When It Comes To Yogurt, Think Outside Breakfast.

24 Sep

Yogurt has traditionally been used in many cuisines for its tangy flavor and many health benefits.  With the exception of fiber, all of the critical nutritional groups are covered by this creamy treat.  It packs a lot of protein, which is excellent for sustaining energy levels and regulating blood sugar levels.  The probiotics, or live bacteria microorganisms, present in yogurt cultures also nourish our stomach lining and support healthy digestion and absorption of nutrients from our foods.

Yogurt can be used in a wide variety of dishes; from sauces to breakfast to marinades for meats and vegetables. For this autumn season, be sure to include your own grass-fed yogurt into your kitchen routine.  Here are a few simple recipes to try but please don’t be limited! Allow your taste buds and creative impulses to rule your creations!  Let us know what creative uses for yogurt you come up with.

Spicy Roasted Whole Cauliflower (vegetarian) 

1 Tbsp heart healthy oil (ie. coconut, avocado, walnut, olive, etc.)

1 head cauliflower

1.5 cups fresh yogurt

1 lime, zested and juiced

1 Tbsp cumin

1 Tbsp garlic powder

1 Tbsp curry powder

2 teaspoons salt

2 teaspoons black pepper

  1. Preheat oven to 400 degrees F.  Lightly grease baking sheet with oil and set aside.
  2.  Prepare your cauliflower!  Cut off any extra stems or leaves.
  3.  In a medium bowl, mix remaining ingredients to make a yummy marinade sauce.
  4.  Place, stem-down, on the baking sheet and bake for approximately 30-40 minutes until a golden brown crust forms.
  5. Serve with a big salad or more autumn vegetables.

The roasted cauliflower has a satisfying quality and makes for a great meat substitute.  This particular recipe is tangy and spicy, satisfying on a cool autumn evening.

(adapted from www.purewow.com)

Avocado Yogurt Chicken Salad

2 cups free-range chicken, cooked and shredded

1 ripe avocado

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/2 teaspoon pepper

2 teaspoons fresh lime juice

2 teaspoons fresh chopped cilantro

1/2 cup plain fresh yogurt

Mix all ingredients and serve with croissants, crackers, whole wheat seeded bread or on a fresh green salad.  This is a healthy adaption on traditional mayo-based chicken salad.  It has lots of heart-healthy fats and provides the probiotic benefits of fresh yogurt.  Savor the last few sunny summer days with healthy, cooling chicken salad!

(Adapted from wishesndishes.com)

Fig Yogurt Bundt Cake

2 cups all purpose flour (or gluten-free flour mix of choice)

1 Tbsp baking powder

1/2 teaspoon salt

13 Tbsp organic butter, room temp

1 1/3 cup sugar

3 eggs

1 teaspoon vanilla extract

1 cup fresh yogurt

2 cups coarsely chopped figs

  1.  Preheat oven to 350 degrees F.  Grease and flour a ten-inch Bundt pan.
  2. In a small bowl, whisk together all dry ingredients.
  3. In a large bowl, cream together sugar and butter.  Mix in eggs, one at a time, then add vanilla then yogurt until just combined.  Gradually, add dry ingredients to wet.
  4. Pour mix into Bundt pan and bake 45-50 minutes or until golden brown and toothpick comes out clean.  Allow to cool, then garnish with fresh figs if desired.

With the bounty of figs going around this autumn season, we could all use some clever suggestions for figgy dishes.  This cake is light and refreshing, showcasing the fruit and utilizing fresh yogurt for a moist and delicious texture.  You can also serve with frozen yogurt!

(adapted from www.seriouseats.com)

Yogurt is a very diverse ingredient that can be cooked up into most any dish you can dream of.  Come on in to the Savvy Hen to shop Cultures for Health products to make your own yogurt at home.  We offer several different strands: Greek, mild flavor, Bulgarian and Filmjolk.

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