently blend in the yogurt. Let sit 10 minutes before serving to allow flavors to develop.

    Nutrition info per serving (based on 6 servings): 228.1 calories; 6.4 g fat; 4.9 g saturated fat; 5.3 mg cholesterol; 3.1 g protein; 44.3 g carbohydrates; 5.1 g fiber; 24.2 mg sodium

  • Basic Homemade Yogurt

    4 cups (1 quart) milk (skim, 1 percent,  2 percent, or whole)
    1/2 cup powdered milk (optional, for thicker yogurt)
    1/2 cup plain, live culture yogurt

    1. Heat milk and powdered milk (optional) over medium heat in a small saucepan to 180 degrees (use a candy thermometer), stirring frequently. Remove from heat, and let cool to 110 degrees (about an hour).

    2. Gently stir yogurt culture into milk, and pour mixture into a clean glass jar. Cover.

    3. Choose your incubation method:
    • Use a commercial yogurt maker (such as the Salton 1-quart yogurt maker).
    • Place jars in a hot water bath in the oven on its lowest setting (temperature should not exceed 110 degrees).
    • Pour hot water into a cooler, and incubate the jars in there, changing the water every few hours if necessary.

    4. Incubate yogurt at 110 degrees for four to 10 hours or until set. The longer you incubate, the more tart the yogurt will taste. The mixture needs to stay close to 110 degrees for the bacteria to do their job. Lower temperatures deactivate the cultures, and higher temperatures will kill them.

    5. Stir in sweetener, honey, or fruit as desired. Refrigerate up to two weeks.
    Quick tip: Homemade yogurt tends to be thinner than store-bought, but adding powdered milk to the mix will thicken it. Make sure the plain yogurt you buy to inoculate your homemade yogurt says “live and active cultures” on the label.

    Nutrition info per serving (using 1 percent milk and whole-milk yogurt): 121.2 calories; 3.4 g fat; 2.2 g saturated fat; 16.2 mg cholesterol; 9.3 g protein; 13.6 g carbohydrates; 0 g fiber; 121 mg sodium

  • Grilled Slmon with Yogurt Garlic Dill Sauce

    For The Salmon
    1 pound salmon, about 1 inch thick, cut into four filets
    1/2 teaspoon salt
    1/2 teaspoon pepper

    For The Yogurt Garlic Dill Sauce
    1 cup plain yogurt (see recipe above)
    2 tablespoons chopped fresh dill
    1 clove garlic, minced
    1 teaspoon lemon juice

    1. Spray grill with cooking spray, and heat to medium-high. Sprinkle salmon filets with salt and pepper, and grill four minutes a side (skin side up first) or until done.

    2. Separate fish from skin by sliding a spatula between them; transfer filets to a plate. Serve with yogurt garlic dill sauce.

    3. To make yogurt garlic dill sauce, combine all ingredients. Refrigerate until ready to use.

    Nutrition info per serving (4): 249.3 calories; 9.5 g fat; 2.4 g saturated fat; 68.3 mg cholesterol; 34.3 g protein; 4.8 g carbohydrates; 0.1 g fiber; 394.1 mg sodium

  • Basic Homemade Yogurt

    4 cups (1 quart) milk (skim, 1 percent,  2 percent, or whole)
    1/2 cup powdered milk (optional, for thicker yogurt)
    1/2 cup plain, live culture yogurt

    1. Heat milk and powdered milk (optional) over medium heat in a small saucepan to 180 degrees (use a candy thermometer), stirring frequently. Remove from heat, and let cool to 110 degrees (about an hour).

    2. Gently stir yogurt culture into milk, and pour mixture into a clean glass jar. Cover.

    3. Choose your incubation method:
    • Use a commercial yogurt maker (such as the Salton 1-quart yogurt maker).
    • Place jars in a hot water bath in the oven on its lowest setting (temperature should not exceed 110 degrees).
    • Pour hot water into a cooler, and incubate the jars in there, changing the water every few hours if necessary.

    4. Incubate yogurt at 110 degrees for four to 10 hours or until set. The longer you incubate, the more tart the yogurt will taste. The mixture needs to stay close to 110 degrees for the bacteria to do their job. Lower temperatures deactivate the cultures, and higher temperatures will kill them.

    5. Stir in sweetener, honey, or fruit as desired. Refrigerate up to two weeks.
    Quick tip: Homemade yogurt tends to be thinner than store-bought, but adding powdered milk to the mix will thicken it. Make sure the plain yogurt you buy to inoculate your homemade yogurt says “live and active cultures” on the label.

    Nutrition info per serving (using 1 percent milk and whole-milk yogurt): 121.2 calories; 3.4 g fat; 2.2 g saturated fat; 16.2 mg cholesterol; 9.3 g protein; 13.6 g carbohydrates; 0 g fiber; 121 mg sodium

  • Mixed Berry Sorbet

    [title]
    Cool off with this delicious summer treat

    Makes 1 quart

    6 cups fresh or frozen and thawed berries
    1/8 cup lemon juice
    1/2 cup soy milk
    1/3 to 1/2 cup honey
    1/4 teaspoon salt
    Low-fat Greek vanilla yogurt (optional)

     

     

    1. In a food processor, combine berries, lemon juice, soymilk, honey and salt; puree until smooth. Cover and refrigerate until chilled.
    2. Transfer to an ice cream maker and process according to directions. Serve immediately as is, or blend 1/4 cup yogurt into each 1-cup serving of sorbet for a creamier flavor and texture.

    Nutrition info per serving: 211 calories; 1.5 g fat; 0.1 g saturated fat; 0 mg cholesterol; 2.8 g protein; 51.8 g carbohydrates; 9.1 g fiber; 166.4 mg sodium

  • Mixed Berry Sorbet

    6 cups fresh or frozen and thawed berries
    1/8 cup lemon juice
    1/2 cup soy milk
    1/3 to 1/2 cup honey
    1/4 teaspoon salt
    Low-fat Greek vanilla yogurt (optional)

    1. In a food processor, combine berries, lemon juice, soymilk, honey and salt; puree until smooth. Cover and refrigerate until chilled.
    2. Transfer to an ice cream maker and process according to directions. Serve immediately as is, or blend 1/4 cup yogurt into each 1-cup serving of sorbet for a creamier flavor and texture.

    Nutrition info per serving: 211 calories; 1.5 g fat; 0.1 g saturated fat; 0 mg cholesterol; 2.8 g protein; 51.8 g carbohydrates; 9.1 g fiber; 166.4 mg sodium