Culture club: yogurt's gift to healthy cooks: foods that taste rich, but aren't

Vegetarian Times, March, 2005 by Kathy Farrell-Kingsley

If you could peek into refrigerators across America, there's a good chance you'd find a carton of yogurt in many of them.

Why? Because not only is the dairy product the perfect quick breakfast or snack food, it has never been more popular. Last year, Americans consumed $2.5 billion in yogurt--more than double a decade ago.

The appeal of yogurt goes beyond convenience. Some believe the live cultures used to turn milk into yogurt provide potential health benefits such as bolstering the immune system, preventing gastrointestinal infections and easing arthritis. While these and other claims are still being researched, we do know that yogurt is a great source of calcium and protein, as well as phosphorus, vitamin [B.sub.12] and magnesium.

The problem with eating plain yogurt, even die-hard fans will admit, is that it's not that great on its own. To remedy this, yogurt producers have stocked supermarket shelves with a multitude of sweet but caloric treats such as candy-topped sundaes and puddinglike desserts. So the question is, how can you reap yogurt's benefits and still keep your waistline from expanding as fast as the indulgent selections in the dairy case? Use plain yogurt as a kitchen staple. Its custardlike quality imparts a creamy, satisfying texture to many dishes, including soups, stews, salads and baked goods. And if you use low-fat and nonfat varieties, you add full-fat flavor without the full-fat calories.

So if you're trying to reach (or stay at) a healthy weight and watch sugar or carbs, incorporate plain yogurt into your cooking and think of its dessertlike counterparts as an occasional indulgence.

WALDORF SALAD

Serves 6

For this salad, you can either peel
the apples and pears--or not.

2/3 cup apple cider
2/3 cup plain low-fat yogurt
1/4 tsp. ground cinnamon
  2 cups chopped apples such as
    Granny Smith, Rome
    and/or Gala
  2 cups chopped pears such
    as Bosc
  1 cup seedless grapes, halved
1/2 cup chopped celery
1/2 cup golden raisins
1/3 cup coarsely chopped pecans,
    toasted
  6 Boston lettuce leaves

1. Bring cider to a boil over high
heat in small saucepan. Cook until
reduced to about 3 Tbs., 15 to 20
minutes. Cool completely.

2. Mix cider, yogurt and cinnamon
until blended. Set aside.

3. Mix apples, pears, grapes, celery,
raisins and pecans in bowl. Add
yogurt mixture, tossing to coat.
Serve salad on lettuce-lined plates.

PER SERVING: 180 CAL; 3G PROT; 6G
TOTAL  (10.5G SAT. FAT); 33G CARB; 0MG
CHOL; 35MG SOD: 4G FIBER: 26G SUGARS

POACHED PEARS WITH
VANILLA-HONEY
YOGURT SAUCE

Serves 4
Makes 1 cup sauce (2 Tbs. per serving)

Here's an easy, elegant and guilt-free
dessert that's a cinch to make.

1/2 cup honey
  2 3-inch cinnamon sticks
  4 medium-sized peeled
    Anjou pears, cored and cut
    in half lengthwise

Vanilla-Honey Yogurt Sauce

  1 8-oz. container plain low-fat
    yogurt
  2 Tbs. low-fat sour cream
  1 Tbs. honey
3/4 tsp. vanilla extract

1. To make Poached Pears:
Combine 1 3/4 cups water and honey
in large nonstick skillet, and stir
until blended. Add cinnamon sticks.

2. Arrange pear halves, cut side
down, in single layer in skillet; bring
to a simmer over medium-low heat.
Cook 10 minutes, basting occasionally
with cooking liquid. Turn pears
over; cook 10 minutes, basting
occasionally, Turn pears over again,
and cook an additional 10 minutes,
or until tender, basting occasionally.

3. Meanwhile, to make Vanilla-Honey
Yogurt Sauce: Combine all
ingredients in medium bowl, and
mix well to blend. Cover, and chill
until ready to use.

4. Remove pears from skillet using
slotted spoon. Place 2 pear halves
on each dessert dish; set aside.

5. Bring cooking liquid to a boil
over high heat, and cook 7 minutes,
or until reduced to 1/2 cup. Discard
cinnamon sticks. Spoon 2 Tbs.
cooking liquid over each serving,
and top each with 2 Tbs. Vanilla-Honey
Yogurt Sauce.

PER SERVING: 280 CAL; 3G PROT; 1G
TOTAL FAT (0.5G SAT FAT); 72G CARB; 5MG
CHOL; 30MG SOD; 7G FIBER; 60G SUGARS

EGGPLANT SANDWICHES
WITH RED PEPPER-YOGURT
SAUCE

Serves 6
30 minutes or fewer

This Mediterranean-flavored
sandwich comes with a bonus:
The red pepper-yogurt sauce can
also be used as a topping for
steamed or grilled veggies.

Red Pepper-Yogurt Sauce

  1 cup nonfat plain yogurt
1/2 cup light mayonnaise
  1 7-oz. jar roasted red peppers,
    drained and chopped
1/3 cup packed fresh basil leaves,
    thinly sliced
  1 large clove garlic, pressed
  Salt and black pepper to taste

Sandwiches

1 firm medium-sized eggplant
  (about 3/4 lb.), cut into
  1/2-inch-thick slices
Salt and black pepper to taste
2 cups arugula, washed, dried
1 tsp. olive oil
1 tsp. red wine vinegar
6 whole wheat pita pockets

1. To make Red Pepper-Yogurt
Sauce: Whisk yogurt, mayonnaise,
peppers, basil and garlic to blend
in medium bowl. Season to taste
with salt and pepper. Cover, and
refrigerate until ready to use.

2. To make Sandwiches: Preheat
broiler. On rack of broiler pan,
arrange eggplant slices in one layer,
seasoning to taste with salt and
pepper. Broil eggplant about 4 inches
from heat, turning once, until
golden, 3 to 5 minutes on each side.

3. Toss together arugula, oil, vinegar,
and salt and pepper to taste in bowl.

4. Spread pita pockets with Red
Pepper-Yogurt Sauce. Fill each with
eggplant and arugula, and top with
more sauce, if desired.

PER SERVING: 160G CAL; 6G PROT;  4.5G
TOTAL FAT (1G SAT FAT); 27G CARB; 0MG
CHOL; 410MG SOD: 4G FIBER: 8G SUGARS

CURRIED CHICKPEA SALAD

Serves 4

30 minutes or fewer

This is just the ticket for curry
aficionados. It's good as is or
served over rice. If your taste is
adventurous, increase the amount
of curry powder, and add 1/2 tsp.
of dried crushed red pepper.

Dressing

1/2 cup plain fat-free yogurt
  2 Tbs. chopped fresh cilantra
  1 1/2 tsp. olive oil
  1 tsp. leman juice
  2 tsp. curry powder, or to taste
1/2 tsp. ground cumin
Salt and freshly ground black
  pepper to taste

Salad

  1 cup finely shredded carrot
3/4 cup thinly sliced yellow
    or red bell pepper
1/2 cup chopped plum tomato
1/2 cup raisins
  1 15.5-oz. can chickpeas,
    drained and rinsed
  6 cups chopped romaine lettuce

1. To make Dressing: Combine all
ingredients in small bowl; stir until
well blended. Set aside.

2. To make Salad: Combine carrot,
bell pepper, tomato, raisins and
chickpeas in medium bowl. Reserve
1/4 cup dressing, and pour remaining
dressing over chickpea mixture,
tossing gently to coat.

3. To serve, divide lettuce evenly
among 4 plates, and drizzle each
serving with about 1 Tbs. dressing.
Top each serving with chickpea
mixture.

PER SERVING: 210 CAL; 10G PROT;  4.5G
TOTAL FAT (1G SAT FAT); 35G CARB; 0MG
CHOL; 260MG SOD; 9G FIBER: 7G SUGARS