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Yoghurt

In season all year

Food Description:

Yoghurt is a semi-solid fermented milk product which originated in Bulgaria. Most yoghurt today is made using cows' milk but delicious creamy yoghurt made from goat and sheeps' milk are becoming increasingly popular. There are hundreds of various yoghurts available, the range including full-fat to no-fat, natural, flavoured, with fruit and sugar free. The fermenting process occurs by adding a starter culture, a blend of bacteria usually lactobacillus bulgaricius and streptoccus thermophilus. Lactobacillus acidophilus is another common bacteria added in yoghurt making. It encourages the growth of healthy bacteria in the intestines necessary for complete digestion. There are two types of plain yoghurt; set and stirred.
Set yoghurt is made in the container it is sold in and not as smooth and creamy as stirred yoghurt. From a health perspective it's preferred as the the healthy bacteria are preserved better. During the yoghurt-making process, lactose from milk is broken down into lactic acid. Lactose intolerant people can usually tolerate yoghurt and obtain calcium from dairy in this form.

The calcium content of yoghurt is more readily available than in milk.

General Information:

Category: Dairy
To Buy: Buy from the supermarket or health food shop. Check the use-by date. Select one with acidophilis and avoid any with artificial sweeteners, colouring and added flavour.
To Store: Store in the fridge in the container for 2-3 weeks.
Tips and Tricks: To prevent yoghurt from separating when heated, stir it through the dish at the last minute or stabilise it first. To stabilise yoghurt, heat it in a pan with 1 egg white and 1 teaspoon of sea salt. Stir uncovered (in one direction only) for 10 minutes. Source: Stephanie Alexander: The Cook's Companion.

Nutrition (0.5 Cup):

Weight (grams): 130
Carbohydrates, g: 6.1
Protein (g): 6.1
Saturated Fat, g : 2.9
Vitamin B2: Aids in the metabolism of fats, protein and carbohydrate. Also involved in maintaining mucous membranes and body tissues, good vision and health of skin.
Calcium: The most abundant mineral in the body, calcium is essential for health of bones and teeth, and also for nerve transmission, cardiovascular health, muscle contraction and blood clotting.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Energy (kJ): 395
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Fat (g): 4.4
Monosaturated Fat , g: 1.3
Vitamin D: Produced in the body by the action of UV light on the skin. Necessary for the absorption of calcium and the regulation of phosphorus; this action maintains bone and teeth health as well as nervous system, heart and muscles and blood clotting functions. Contraindications: Taken in excess will accumulate in the body and cause toxicity.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: There are hundreds of uses for yoghurt - as an accompaniment to spicy dishes, in breakfast cereals, to marinate meat, in dips, puddings and cakes. Try to substitute yoghurt for cream where possible.

Benefits the Following Health Conditions:*

Bacterial Infections
Digestive Disorders
Gingivitis
Immune Deficiencies
Osteoporosis
 Diarrhoea
Fungal Infections
High Blood Cholesterol
Menopause
Ulcers

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.

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