Yogurt is made from fermented milk. Currently, there are 2 types of bacteria that are commonly used to create this chemical reaction: lactobacillus bulgacircus and Streptococcus thermophiles. This fresh and delicious milk derivative has been around for so long, it’s actually hard to trace it back to who exactly discovered it, or how. It can be traced as far back as Neolithic times. Undoubtedly it was discovered by accident (like raised bread or beer) by those who domesticated the first livestock animal species, and of course, in Central Asia, the cradle of some of the oldest civilizations. Our modern or industrialized version of yogurt didn’t appear, however, until 1919, in Barcelona, under the famous Dannon brand. This brand popularized yogurt and standardized the hygiene process and bacteria selection for its production. The texture and flavor that we know today is probably very different from the yogurt consumed by the Babylons and Egyptians thousands of years ago. It’s good to know, however, that this product, that brings me so much happiness, also once brought happiness to one of Genghis Kan’s soldiers. Neither distance, nor time has stopped man from appreciating yogurt.
And if that weren’t enough, yogurt is a rich source of protein, vitamin D, vitamin B6 and B12, Riboflavin, and calcium, just like milk. They also help keep our stomachs healthy though, since it is a rich underlying layer of beneficial bacteria. This same yogurt also provides helpful bacteria to our digestive tract, which sometimes produces the enzyme lactase, which helps us digest lactose. This is important for anyone who it intolerant to this sugar. You can eat plain or flavored yogurt, as well as any of the 3 recipes we’ve provided to you here:
- 5 Tbsp. plain yogurt
- 100 grams cubed turkey ham
- 1 tsp. apple cider vinegar
- 1 tsp. honey
- ¼ tsp. ginger
- 2 Tbsp. pear, finely diced
- 3 Tbsp. cucumber, diced
- 2 Tbsp. almonds
- 2 Tbsp. dehydrated blackberries
- 1 head of lettuce, your choice
- Mix yogurt, honey, ginger, and vinegar in a bowl. Use a spoon or spatula to blend all ingredients.
- Add ham, pear, cucumber, almonds, and blackberries, to yogurt mixture.
- To serve, make a bed of lettuce, and scoop yogurt mixture onto it.
Chicken Breasts with Yogurt Sauce
- ½ liter of plain, Greek yogurt
- 4 chicken breasts, deboned
- ¼ c. parmesan cheese
- ¼ c. green onions
- 1 c. cucumber, diced
- ½ tsp. fresh rosemary
- 1 tsp. pepper
- 1 tsp. mint
- ¼ tsp. salt
- In a bowl, combine yogurt, green onions, parmesan cheese, mint, rosemary, pepper, and salt.
- Set half of mixture aside. Mix the remaining half with the cucumber.
- Season chicken breasts and grill, uncovered, on medium heat for 15 minutes, or until meat is no longer pink. It is very important to cook chicken well.
- Flip chicken half way through cooking and glaze with yogurt sauce (without cucumber).
- Serve chicken breasts, glazing with remaining yogurt sauce (with cucumber). You can prepare a salad or steamed vegetables as a side.
- If you don’t have a grill, bake chicken in the oven at 180 degrees C. Use a fork to check that chicken is well cooked, and follow the same glazing process after chicken is half way cooked.
Bread with yogurt
- ¾ c. plain Greek yogurt
- 1 ½ c. flour
- 2 tsp. baking powder
- 1 tsp. salt
- 1 c. sugar
- 3 eggs
- 1 Tbsp. vanilla extract
- 1 Tbsp. lemon juice
- ½ c. raisins
- ½ c. vegetable oil
- Mix flour, baking powder, and salt in a medium sized bowl.
- Moisten sugar with lemon juice. Use your finger to squeeze out the last of the lemon juice.
- Add sugar to a blender, along with yogurt, vegetable oil, eggs, and vanilla. Blend. Add remaining dry ingredients, plus the raisins. Mix until forming a well-blended dough.
- Place dough in greased baking pan and bake at 180 degrees C for 50 minutes, or until golden brown. You can use a toothpick or a knife to check if it is done baking.
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