Avamum

Home, Food, Family

Yogurt

Ambrosia Salad Recipe

Ambrosia salad is one of the easiest and most delicious recipes you can make and take to a potluck or summer get-together.  Also known by several other names, including 5 Cup Salad and Ambrosia Fruit Salad, this delicious and moist side dish uses as little as five ingredients, and doesn’t require any cooking or baking! Perfect for non-foodie types who need a fast and easy dish to take to an event.

While there are many variations, the easiest Ambrosia Salad Recipe is included below.  This has been a family favorite of ours for over twenty years, and is a staple of our family get-togethers. It tastes best if made the night before and chilled. In the summer I make it with multi-coloured mini marshmallows and plain or peach yogurt instead of sour cream.  We serve it at barbecues and put it out as part of the main course, though it is more of a dessert item.

It is easy enough for a child or teenager to make – just remind them to drain off the juice from the cans of fruit (we learned that one the hard way.) This versatile coconut and fruit salad can be enjoyed all year round and ambrosia salad ingredients leave lots of room for substitutions.

Presented in a crystal glass bowl and garnished with red maraschino cherries, it becomes a festive Thanksgiving or Christmas dessert. It is easy to double or triple – and make lots, as everyone loves it.  Hope you enjoy it as much as we do!

Ambrosia Salad

1 cup light sour cream OR yogurt

1 cup mini marshmallows (plain or multi-colored)

1 250 gram bag of shredded unsweetened or sweetened organic coconut

1 can of mandarin oranges

1 can of diced pineapple

maraschino cherries to garnish.

Mix the yogurt and mini marshmallows together in a large mixing bowl.  Add the mandarin oranges and diced pineapple slowly, stirring them in well.  Don’t be alarmed if the mandarin oranges start to break up a little; the flecks of orange against the creaminess of the sour cream or yogurt looks very pretty. Fold in the shredded coconut, and combine gently. Pour into a large crystal serving bowl, or individual glass dishes.  Chill  in the refrigerator for at least 24 hours.  Just prior to serving, garnish with maraschino cherries.  Refrigerate unused portions immediately and use within three days.

Best Yogurt Fruit Dip Recipes

Yogurt fruit dip or dressings makes a light end to a heavier meal, and is perfect for hot weather entertaining.

The first recipe uses oranges poached in a spicy liquid combined with fresh berries and yogurt for a delicious fruit salad recipe that is suitable for late summer or autumn meals.

The second recipe focuses on a flavored yogurt sauce to add a zesty flavor to fresh pineapple and grapes.  Adapt yogurt fruit dip recipes to your family’s tastes.  If you like lemon use it instead of lime, if you prefer honey to brown sugar as a sweetener, by all means add it to your non-fat plain yogurt.  Creamy yogurt styles such as Greek yogurt make excellent toppings for fresh fruit and granola, and can easily take the place of higher-fat traditional fruit cobblers.

Orange Berry Salad Yogurt Fruit Dip

2 cups freshly squeezed orange juice

1 cup white wine OR water

1/4 cup granulated sugar

2 tbsp grated fresh ginger

2 whole cloves

1 2 inch stick of cinnamon

2 oranges, pelled, seeded, and sectioned

2 cups sliced fresh strawberries

roasted pumpkin seeds

Yogurt Fruit Dip Recipe:

1/2 cup nonfat plain yogurt

2 tbsp firmly packed brown sugar

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

How to Make Yogurt Fruit Dip:

Use a large saucepan to combine orange juice, wine, granulated sugar, ginger, cloves, and the cinnamon stick over high heat.  Bring the mixture to a boil, then reduce heat to low, simmering until it has thickened a little.  This will take about five minutes.  Stir occasionally.  Add the orange sections and continue simmering for about five minutes.  Remove the saucepan from heat and let the pan stand until it has cooled.

For yogurt fruit dip: use a small bowl to combine the yogurt, brown sugar, cinnamon and nutmeg.  Mix well and set aside.

Once the oranges have cooled, use a slotted spoon to remove the sections from the liquid.  Divide the orange sections between four bowls, and top with sliced fresh strawberries.  Drizzle yogurt fruit dip over the fruit and toss gently to coat.  Add roasted pumpkin seeds and serve.

 Pineapple Grape Salad with Kiwi Lime Yogurt Dip or Dressing

1 cup nonfat plain yogurt

2 tbsp organic honey

1 tsp freshly squeezed lime juice

1 large kiwi, peeled and halved

1 fresh pineapple

1 lb seedless green grapes

pistachio nuts

Use a blender or food processor to mix the honey, lime juice, and one half of the kiwi fruit.  Pulse until the mixture is smooth and free of lumps.  Scrape the yogurt sauce out of the blender container into a small bowl, cover and chill in the fridge for at least 30 minutes.  To prepare the pineapple, use a sharp knife to remove the pineapple skin and eyes.  Cut the pineapple in half length-wise and cut out the core from each half.  Slice both halves into 1/2 inch thick pieces.  Wash the grapes and slice them in half.  Using a large serving platter, spoon half the yogurt sauce onto the platter.  Arrange the pineapple chunks and green grapes over the yogurt sauce.  Slice the remaining kiwi fruit into thin slices, and use as a garnish.  Sprinkle pistachio nuts over everything. Serve immediately.

Fresh Strawberry Honey Tart with Yogurt Pastry

One of my favorite things about June and July is that fresh strawberries are in season, and they are absolutely delicious.  High in vitamin C, strawberries are naturally sweet and also contain potassium and iron as well.  We usually have a carton or two of fresh strawberries in our fridge for snacks and for breakfast smoothies and cereal, but I have to buy extra to make this Strawberry Honey Tart Recipe.  I can keep the calories to a minimum by using vegetable oil and non fat plain yogurt to make the pastry, and I avoid sugar by using honey instead.  The yogurt gives the pastry a tangy taste that pairs very well with the strawberries.  You can serve this tart plain or with a dollop of frozen vanilla yogurt. If you are serving this as a dessert for an elegant dinner, add 1 tsp of almond extract to the yogurt pastry, and garnish with fresh mint and slivered toasted almonds.

 

Ingredients:

1/3 cup honey

3 tbsps cornstarch

2 cups fresh strawberries, hulled

18 fresh strawberries, halved

1/2 cup water

2 tbsp fresh lemon juice

Icing or confectioners sugar

Ingredients for Yogurt Pastry:

1 cup all purpose flour

2 tbsp granulated sugar

1/2 tsp salt

1/4 cup vegetable oil

3 tbsp plain non fat yogurt

Method:

Begin by making your pastry.  Use a large bowl to combine the flour, sugar and salt.  Make a well in the middle of the ingredients, and pour in your oil and yogurt.  Stir until the dough forms a stiff ball.  Use the palm of your hand to flatten the ball a little, wrap it up in plastic wrap and chill in the refrigerator for half an hour.

Set your oven to 400 degrees Fahrenheit.  Use low fat cooking spray to spray a 9 inch tart pan.  Use a floured rolling pin to roll the chilled dough into an 11 inch circle, and place into your tart pan.  Pierce the pastry in four or five places with a fork.  Bake the tart shell for about 12 minutes – it should turn a golden color.  Cool on a wire cooling rack.

Use a small saucepan to measure in the honey and cornstarch. Turn heat to low.  Mix well, add  the 2 cups of fresh strawberries and mash them with a potato masher.  Add water and lemon juice and turn heat up to medium.  Simmer gently and stir constantly.  Keep simmering until the strawberry honey mixture has thickened,  then cool it completely.

Spread the cooled strawberry mixture into the cooled crust.  Arrange the halved berries over the filling.  Sprinkle with powdered sugar.

This recipe makes 8 servings with 204 calories each.  There are 34 carbs per serving, 2 grams of protein, 142 mgs of sodium, 7 grams of fat and 0 mgs of cholesterol.

Chicken Caesar Salad

Caesar salad is one of the first green salads I was able to get my kids to eat.  As toddlers, pre-schoolers and elementary-school children they would have nothing to do with anything leafy and green. I would place a couple of spoons of salad on their plates from time to time to see if they were interested – they weren’t.   Around the time that each of them turned twelve, I noticed that they would eat the Caesar Salad I served with spaghetti.  Lo and behold, a new family recipe was in the making!  Caesar salad dressing recipes can be high in fat, so I began experimenting with non-fat yogurt until I found the right proportions. This dressing keeps well in the fridge for about 3 to 4 days; store it in a glass container as a plastic one will take on the garlic and anchovy scent.  As I mentioned in my post on Chicken and Pasta, our family eats chicken every week so we usually buy and cook it in bulk, resulting in cooked chicken for recipes later in the week.  Adding the shredded chicken makes this a hearty salad, suitable for a lunch or light summer dinner.  I have included anchovies in the ingredient list; omit them if you must, but they do add great flavor to the dressing.  Add a whole grain roll and serve fruit and yogurt for dessert for a well rounded and delicious meal.

Ingredients:

1 large head of romaine lettuce

1 3/4 cups cooked or grilled chicken breast

Yogurt Caesar Salad Dressing Ingredients:

*1/2 cup milk less 2 tbsp

1/2 cup non fat plain yogurt

1/3 cup low fat Parmesan cheese

1/4 plus 2 tbsp freshly squeezed lemon juice

3 tsps garlic in oil or garlic cloves, chopped

3 anchovy fillets, minced finely (optional)

1 tsp Dijon mustard

1 tsp Worcestershire sauce

1 pinch chili powder

croutons

Method:

Wash and dry romaine lettuce thoroughly.   Tear into bite sized pieces and place in a large bowl.  Combine milk, yogurt, Parmesan cheese, lemon juice, garlic, anchovies, mustard, Worcestershire sauce and chili powder.  Blend or process until the dressing is smooth.  Once the romaine lettuce is completely dry, add 1 cup of the dressing to the lettuce and toss.  Use a separate medium sized bowl and combine chicken with the remaining dressing.  Mix well.  Divide lettuce among 6 dinner sized plates and spoon chicken Caesar mixture onto the lettuce leaves.  Garnish with croutons and serve immediately.

Chicken Caesar Pasta Salad: Omit croutons.  Add 2 cups cooked and cooled short pasta such as penne or rotini to chicken and mix well. Serve on lettuce.

This recipe serves 6 with 107 calories per serving.  There are 6 carbs, 14 grams of protein, 187 mgs of sodium, 3 grams of fat and 30 mgs of cholesterol in each serving.

 

 

Seven Layer Salad

When I was a little girl, my mother would make a Seven Layer Salad for special family dinners.  This salad is different from others in that it is best served in a clear glass bowl instead of the traditional wooden salad bowl – part of the appeal of this recipe is how pretty it looks when you can see all seven layers at once.

This seven layer salad recipe makes a good brunch dish with a couple of substitutions; instead of frozen peas use small frozen broccoli florets, and instead of (or in addition to) the green pepper, use 3/4 cup of chopped ham with the chopped green onions and black olives.

Mexican Seven Layer Salad

If you are looking for a Mexican Seven Layer Salad simply use 1/2 can of black beans (drained and rinsed) instead of the eggs,  corn instead of the peas, 1 cup of crumbled tortilla chips instead of the bacon, and 1 tsp dried chili powder instead of the dill.  A Christmas Seven Layer Salad is easily created by using 1/2 green pepper and 1/2 a red pepper (instead of one whole green pepper).  This make ahead layer salad tastes best when it is made the day before serving, and refrigerated for at least 24 hours.

There are many, many versions of layered salads, but this is a good starter recipe and the light yogurt salad dressing is easily adaptable to whatever vegetables, beans or other proteins you add.  As you can see, it is easy to start mix and matching various ingredients to make your own version of this layer salad; with a little practice you will soon have your very own family favorite!

Ingredients:

1/2 small head of iceberg lettuce

1/2 small head of romaine lettuce

6 hard-boiled eggs, sliced

350 gram (12 ounce) bag of small frozen peas

1 green pepper, diced

7 green onions or 10 chives, chopped

1/2 cup sliced black olives

13 slices crisp fried bacon, crumbled

1/2 cup low-fat mayonnaise

1/2 cup non fat yogurt

1 cup low-fat sour cream

1/2 tsp freshly ground black pepper

1 tsp dill OR 1 tbsp fresh cilantro

1 tbsp granulated sugar

1 1/2 cup low-fat shredded Cheddar cheese

8 grape tomatoes, halved

Method:

Wash and dry lettuce leaves.  Chop into small pieces, and layer in the bottom of a large glass or crystal serving bowl OR a 9 x 13 glass Pyrex lasagna dish.  Layer sliced hard-boiled eggs over the lettuce, then the peas over the eggs.  Combine the chopped green pepper, onions and black olives in a small bowl, then spoon carefully over the layer of peas.  Use 9 of your 13 pieces of bacon to make the next layer.  Use a small bowl to combine the mayonnaise, yogurt, sour cream, pepper, dill and sugar.  Mix well.  Carefully spread over the salad and make sure you completely cover the salad.  Combine remaining bacon with shredded Cheddar cheese and sprinkle over the mayonnaise layer.  Cover with Saran wrap and chill in the refrigerator for at least 24 hours.  Just prior to serving, garnish with grape tomatoes. This recipe makes 10 servings.

Strawberry and Yogurt Filled Pastry Desserts

Summertime is the perfect season to enjoy fresh fruit as part of a healthy dessert.  If you are entertaining or having a special dinner, try this easy and elegant dessert that uses sliced strawberries and creamy yogurt and pudding to lighten up the end of a hearty meal.  Strawberries are naturally sweet and an excellent source of vitamin C.  By using vanilla no-fat or low-fat yogurt to replace part of the whipping cream traditionally used in such recipes you can cut the fat content without sacrificing creaminess.

Ingredients:

1 sheet of frozen phyllo or puff pastry

1 package low-fat instant vanilla pudding

1 cup 1% milk

1 cup vanilla yogurt

2 pints fresh strawberries

3 tablespoons icing sugar

Method:

Take one sheet of frozen puff pastry from the package and thaw it on a plate. This takes about half an hour.  Do not unfold it.

Preheat oven to 400 degrees Fahrenheit.  On a wooden or glass (sterilize it first) cutting board or block, unfold the pastry carefully. Cut it into four strips of equal width of about 2 and 1/4 inches wide.  Use a pizza cutter sprayed with cooking spray for a sharp cut.  Cut each strip crosswise into 3 pieces.  Bake on an ungreased baking sheet for about 12 to 15 minutes, or until the pastry is puffed up and golden in color.  Remove the baking sheet from the oven, and place the sheet on a wire rack to cool.

While your pastry is cooling, use a medium mixing bowl to prepare your vanilla pudding according to the directions on the package.  ***Use one cup of 1 percent milk and 1 cup of vanilla yogurt in place of whatever liquid is called for.

Use a sharp serrated knife and halve the pastries horizontally as you would cut a hamburger bun or a dinner roll.  Wash and slice the strawberries. On 12 plates, place the bottom halves of the pastries.  Spoon 3 tablespoons of pudding onto the bottom halves, and then spoon the sliced strawberries over the pudding yogurt mixture.  Cover with the pastry tops and sift icing sugar over the whole dessert.  Garnish with a sprig of mint and serve immediately.  This recipe makes 12 servings, but you can refrigerate the puff pastry once it has been baked for about three days in an airtight container.

Pasta Salad Recipe with Yogurt Dressing

Pasta salads are excellent take-along dishes that can be prepared ahead of time.  Popular in all seasons, pasta salads are a healthy, filling, and delicious addition to a potluck or buffet-style meal.  By choosing whole grain pasta, and adding lots of crisp vegetables you can add fiber and vitamins A, B, and C.  Mayonnaise has traditionally been used as a creamy dressing for pasta salad recipes, but it can be high in fat and cholesterol.  By using a low-fat homemade yogurt for most of the mayonnaise you can cut your fat content in half. Yogurt dressings are also a much better source of calcium than mayonnaise.  Pasta salads are quick to prepare – plan on spending about half an hour to prepare this creamy Pasta Salad with Yogurt Dressing.

Ingredients:

1 pound of whole wheat rotini (corkscrew) pasta

2 1/4 cups thinly sliced carrots

2 cups small broccoli florets

2 cups red, yellow, orange, or green bell peppers, thinly sliced

1 1/2 cups thinly sliced celery

1 cup finely chopped red onion

Ingredients for Yogurt Dressing:

1 cup plain yogurt

1/2 cup low-fat mayonnaise

1/4 cup chopped fresh parsley OR basil

2 tbsp freshly squeezed lemon juice

2 tsp dried dill

1/4 tsp curry powder (optional)

 

Cook pasta in a large pot of boiling water but DO NOT use salt.  After about 7 minutes, when the pasta is still firm, add carrots and broccoli to the pasta pot.  Let it cook for another 3 minutes, then drain the pot.  Rinse under cold water to stop the cooking immediately, and drain all the water out again.

In a large mixing bowl, measure in the peppers, sliced celery and onion.  Add the pasta mixture and toss gently.

In a separate medium bowl, whisk together the yogurt, mayonnaise, parsley, lemon juice and dill.  Pour half of the dressing over the pasta mixture and toss well.  Cover the salad and chill in the refrigerator for at least 1 hour.  Pour the remaining salad dressing into a glass container and store it separately in the fridge.  Serve the salad with the dressing on the side.  Garnish with freshly ground pepper and freshly grated parmesan or assagio cheese if desired.

To make this a hearty pasta salad recipe, add thinly sliced grilled or cooked chicken.  Serve with whole grain bread and serve fresh fruit and frozen yogurt for dessert.

This recipe makes 6 servings.  There are 415 calories per serving, with 73 grams of carbs, 15 grams of protein 188 mgs of sodium, and 8 grams of fat.

Yogurt Vegetable Dip

Here are three easy and low-fat vegetable yogurt dip recipes.  Dips are a great way to make raw vegetables more attractive to kids and unwilling adults who are used to snacking on chips or other high sodium and high fat snacks.  Yogurt gives a tangy flavor while adding a boost of calcium to your diet and keeping the fat low too.  Prepare these dips the night before you will need them and chill in the refrigerator overnight; this gives the flavors a chance to mellow and blend together.  Use baby carrots, celery sticks, snow peas, red, green and yellow peppers, broccoli, cherry tomatoes and cucumber spears for your vegetable tray.

Lemon Pesto Yogurt Vegetable Dip

1 cup packed fresh basil leaves

1 teaspoon crushed garlic in oil

1 tbsp extra virgin olive oil

4 tsp freshly squeezed lemon juice

1 tsp finely grated lemon rind

3/4 cup organic plain yogurt

fresh cilantro leaves

Use a food processor or blender to combine all ingredients EXCEPT the yogurt.  When everything has been blended well, spoon the pesto out of the blender or food processor into a medium bowl.  Add the yogurt and mix together.  Cover and chill in the fridge.  Prior to serving chop cilantro leaves and add to the top.  This dip can also be served as a spread with Triscuits, Melba toasts, or toasted pita chips.

 

Yogurt Vegetable Dip with Herbs

1/2 cup plain yogurt

1 cup low fat cottage cheese

1 green onion or chives, chopped

1/2 tsp garlic powder

1/2 tsp celery seed

1/4 tsp dry mustard

1/4 tsp Worcestershire sauce

pinch of freshly ground pepper

Tabasco sauce

 

Use a food processor or a blender to cream the cottage cheese and yogurt together until there are no lumps left.  Stir in onions or chives and the seasonings.  Cover and leave in the fridge overnight.  Dry mustard is an excellent ingredient to dips as it adds flavor without fat.  For a different flavor replace the mustard with curry powder.

 

Spinach Dip with Yogurt

1 package (300 grams) frozen chopped spinach

1/2 cup chopped water chestnuts

1/4 cup finely chopped onion

1/4 cup chopped red pepper

1 heaping tablespoon crushed garlic in oil

1 cup low fat plain yogurt

1 cup low fat cottage cheese

2 tbsp fresh basil OR 2 tsp dried basil

1/4 tsp dry mustard

1/4 tsp garlic powder

freshly ground black pepper

A round loaf of rye or pumpernickel bread

 

Thaw and drain the frozen spinach.  Use a large mixing bowl to mix the spinach, water chestnuts, onion, red pepper and garlic.  Blend in the yogurt and cottage, then add the seasonings.  Chill over night or for at least four hours.

Use a large round serving platter to arrange the bread bowl, dip, bread cubes and vegetables.  Prior to serving, cut out a round whole in the top of the loaf of bread. Hollow out the centre of the bread, and cut it into cubes.  Fill the centre of the bread with dip and surround it with the bread cubes and vegetables.

 

 

 

Hawaiian Macaroni Salad

Here is a family-sized and kid-friendly salad recipe that incorporates pasta, fruit, and yogurt.  It tastes best when made the day before and refrigerated, but keep the salad dressing separate and toss it together just before serving.  As with many of my salad recipes, substitutions and variations abound – try different fruits to see what your family likes best. Just remember that you should have at least four full cups of fruit in total.

1 1/2 cups whole grain fusilli or other short pasta

1 14 ounce (398 ml) can of pineapple tidbits, drained

1 10 ounce (284 ml) can of mandarin orange segments, drained

1 cup of washed, halved and seeded red or green grapes

1/2 cup diced red apples (do NOT peel them)

1/2 cup low-fat Greek yogurt (thick, creamy yogurt is best)

1 tsp curry powder (optional)

2 tbsp frozen orange juice concentrate that has been thawed

1 banana, sliced

Cook pasta in a large pot of boiling salted water until it is al dente, or firm.  Drain and rinse under cold water to stop the cooking, and drain once again.  Place the cooked pasta in a large bowl.  Add the drained pineapple, oranges, grapes and apples.  In a separate small bowl, stir together the yogurt and orange juice concentrate.  If you are serving the salad within the next five hours, pour the dressing over the pasta mixture, toss gently and stir.  Add the banana as garnish just before serving.  This recipe makes 6 cups of salad.  If you don’t have Greek yogurt,you can make a thicker yogurt by simply placing 1 cup of regular yogurt in a paper-towel lined (or use a coffee filter)  strainer or sieve.  Place the sieve in a bowl, cover the whole thing in saran wrap and put it in the fridge overnight.  When you check it in the morning there should be liquid in the bowl, leaving thick yogurt (it will be a cottage-cheese like consistency)in the sieve.

This Hawaiian Macaroni Salad is a good recipe for a summer buffet or barbecue.  It goes well with cold grilled chicken, ham, or kabobs.

 

Simple Salad Dressing Recipes

Making salad dressings at home is an easy way to save money and eat healthier.  Here are some simple salad dressing recipes to get you started.  Using as few as four ingredients, you will learn how to make salad dressing in no time, and impress your friends and family at the next get-together.  Keep (or make) a few different flavored vinegars on hand as they can be used either on their own or with a few extra ingredients to add a unique flavor to something as simple as a mixed green salad.

Salad Dressing Recipes: Raspberry Basil Vinaigrette Recipe

1/2 cup water

2 tbsp raspberry vinegar*

1 small clove garlic, crushedsalad dressing recipes

1 tsp cornstarch

1 tsp extra virgin olive oil

1 tsp chopped fresh basil (or 1/2 tsp dried basil)

1/2 tsp poppy seeds

1/4 tsp grated lemon or orange zest

pinch of salt

Use a small saucepan to cook water, vinegar, garlic and cornstarch for about 2 minutes or until thickened.  Set aside to cool.  In a small bowl, combine oil, basil, poppy seeds, lemon zest and salt.  Add the vinegar mixture in, stir well, cover and chill in the refrigerator for one hour or longer. This recipe makes about 1/2 cup of dressing.

How to Make Raspberry Vinegar:

Add 1 cup of fresh or frozen raspberries to 2 cups white wine vinegar or rice vinegar.  Cover and let stand at room temperature for four days.  Strain off the raspberries and bottle in a pretty glass bottle.  This makes an excellent hostess gift during the summer as well.

Easy Salad Dressing Recipes: Yogurt with Grapefruit

1/4 cup low-fat plain yogurt

2 tbsp grapefruit juice

1 tsp sesame oil

1/4 tsp of salt

1/4 tsp freshly ground black pepper

Use a blender to combine yogurt, grapefruit juice, oil and seasonings.  Blend on low for about thirty seconds.  Serve immediately over mixed greens such as arugula, Belgian endive, Boston lettuce, mustard greens, or baby spinach.  Experiment by adding fresh herbs such as basil, oregano or parsley. This recipe makes about 1/3 cup of dressing.

 

Easy Salad Dressing Recipes: Blue Cheese Salad Dressing with Yogurt

Another super easy salad dressing recipe that can be whipped up in a few minutes.

1/2 cup low-fat plain yogurt

1 cup low-fat crumbled blue cheese

1 tbsp 2 percent milk

1 clov garlic, crushed

Use a blender or food processor to blend yogurt, blue cheese, milk and garlic.  Place in a glass bottle, cover and refrigerate immediately.  Use within 48 hours.  This dressing also makes an excellent yogurt dip for vegetables.  it makes 3/4 cup of dressing.

 

 

 

Lamb in Yogurt Sauce

Yogurt makes an excellent low-fat cream sauce.  This recipe uses various spices to make a mild, curry-like sauce.  When using  plain yogurt in your cooking, be sure to add it at the very end of the simmering process.  Do not let the yogurt sauce come to a boil, as it will then separate and curdle and your dish will be ruined.  Instead, just prior to serving – about seven to 10 minutes, fold in the yogurt gently and stir carefully to blend it in.  Ensure that the temperature is turned down, as you only want to heat the yogurt through, not boil it.  If you have a yogurt maker, save a little yogurt for your starter culture.  Homemade yogurt adds a tangy flavor to main dishes, and lamb, meatballs or chicken are all good partners for yogurt sauce.  In regions of the world where lamb is eaten regularly, it is shown to be an important source of Omega 3 vitamins, B vitamins and monosaturated fats (the good kind).  Choose lamb that is certified organic to ensure you are getting top-quality meat.

Ingredients:

1 1/2 lbs leg or shoulder of lamb

1/2 tsp coriander

1/4 tsp freshly ground pepper

1/4 tsp ground cloves

1/4 tsp ground cardamon

1/4 tsp ground cinnamon

2 tbsp blanched grated almonds

1 cup unsweetened plain organic yogurt

1 tsp salt

2 tbsp extra virgin olive oil

1/4 cup water

Method:

Cut lamb into bite sized pieces.  Heat the oil and brown the pieces of lamb in a medium saucepan.  Add the coriander, pepper, cloves, cardamon, cinnamon and water and simmer until all the liquid is absorbed.  Add more water if you are using a lamb shoulder.  Add the grated almonds and yogurt to the meat mixture and simmer for another 10 minutes.  Serve immediately.  This recipe makes 2-3 servings, and goes well with basmati rice or naan.  Add a salad of mixed greens with a light dressing and you will have a well-balanced meal.

Chicken With Yogurt Marinade

Similar to the Chicken Tandoori Recipe in an earlier post, this creamy chicken recipe serves 8 with just 3 grams of fat per serving.  Served with Lemon Rice Pilaf (made with brown rice and included below) and a mixed green salad it makes a well-balanced meal.

Ingredients:

1 1/4 cups low-fat organic or homemade yogurt

3 cloves of garlic, minced, or 3 teaspoons of diced garlic in oil

1 tbsp minced ginger root or 2 tsp ground ginger

1 tbsp freshly squeezed lemon juice

1 tbsp extra virgin olive oil

2 tsp paprika

1 tsp chili powder

1 tsp crumbled dried rosemary

1 tsp freshly ground black pepper

1/2 tsp turmeric

8 boneless skinless organic chicken breasts

Method:

Use a large glass pyrex dish to prepare the marinade.  Combine yogurt, garlic, ginger root, lemon juice, olive oil, paprika, chili powder, rosemary, pepper and turmeric and mix well until it is smooth.  Lay the chicken pieces in marinade in a single layer, turning so each piece is completely coated.  Cover with saran wrap and chill in the refrigerator for up to 24 hours.

Prior to serving, preheat oven to 350 degrees Fahrenheit.  Place the chicken in a layer on a greased baking sheet, reserving the marinade.  Bake in the preheated oven for 25 minutes or until it is no longer pink inside, spooning marinade over the chicken after about 12 minutes.  Serve with Rice Pilaf – recipe found below!

Lemon Rice Pilaf Recipe

Ingredients:

1/2 cup raisins

1/4 cup slivered almonds

2 tbsp butter or margarine, divided

1 cup brown rice

1 small onion, chopped

2 cloves garlic, minced, or 2 tsps of garlic in oil

2 1/2 cups low sodium chicken broth

1 bay leaf

2 tbsp lemon juice

11 tsp grated lemon zest

a pinch of freshly ground black pepper

1 cup fresh sliced mushroom

Method:

Set a saucepan over medium heat.  Cook the raisins and almonds in 1 tbsp of the butter until the almonds are golden, remove to a plate.  Use the same saucepan and increase heat to medium-high.  Cook rice, onion and garlic in remaining butter for about 5 minutes or until  a light golden brown color.  Add chicken broth, bay leaf, lemon juice, lemon zest and pepper. Cover and cook over low heat for 40 minutes.  Add the mushrooms and cook for five more minutes.  remove bay leaf.  Sprinkle raisins and almonds over the dish.

Chicken Mango Salad with Cilantro Yogurt Dressing

Mango is the perfect foil for hot or spicy meats.  Its cool sweetness helps cut the pungency and adds interest to the palate and the plate.  As mangoes are becoming increasingly available at neighborhood grocers and supermarkets, North Americans are looking for easy ways to use it in their meal planning and cooking.  Raw mango is a delicious snack, and can be eaten by the slice, cubed for fruit salads, or pureed for use in smoothies. This recipe combines mango with dark leafy greens and poached chicken for a mouth-watering main meal. Prepare it for your next romantic dinner – it serves two.  It is a great way to use up leftover chicken that has been cooked earlier in the week – I always cook more than I will need so that I can use the leftovers in a soup or salad. If company is coming, simply double or triple the recipe so your guests can enjoy it too!

Ingredients:

1 cooked chicken breast, shredded with two forks

1 ripe mango

4 cups of mixed field greens, baby greens or mustard greens

1 stalk of celery, chopped

1/4 cup of whole or chopped walnuts

For Dressing:

1 tsp extra virgin olive oil

1 tsp red wine vinegar

2 tbsp horseradish mustard (1 1/2 tbsp dijon mustard with 1 tsp horseradish)

2 tbsp organic or homemade yogurt

fresh cilantro leaves, chopped

Method: For the Mango – How to Peel a Mango: Wash the mango, and hold it on its side.  Use a sharp knife to slice lengthwise about 1/3 of the way into the flesh, just avoiding the large pit.  Turn the mango over and do the same thing on the other side.  Then use the knife to make a criss-cross pattern across the skin without cutting through the flesh. Begin to pull on the skin – you will see a lot of diamond shapes starting to pop out – cut them off close to the peel and voila, you now have mango cubes to work with!

Once your mango is chopped, use a medium bowl and a wire whisk to combine all the dressing ingredients.  Wash and dry your salad greens and divide them between two large dinner plates.  Sprinkle chopped celery pieces over the mixed greens. Place the shredded chicken, walnuts, andmango cubes on each plate, and drizzle with dressing.  Serve with extra dressing in a small pitcher on the table. NOTE: pecans can be substituted in for the walnuts. The cilantro and mango make an excellent flavor combination.

 

Tandoori Chicken Recipe

Tandoori chicken is a popular dish originating in India and easily recognizable from its distinctive red color.  The color comes from the chili powder (kashmiri or hot red chili powder) or the cayenne which gives it the flavor and the name.  Some versions of tandoori chicken use saffron, resulting in a more orange color.  A tandoor (clay) oven was traditionally used to bake the chicken slowly, but some versions today can be grilled on an indoor or outdoor barbecue.  Yogurt is used to marinate the chicken overnight, and helps tenderize the meat and give it a tangy taste.

This recipe has been adapted for western tastes – if you prefer more spice, add another 1/4 teaspoon of dried chili powder. It makes six servings, and should be accompanied by Basmati rice or naan,  and a light cucumber or dark green salad.

Ingredients:

5 to 6 pounds of chicken breast, cut up

1/2 cup freshly squeezed lemon juice

3 teaspoons of table salt

1 cup homemade or organic yogurt

1 teaspoon cumin seeds

2 teaspoons coriander seeds

1  1 inch piece of fresh ginger root, peeled

2 cloves of garlic, or 2 teaspoons of diced garlic in oil

1/2 teaspoon turmeric

1/4 teaspoon of dark red chili powder OR kashmiri chili powder

Method:

Use a food processor to mix lemon juice, yogurt, and the spices.  Place the chicken pieces in a single layer in a glass pyrex dish.  Pour the yogurt marinade over the chicken pieces and cover with saran wrap.  Marinade overnight,turning the chicken once to ensure it is coated on all sides.

The chicken can be roasted in a greased roasting pan (the same one you use for Sunday roasts or turkeys), covered, at 375 for about 1 hour or until the chicken is browned and crisp.  If you prefer, tandoori chicken can be grilled on your outdoor barbeque, so if you are planning to do this keep your chicken pieces large so they can be handled easily.

Garnish the cooked tandoori chicken with fresh lemon wedges and fresh coriander leaves.

 

 

More Yogurt Dressings

Yogurt dressings are a popular way to reduce the fat-content of your salads without giving up great taste.   Two traditional favorite salads for potlucks, picnics, and other gatherings are potato salad and spinach salad.  With a few substitutions including yogurt dressing instead of sour cream we can create mouth-watering salads that our guests will love. Don’t be surprised if you get more than one request for your recipe!

Potato Salad With Yogurt Dressing Recipe

Ingredients

3 lbs of small red new potatoes, quartered

1 tbsp dried rosemary or 1 sprig of fresh rosemary

1/4 cup white wine vinegar

1 tbsp granulated sugar

1/2 tsp table salt

1/4 tsp celery seed

1/4 tsp freshly ground pepper

6 green onions, chopped

2 tbsp chopped fresh dill (or 1 tsp dried dill)

3/4 cup homemade plain yogurt or organic yogurt

1 tsp Dijon mustard

4 hard-boiled eggs

Method

Use a large saucepan to gently boil potatoes with rosemary in water for about 15 minutes or until tender but still firm to the touch.  Drain and place in a large bowl.   Use a glass measuring cup to mix vinegar, salt, sugar, celery seed and pepper and microwave on high for about 45 seconds or until hot but not boiling. Pour over the potatoes in the bowl.  Stir gently, the potatoes will soak up much of the vinegar.  Blend in the onions and dill gently.  Mix the yogurt and mustard together and fold into the potatoes.  Cover and chill in the fridge until ready to serve (no longer than 24 hours.) Garnish with quartered hard boiled eggs.

This recipe makes 8 cups of yogurt potato salad. Each serving has 3 grams of dietary fiber, 4 grams of fat, 8 grams of protein and 34 grams of carbs.

 

Spinach Salad with Garlic Yogurt Dressing

Ingredients

1 slice homemade whole wheat bread

10 cups washed and dried spinach leaves

1 1/2 cups sliced fresh mushrooms, any kind

1/2 cup grape tomatoes or mandarin oranges

1/4 cup alfalfa sprouts

2 tbsp grated Parmesan cheese

1/2 cup low-fat plain homemade yogurt

1/4 cup chopped fresh parsley

2 tbsp light organic mayonnaise

1 large clove garlic, minced, or  1 tbsp garlic chopped in oil

pinch of salt and freshly ground pepper

Method:

Preheat your oven to 350 degrees F. Use a sharp knife to cut the bread into cubes -these will be croutons for your salad.  Place them on a cookie sheet and toast them for about 5 minute or until they are crisp.  If you prefer, use a frying pan or skillet. Heat 2 tbsp extra virgin olive oil over medium-high heat, then add the bread cubes.  Sautee them until they are browned.

Use a large salad bowl and tear the spinach leaves into bite sized pieces.  Add croutons, mushrooms, alfalfa sprouts and Parmesan cheese, and mix  Mix gently.  In a separate small bowl, make your garlic yogurt dressing. Mix garlic, yogurt, parsley, mayonnaise, and salt and pepper to taste.  Pour the yogurt dressing over salad and toss. Delicious!

This recipe makes 6 side salads.  Each serving has 74 calories, 3 grams of dietary fiber, 3 grams of fat, 9 grams of carbs, and 5 grams of protein.

Yogurt Salad Dressings

In the hot days of summer, no one wants to spend hours in the kitchen over a hot stove, especially if you have spent the day in a stuffy office or dealing with small children made whiny by the heat.  Keep things cool for dinner by preparing a salad. We all think that salad is generally good for you – all those leafy dark green leaves and fresh vegetables are full of nutrition, right? Absolutely.  The problem is that many of the commercially prepared salad dressings have more than their fair share of fat.  Save money and keep your fat content low by making a delicious yogurt salad dressing.  With just a few simple ingredients and a blender you will be able to create a fabulous dressing that will rival any of the store-bought products.  Yogurt salad dressing recipes are very versatile -don’t be afraid to try them as dips or spreads over grilled chicken or pork.

Herbed Citrus Yogurt Vinaigrette

1/4 cup low-fat homemade yogurt or organic yogurt

2 tbsp fresh grapefruit juice (orange juice is also good)

1 tsp sesame oil

1/4 tsp salt

1/4 tsp freshly squeezed black pepper

2 tbsp chopped fresh basil

Use a blender to combine all ingredients.  Do not over-blend.  Serve immediately over mixed dark greens such as watercress, romaine lettuce,  endive, and radicchio. Add mandarin orange slices and slivered almonds. This recipe makes about 1/3 cup of dressing.

 

Blue Cheese Yogurt Salad Dressing Recipe

1/2 cup homemade low-fat yogurt or organic yogurt

1 cup crumbled blue cheese

1 tbsp 2% or skim milk

1 clove garlic, crushed, or 1 tsp chopped garlic in oil

Use a blender or food processor to blend yogurt, blue cheese, milk and garlic until there are no lumps left.  Refrigerate immediately and keep chilled until ready to serve.  Use this dressing on a tossed salad with boston or iceberg lettuce, cucumbers, tomatoes and baby carrots.  It can also be used as a yogurt dip for vegetables, and as an alternative dressing for fresh fruit.  This recipe makes about 3/4 cups of dressing.

Orange Walnut Salad with  Yogurt Dressing

1/2 cup raisins

1/3 cup chopped walnuts

1/4 cup low fat peach yogurt (you can use plain yogurt if you prefer, or any flavor you like really, but the peach is really good)

1 tsp freshly squeezed lemon juice

1 tsp white sugar

1/4 tsp table salt

mixed leafy greens – 4 to 6 handfuls at least

1 1/2 cups shredded or grated carrot

1/2 cup peeled and seeded oranges

Use a large bowl to mix shredded carrots and orange pieces. In a separate small bowl, cover raisins with boiling water and let them sit for about five minutes to plump up and soften.  Then drain off the water and add them to the orange mixture.  Add walnuts, yogurt, lemon juice, sugar and salt.  Combine gently.  Place a handful of leafy greens on each plate (this recipe makes enough for four to six side servings) and spoon onto the lettuce leaves.  Garnish with a few more walnuts. Yum!

 

Warm Thai Chicken Salad Recipe

This Thai Chicken Salad Recipe is perfect for entertaining on a hot summer weeknight.  Marinate the chicken in yogurt sauce, make the dressing and cook the potatoes the night before your dinner.  All you’ll have left to do is simply grill the chicken and prepare the plates.  Add a glass of wine or beer and some fruit and yogurt for dessert for a perfect summer evening.

Thai Chicken Salad Recipe Marinade:thai chicken salad recipe

1 cup organic or homemade yogurt

1/4 cup organic milk

1 tbsp chopped fresh cilantro

1 tsp curry powder

1 tsp ground ginger

1 tsp freshly squeezed lemon juice

freshly ground pepper

Ingredients for Thai Chicken Salad Recipe

6 boneless skinless chicken breasts (about 1 1/2 pounds)

6 medium red-skinned potatoes that have been cooked and quartered

6 cups leafy green mixed salad greens

Thai Chicken Salad Recipe: The Dressing

1/3 cup organic or homemade low-sodium chicken broth

1/4 cup organic peanut butter

1/4 cup sliced green onions

3 tbsp rice vineger

2 tbsp sesame oil

2 tbsp grated ginger

1 tbsp sherry

1 tbsp soy sauce

1 tbsp granulated sugar

1 clove garlic, minced, or 1 tsp chopped garlic in oil

1/4 tsp table salt

Red onion rings

green onions, sliced

cherry tomatoes, halved

Method:

Use a shallow glass dish to mix the ingredients for the marinade.  Place the chicken pieces in the marinade, spooning some over each piece.  Cover with saran wrap and place in the refrigerator for at least 8 hours, preferably overnight.

To make the dressing, use a blender or food processor and place all ingredients into the container.  Puree until smooth.  Pour into a glass container, cover and refrigerate.  This will keep well for about 24 hours.

Remove the chicken from the fridge and discard the marinade.  Grill each piece (or broil it) until it is no longer pink inside.  Add the cooked quartered potatoes for the last 8 minutes or so of barbecuing.  Remove the chicken from the grill and slice it diagonally into thin strips.  Place one generous handful of mixed greens on 6 large dinner plates. Arrange the chicken slices and potato quarters on each bed of greens. Place two to three red onion rings on each plate, and sprinkle green onions over top. Garnish with several cherry tomato halves. Drizzle with peanut dressing and serve.  Your guests will be impressed!

This Thai Chicken Salad Recipe serves six.  There are 400 calories per serving, 4 grams of dietary fiber and 42 grams of carbs.  The peanut butter and chicken provide a whopping 35 grams of protein, and there are 11 grams of fat.  Choose low-fat yogurt to reduce the fat content.

 

 

Kofta Recipe

Kofta is the term for small spicy meatballs that are either fried, baked, or used in soup.  They are commonly found in Middle Eastern and South Asian cuisine, and are served hot or cold.  The meat used is traditionally lamb , chicken or in some cases beef.  In India there are several popular vegetarian versions of kofta, such as Shahi Aloo Kofta. This recipe for Kofta uses extra lean ground beef and yogurt to keep the fat content low. If the ground beef that is available at your supermarket is not minced finely enough, ask the butcher to run it through his mincer again, or use a fine blade on your food processor at home to mince it.  Some kofta recipes use rice or bulgur instead of the bread crumbs used in this recipe.  An excellent dish for summer entertaining, as it can be prepared ahead of time and is served cold.

Ingredients:

Kofta can be served with curry sauce or yogurt sauce.

650 grams or 1 1/4 pounds of lean ground beef

1 onion, diced finely

2 fresh green chillies

1 tsp to 1 tbsp ground ginger

1 clove of garlic or 1 tsp minced garlic in oil

2 teaspoons fresh chopped coriander leaves

1/2 tsp cumin

1 teaspoon dried coriander

1/2 tsp turmeric

1/4 tsp cloves

2 slices of stale dry white bread, crumbled

1 egg

salt to taste

4 cups plain organic yogurt or homemade yogurt

Method:

Dice the chillies as finely as possible. Place in a small bowl and  add the chopped onion, chillies, ginger and garlic and combine.  Add fresh coriander leaves, cumin, dried coriander, turmeric, cloves, bread crumbs, egg,  ground beef and salt.  Use your hands to mix well. Pat into small meatballs and fry in extra virgin olive oil until they are browned.  Drain on a tray lined with paper towels. Pour the four cups of yogurt into a shallow bowl or glass serving dish (a glass lasagna dish works well) and stir it to remove any lumps. Add the meatballs to the yogurt while the meatballs are still warm.  Chill, covered, in the refrigerator for at least an hour and a half.  This dish is served cold, and can be garnished with chopped fresh coriander leaves, mint leaves, raisins or blanched almonds.  Serve with a cucumber and tomato salad with a vinagraitte dressing and flatbread such as naan or chapati.

Yogurt Chicken Curry

Here are two  yogurt chicken curry recipes that pair yogurt with fruit and spices to create an aromatic quick meal.  The sweetness of the fruit helps cut the pungent (spicy) flavor of curry powder.

Tropical Yogurt Chicken Curry Recipe

Ingredients:

3/4 cup long grain rice

1 tbsp extra virgin olive oil

1 boneless skinless chicken breast

2 medium organic oranges, peeled, sectioned, and cut in thirds

1 medium unpeeled apple, cubed

3/4 cup red seedless grapes

1 8 oz can of pineapple chunks, drained

1 tbsp curry powder

1 tsp ground cumin

1/2 tsp salt

1/4 tsp freshly ground black pepper

1 cup organic plain yogurt or homemade yogurt

2 tbsp toasted sliced almonds

Method:

Cook rice according to the directions on the package.  While it is cooking, use a large skillet or frying pan to heat the olive oil.  Brown the chicken breast over medium-high heat completely so there is no pink inside.  Then reduce the heat and stir in orange cubes, apple cubes, grapes and pineapple, and heat for about 3 minutes until fruit is heated through.  Carefully sprinkle curry powder, cumin, salt and pepper over the fruit and stir to blend it in well. Add yogurt, stirring gently and warm through.  NOTE: DO NOT LET YOGURT BOIL!!! It will curdle if you do.  Serve curry over rice, sprinkled with almonds.  This recipe serves four, and is wonderful served with Naan (Indian flatbread) and a cool cucumber salad.

Fruit and Chicken Curry With Yogurt

Ingredients:

2 tbsp extra virgin olive oil

6 – 8 pieces of skinless chicken, bone-in

1 cup chopped onion

1 tbsp minced garlic

2 tbsp curry powder

2 tsp ground turmeric

1/2 tsp ground cumin

1/2 tsp ground coriander

1 cup diced peeled tart apples (like Granny Smiths)

1 1/2 cups diced bananas

1 1/2 cups diced tomatoes

1 cup chicken stock

1 cup organic yogurt or homemade yogurt

salt to taste

Method:

Heat 1 tbsp of oil over medium-high heat in a large skillet.  Cook half the chicken pieces, browning all over. Cook the other half of the chicken in the second tbsp of oil.  Place chicken on a plate and set aside. Lower the heat down to medium and cook onion and garlic until softened. Add curry powder, turmeric, cumin and coriander and saute for about one minute.  Add apples, bananas, diced tomatoes and chicken stock and stir occasionally, covered, until the mixture boils. Reduce heat to simmer uncovered, and stir constantly for the next five minutes. The liquid should reduce down to about half the original amount.  Return the chicken to the skillet and cover.  Simmer for about 30 minutes or until the juices of the chicken run clear when it is pierced.  Stir in yogurt, simmer GENTLY for about fifteen minutes.  Do not leave the pot unattended – watch for curdling and remove from heat immediately once it is warmed through.  Add salt to taste.  This recipe serves 6, and is delicious served over Basmati rice or brown rice.

Chicken and Yogurt Recipes

For those of us who don’t want to surrender great taste in our search for low-fat recipes, chicken marinated in yogurt is a wonderful option.  The good bacteria in the yogurt helps tenderize the chicken, keeping it moist and meaty and infusing it with the spices or rubs that are added.  Here are two fusion style chicken yogurt recipes that are perfect for hot summer barbeques.

Basil Lime Grilled Chicken with Yogurt Curry Sauce

This is hands-down my favorite chicken recipe for the barbeque.

For the Chicken Marinade Recipe:

1 pound of  boneless skinless chicken breasts (about 4)

2 tsp grated lime zest

1/3 cup freshly squeezed lime juice

2 tbsp chopped fresh basil (use 2 tsp dried basil if you don’t have fresh)

4 tsp Dijon mustard

2 tsp chopped fresh thyme (or 1/4 tsp dried)

freshly ground pepper

Yogurt Curry Sauce Recipe

1/4 cup light mayonnaise

1/4 cup low-fat plain organic yogurt or homemade yogurt

1 tsp grated lime zest

1 tbsp lime juice

1/ tsp curry powder

Method:

Use a flat glass rectangular dish (like a lasagna dish) and place chicken in a single layer. Combine  lime zest and juice, basil, mustard, thyme and pepper to taste. This is your marinade. Do try to use fresh basil if you can, it really makes the recipe stand out.  Pour marinade over the chicken, cover with saran wrap and place in the refrigerator for at least 5 to 12 hours.  Turn the chicken if you can so it is completely covered.  Remove from fridge and grill on the barbeque until it is no longer pink inside.  Discard any remaining chicken marinade.

For the yogurt curry sauce, simply combine all ingredients in a small bowl, and chill.  Serve either drizzled over the chicken pieces or as a dipping sauce.  This also makes a great dipping sauce for barbequed pork kebabs and grilled vegetables.  Serve this dish with naan (Indian flatbread) or rice, and a dark leafy-green salad.  This recipe makes four servings.

Yogurt Curry Chicken for the Grill or Barbeque

Ingredients:

1 1/2 cup plain organic or homemade yogurt

1/2 cup freshly squeezed lime juice

1 to 2 cloves garlic, crushed, or 1 to 2 teaspoons of garlic in oil

1 tsp grated lime zest

2 broiler fryers OR 5 pounds of chicken pieces, bone-in

2 tsp dried ginger or ginger paste

2-3 tsp ground coriander

1 1/2 tsp paprika

1 tsp curry powder

1 tsp chili powder

1 tsp salt

Method:

Use a large shallow glass dish to mix all the ingredients together, except the chicken pieces.  This is your marinade.  Marinate chicken with yogurt, coating each piece well, and cover and place in the refrigerator overnight. Remove chicken from marinade, and grill on the barbeque until thoroughly cooked.  Discard all remaining marinade.  Serve with a mixed green salad or a  cucumber-raita salad, basmati or brown rice, with fresh fruit and yogurt dip for dessert. This recipe makes 8 servings.

 

Using Yogurt Starter Culture to Make Your Own Yogurt

Yogurt has existed in a variety of forms for thousands of years. The soured and fermented milk product has been enjoyed across many cultures, and produced from the milk of many animals. Traditionally made from sheep’s milk, yogurt is now more commonly made from cow’s milk in Western culture, though kefir from camel’s milk and kumiss from mare’s milk is also available in speciality stores.  As the popularity of yogurt has exploded over the past thirty years due to it’s many health benefits, the cost has risen as well, and though many yogurt brands are available in grocery stores and at frozen yogurt shops across the country, with a little practice yogurt can be made and enjoyed easily at home for pennies per serving.  The trick is all in the starter.

Yogurt is produced when various bacteria (such as lactobacillus bulgaricus and lactobacillus acidophilus) present in milk are heated slightly and combine with  yeast cells.  This causes fermentation.  The yeast cells must be added to cow’s milk for the fermentation process to begin, and this is where the starter culture can work it’s magic. Starter for yogurt can be purchased online or in health food stores, and a few tablespoons of leftover yogurt high in acidophilus can also act as a starter, though they may result in a slightly different texture or taste than yogurt made from a packaged starter.

Making Your First Batch Using a Yogurt Starter

Yogurt can be made with skim milk, 2%, homogenized, or even half-and-half cream, but beware the fat content! Buy a package of yogurt starter and read the ingredients carefully. If you want to try making yogurt by using a small amount of yogurt as the starter, heat one quart of milk to 180 degrees F. Let it cool to about 110 degrees F. Stir in a cup of powdered milk and three tablespoons of organic yogurt. Pour mixture into a glass jar, cover, and leave it in a warm place overnight. You can use your oven, set at 100 degrees F if you live in a cool climate or it is winter. In the morning, check the consistency and place in the fridge. Use within the next week.

Tips for Successful Yogurt Using Starter

  • handle all equipment and ingredients gently – yogurt is delicate, particularly when fermenting
  • if you are using a small amount of yogurt as your starter, be sure that it is no older than five days or it won’t work effectively
  • keep 3 tablespoons from every batch to use as starter for your next batch
  • don’t be tempted to use more starter! Too much bacillus will result in sour and watery yogurt
  • your yogurt should firm up and coagulate within 8 hours of mixing. Three reasons it might not is that the temperature of the milk may have been too high, the starter culture was of an inferior quality, or there were antibiotics in the milk.  Try to use organic milk to make your yogurt starter culture.
  • be careful when adding fruit to homemade yogurt. You will achieve the best results by placing warm fruit in the bottom of the glass jar prior to adding the milk and yogurt starter.

Yogurt Parfait Recipe

Yogurt parfaits are simply the best. Easy to make with endless combinations, the base ingredients of grains, yogurt and fruit provide all the goodness a body needs for a healthy breakfast or energy-giving snack. By layering the ingredients in a glass dessert dish, a yogurt parfait becomes a gourmet delight to a heavier meal. Try one of the recipes today – and don’t be afraid to mix and match fruits, yogurt flavors, and granola or muesli recipes.

Make Ahead Yogurt Parfait With Nuts

Use any fruit that you enjoy and that you have on hand.  Apples, oranges, bananas, peaches, raspberries and blueberries all work well in this yummy parfait recipe that can be served for dessert, a snack, or even for breakfast.

Ingredients:

1/2 cup quick-cooking rolled oats

1/4 cup dried cranberries or raisins

1 tbsp each sliced hazelnuts and almonds

1/2 cup 1% milk

1 1/4 cups Greek Yogurt

3 tbsp granulated sugar

2 tbsp liquid organic honey

1 tsp lemon juice

1 tsp organic vanilla

2 cups washed and sliced strawberries

2 cups cubed peeled cantaloupe

fresh mint leaves

Method:

Use a large bowl to combine oats, raisins, hazelnuts, almonds and milk.  Place in fridge for one hour.  Remove and mix in yogurt, sugar, honey, lemon juice and vanilla.  Keep about 1/2 cup each of the strawberries and cantaloupe, and mix the rest gently into the yogurt mixture.  Refrigerate overnight.  To serve, place in individual bowls or dessert cups topped with remaining fruit and fresh mint leaves.

 

All-in-One Breakfast Yogurt Parfait

This recipe also tastes best if made the night before.  For a truly outstanding taste, use homemade granola.

Ingredients:

1 cup large flake oats, OR 3 minute oats OR homemade granola

1 cup homemade organic yogurt OR creamy Greek yogurt OR your favorite organic brand of yogurt

1/2 cup 2% milk

2 tbsp organic liquid honey or maple syrup

1 cup assorted mixed berries (these can be fresh or frozen)

1 large banana, sliced.

Method:

Using two resealable plastic containers, combine all ingredients except the banana. Refrigerate overnight, then add the banana slices and take it with you to school or work.

Peach Blueberry Yogurt Parfait

This recipe calls for homemade muesli which is super easy and quick to make.

Ingredients:

4 cups quick-cooking rolled oats

1/2 cup roasted pumpkin seeds or flax seeds

1/2 cup wheat germ

1/2 cup oat bran

1/2 cup wheat bran

1 cup dried cranberries

fresh peach slices

fresh blueberries

homemade organic yogurt

Method:

Use a large airtight container and mix the first six ingredients.  To serve as individual parfaits, layer 1/2 to 3/4 cups of  muesli mixture with yogurt and fruit.  If you are taking it to work or school, keep ingredients separate and combine just before eating.  Yummy!

Yogurt Fruit Dip

In the quest for a healthier lifestyle, many people are trying to increase the amount of fruits and vegetables in their daily diets.  One of the easiest ways to do this is to replace higher fat snack foods and desserts with low-fat fruit.  Yogurt dips add an interesting flavor twist and can really dress up fruit that may get boring after some time.  Eating fruit is also more fun for kids when it is served with a yummy dip.  Fresh or cooked fruit with a yogurt-based dip is a delicious snack or light dessert after a heavy meal. Easy to serve for outdoor parties, baby showers or barbeques, try these recipes for yogurt fruit dip the next time you are planning a get together. Low-fat and creamy, they are truly delicious!

Cinnamon Yogurt Dip

Ingredients:
1/2 cup low-fat sugar-free plain yogurt
1 tbsp lightly packed brown sugar
1/2 tsp ground cinnamon
1/2 tsp organic vanilla

Method: Combine all ingredients in a small bowl. Chill and serve with fresh slices of apple, pear, peaches, pineapple, orange, or nectarines. Alternatively, serve as a sauce over stewed or baked berries or rhubarb. This makes just 1/2 cup of dip or sauce.

 

Yogurt and Whipped Cream Fruit Dip or Pie Topping

This is a lower-fat option for lovers of whipped cream.  Try it on pumpkin pie, pumpkin custard, or gingerbread.

Ingredients:

1/2 cup whipping cream

1 tbsp sugar

1/2 tsp vanilla

1/2 cup low-fat sugar-free plain yogurt

Method:  Beat the cream with an electric mixer or hand-beater until it becomes thick.  Add the sugar and vanilla nd keep whipping until it forms little peaks.  Gently add in the yogurt and mix carefully until it is all combined.  This makes about 1 1/2 cups.

 

Orange Mint Yogurt Fruit Dip

Light and refreshing, this fruit dip is excellent served with strawberries, cantaloupe, honeydew, watermelon,  pineapple, and red or green grapes. Serve in a pretty summer bowl and garnish with fresh mint leaves.

Ingredients:

1/4 cup low-fat sugar-free plain yogurt

2 tbsp finely chopped fresh mint

1 tablespoon organic honey

1 tsp frozen orange juice concentrate that has been thawed out

Method:  Use a small bowl to combine all ingredients.  Cover and chill in the fridge for about an hour and a half.  Serve over fruit or as a dip with fruit spears.

Yogurt Dips

Using yogurt in dips and sauces is a great way to reduce the fat in recipes that are traditionally made with sour cream.  Be sure to choose low-fat plain yogurt, or make your own at home.  Yogurt dips are also a great flavor addition to grilled chicken, fish, or pork – try one one of these recipes the next time you are planning a barbecue.  If your dinner menu includes a spicier main dish such as a curry or Mexican style entree, accompany it with the cool and creamy Greek Cucumber Yogurt Salad.

Greek Yogurt Dip (Tzatziki)

Ingredients:

1 1/2 cups low-fat plain yogurt

1/2 cup grated English cucumber

1/2 cup feta cheese

1 large clove garlic, minced, or 1 tbsp chopped garlic in oil

2 tbsp freshly squeezed lemon juice

Combine all ingredients in a small bowl. Chill for 1 1/2 hours. Use  with grilled chicken or pork.

 

Greek Yogurt Sauce for Fish or Chicken

Ingredients:

1/4 cup low-fat plain yogurt

1/4 cup light sour cream

1/2 cup finely chopped cucumber

1 tbsp chopped chives or green onion

Freshly ground black pepper

 

Method:  Use a small bowl to combine all ingredients. Use a spoon to spread over fish fillets or chicken breasts prior to broiling, barbequing or microwaving.

 

Yogurt Cheese

Yogurt Cheese is easy to make from store-bought or homemade yogurt, and is a good low-fat alternative to the cream cheese called for in dips, salad dressings, or sandwich spreads.  To make yogurt cheese, use 2 cups of a low-fat plain yogurt that is NOT made with gelatin. Your best bet is to find an unstirred Balkan-style yogurt or to use homemade yogurt.  Use two layers of thick paper towel to line a sieve placed in a bowl, and  pour yogurt into sieve.  Cover the whole thing with saran wrap and chill for about two hours.  Pour out the liquid that has drained into the bowel, and keep the yogurt cheese left in the sieve in an airtight container for up to one week.

 

Honey Mustard Yogurt Dip

Ingredients:

1 cup yogurt cheese

2 tbsp liquid organic honey

2 tbsp Dijon mustard

3 green onions or chives, chopped

1 tbsp chopped fresh parsley

2 tsp freshly squeezed lemon juice

Method: Use a blender or food processor to combine all ingredients until there are no lumps.  Chill for an hour prior to serving.  This dip can be served with raw vegetables such as baby carrots, cucumber slices, broccoli spears, and red and green peppers.  It also makes a delicious yogurt salad dressing for dark leafy green salads, and as a good spread for whole wheat bread sandwiches with cold cuts.

Greek Cucumber Yogurt Salad

Ingredients:

1 large thinly sliced English cucumber, not peeled

1/2 tsp salt

1/2 cup yogurt cheese

1/2 tsp lemon juice

1/4 tsp minced garlic

1/4 tsp ground ginger

Method:

Fill a large colander with thin slices of cucumber and sprinkle with salt. Let the cucumber stand for 10 to 15 minutes to drain.  Rinse well with cold water, pat dry and place in bowl.  Use a second bowl to blend yogurt cheese, lemon juice, garlic and ginger.  Pour this mixture over the cucumber and toss carefully. Chill in the fridge for about an hour and a half before serving.

Yogurt and Brown Rice Casserole

This  recipe is one of  my favorites.  Not only do I get to use up my leftover chicken and raw vegetables from meals I made earlier in the week, I can also sneak in yogurt and brown rice, two super healthy foods that I want to encourage the kids to eat.  This creamy casserole recipe is frugal, it is good for you and just plain yummy.  Use whatever leftover vegetables you have on hand, red or yellow peppers, mushrooms, broccoli or cherry tomatoes are just as delicious as the green pepper I usually use.  If you are vegetarian, use black or red kidney beans instead of the chicken. If you have leftover ham, by all means, throw it in!  Happy cooking.

Ingredients:

2 cups low fat plain yogurt

1/2 cup chopped green pepper

1/4 cup chopped cooking onion

1 heaping teaspoon chopped garlic in oil

1 cup of cooked shredded or cubed chicken, ham, or beans

3 tbsp ketchup

1/2 tsp crushed dried oregano or  1 tbsp fresh finely chopped oregano

1/4 tsp freshly ground black pepper

1 cup low fat ricotta cheese

1 cup bread crumbs (I use the stale slices of bread if there are any left from my homemade whole wheat bread)

1/2 cup grated Parmesan cheese

1 tbsp butter, melted

Method:

Preheat oven to 350 degrees Fahrenheit. Use a large bowl and combine yogurt, green pepper or other vegetable, chicken, ketchup, oregano and pepper, then carefully stir in brown rice.  Use a large spoon to put half this mixture in the bottom of a 6 cup (1.5L) greased casserole. Cover with ricotta cheese. Spoon the remaining rice/meat mixture over the top.  In a small bowl, mix together the bread crumbs, parmesan cheese and butter, and sprinkle over the casserole.  Shake dried parsley or snips of fresh parsley over  the top.  Bake in the oven for about 30 minutes or until it is bubbling and the top is golden brown.

Serve this with a dark green leafy salad and fresh fruit for dessert for a well-rounded family meal.

This recipe makes four generous servings.  Each serving has 430 calories, 4 grams of dietary fiber, 44 grams of carbs, 15 grams of fat, and 31 grams of protein when made with green pepper and chicken.

 

 

 

 

Pumpkin Lime Tart

Looking for some more pumpkin recipes? Here is a new twist on pumpkin pie. Lighten things up and add a tangy taste with by using light condensed milk, a yogurt based pastry, and some lime juice. This tart is as pretty as a picture, and provides a healthy portion of Vitamins A and C, beta-carotene, fiber and calcium. Bake this on a day when you have at least two hours to prepare it – a good Sunday dessert.

Ingredients:

2 cups canned pumpkin puree or homemade pumpkin puree

1 can (14 ounces) of  light sweetened condensed milk

1 large egg that has been gently beaten

2 egg whites, also gently beaten

2 tablespoons of freshly squeezed lime juice

1 teaspoon of organic vanilla extract

Pastry:

1 1/2 cup organic all-purpose flour

1/4 teaspoon salt

6 tablespoons chilled, unsalted margarine, chopped into small pieces

1/3 cup plain low-fat yogurt

 

Method:  Begin by making the pastry for the tart shell.  Use a large bowl and mix the flour and salt together.  With a pastry blender or two knives, cut in the margarine to the flour mixture and continue cutting the mixture until there are large crumbs or green-pea sized little lumps.  Pour in the yogurt and use a fork to mix until you have a nice soft dough.  Shape the dough into a flat disc, and wrap it up in saran wrap.  It will go into the fridge to chill for about half an hour.

Set your oven at 375 degrees Fahrenheit.  Roll out your chilled dough on a lightly floured counter or board, and don’t forget to flour the rolling pin too to prevent sticking.  Do your best to roll out the dough into about an 11 inch circle, as it will have to fit into a 9 inch tart pan.  NOTE: a nine inch tart pan with fluted sides and a removable bottom are best, though I have made this in a 9 inch spring form pan that I usually use for cheesecakes and it was okay too. You will be baking the tart shell prior to adding the pumpkin filling, so line the tart shell carefully with tin foil, and if you have pie weights to keep the foil down then place them on top.  If you don’t, try using an empty round eight inch casserole. Place the whole thing in the oven and bake for ten minutes, then take it out of the oven and remove the foil and casserole or weights.  Cool the pan down completely on a wire rack.

Lower the oven temperature to 325 degrees Fahrenheit and clean out your large mixing bowl. Combine pumpkin puree, milk, egg, egg whites, lime juice and vanilla, mixing well so there aren’t any lumps.  Use a large spoon to carefully fill the tart shell, and use the back of the spoon to smooth the top. Bake until the filling is set in the middle, about 55 minutes to an hour. The tart will be cooked when then fillings looks just a little wobbly in the middle – it will firm up more as it cools.  Cool completely in the pan on a wire rack.

This recipe makes 8 servings. It has 344 calories per slice, 9 grams of protein, 12 grams of fat, 51 grams of carbs, 44 grams of cholesterol, and 162 mgs of sodium.

Beef Stroganoff Recipes

Beef stroganoff is a great way to use up leftover beef from a Sunday dinner or steak   barbeque. By making your sauce at home with vegetables, seasonings, and yogurt, you can avoid the high sodium packaged beef stroganoff sauces that are also high in fat.

Low Fat Beef Stroganoff

Ingredients:

Sauce:
1/4 cup each of diced onion, leek and celery
2 tbsp finely diced carrot
2 tbsp Hunt’s Tomato Paste
1/2 cup red wine
4 cups Campbell’s Low Sodium Beef Broth
1 clove garlic, chopped, or 1 tsp garlic in oil
1 tsp dried thyme
1 bay leaf
3 tbsp cornstarch dissolved in 2 tbsp water

Beef:
2 cups fresh sliced mushrooms
3/4 cup diced onion
1 cup Sauce (see above)
1/3 cup low-fat plain yogurt
1 1/2 tsp dijon mustard
1 pound of boneless sirloin steak cut into thin strips
1/4 cup diced tomatoes

Method:
For the Sauce: In a saucepan, cook vegetables in a little extra virgin olive oil over
medium high heat until they are browned. Mix in tomato paste and half of the wine and
cook, stirring occasionally, until the alcohol in the  wine has cooked off (or evaporated.)
Repeat with the remainder of the wine. Add beef broth, garlic, thyme and bay leaf and bring mixture to a boil. Reduce heat and simmer. The sauce will thicken and reduce. When there is about half the original amount remaining, strain, remove vegetables and return the liquid only to the saucepan. Add the dissolved cornstarch and cook until the liquid has thickened a little.

For the beef, put a little oil or Pam nonstick cooking spray in a medium sized skillet, and cook mushrooms and onions for about 2-3 minutes or until onion is clear and soft.  Meanwhile, add yogurt and mustard to the brown sauce and whisk well.  Add mushroom mixture into sauce and warm on low. Set aside.  Add a little more oil to the skillet and brown the beef strips. Stir beef strips and tomato into the sauce and heat through to serve.

This recipe makes four servings, but the brown sauce makes eight servings, so save and freeze half of the sauce to use at a later date. Many recipes for beef stroganoff call for sour cream which can be higher in fat, so cooking with low-fat yogurt keeps the fat grams low and is also easier to digest for lactose-intolerant eaters.

Serve this low-fat beef stroganoff recipe over cooked egg noodles or brown rice. Garnish with fresh thyme or basil leaves for a distinctive flavor boost. For a delicious healthy meal that covers all the food groups, add a green salad and finish up with a delicious pumpkin dessert.

Each serving has 208 calories, 1 gram of dietary fiber, 5 grams of fat, 10 grams of carbs, and 28 grams of protein.

Things to Consider When Buying a Yogurt Maker

The popularity of yogurt has exploded over the past thirty years. Healthy, delicious, eaten as a snack, for breakfast, dessert, and as an ingredient in baking and cooking, yogurt is a household staple for many. While yogurt used to be found mainly in gourmet or health food stores, there are now hundreds of brands available at your local grocery store. This increase in availability also means that there is now a wide range of ingredients in yogurt, with many including high amounts of sugar and artificial flavors. If you are an avid fan of yogurt, consider buying a yogurt maker to use at home. You will be able to control the ingredients and make a batch of yogurt at your convenience for just pennies a serving. Prior to making your purchase, consider the following points to ensure you buy the best yogurt maker for your family.

Who are you Buying it For?

Yogurt makers generally come in two models. The first has one large compartment or vat.
The second has several (often seven) smaller containers for individual servings of yogurt.
If you have a family, the one compartment yogurt maker could be more convenient as it makes a large quantity with less work, but you will all have to enjoy plain yogurt or the same flavor. The individual containers can make different flavored yogurts by simply adding fruits  such as blueberries, raspberries, or peaches to suit several different tastes.  How much yogurt does your household consume? There are 1 quart and 2 quart yogurt makers on the market, so if you have a busy, large yogurt-eating family a 2 quart machine may be the way to go!

Cleaning Your Yogurt Maker

Yogurt makers are small kitchen appliances that plug in to the wall. They work by heating
the ingredients (dairy milk, soya milk, or alternatives, yogurt starter, and fruits or flavor additions) and basically “cooking” them at a constant temperature for a number of hours. This is a great option for those who want to make lactose-free yogurt inexpensively. Check the instructions of the model you are considering. Is the vat or individual containers dishwasher safe? Are they glass? (They should be.) If you plan to use your machine several times a week you may get tired of cleaning small containers over and over again.

Timer or Automatic Shut-off

Yogurt makers vary in the time it takes to complete a cycle, with models ranging from 6 to 12 hours. If you work outside the home, consider buying a model with an automatic shut-off or timer. The downside of this feature is that you may not be able to adjust the cooking time, which effects the consistency of the yogurt. A shorter cooking time means a shorter fermentation period, resulting in watery or thin yogurt. Some people prefer a thicker, more solid yogurt, in which case a longer fermentation period is needed.

Extras

The last few points to consider when purchasing an automatic yogurt maker: What does it come with? Some include a recipe book with recipes specifically developed for your machine. What about a pack of yogurt starter? One of the main ingredients in yogurt are bacterial cultures that are needed to get the fermentation process started. Yogurt starters contain a range of healthy bacteria. And finally, is there a warranty? Like many small kitchen appliances, yogurt makers can break down. As of April 2011, an automatic yogurt maker can range in price from $39.99 to $69.99 USD, so do a little research into the extras.

Finding the best yogurt machine depends on the size and make-up of your household, your family’s preference for flavor and amount of yogurt, your willingness to clean, and your lifestyle. Do your homework prior to buying a yogurt maker will save time, money, and frustration.