How to cook yogurt

Information for yogurt in our free cooking ingredients collection.

Yogurt

Yogurt is the result of milk that has been fermented and coagulated. Its inception, probably by accident, was thought to be around 4,000 years ago when nomadic Balkan tribes stumbled on the process as a way of preserving milk. In this age-old process, milk is left at 110 degrees Fahrenheit for several hours to be invaded by friendly bacteria.

Today’s yogurt, however, is created in a much more sophisticated manner. The process starts with the milk. The type of milk used defines the fat, calories, and, consequently, the richness of the yogurt. For example, nonfat yogurt comes from nonfat milk, and low-fat yogurt is derived from low-fat milk.

The milk is then pasteurized. One of the two milk proteins, the whey, is coagulated to create yogurt’s characteristic glutinous consistency, and the substance is then homogenized and cooled.

The true yogurt-making process then begins with the introduction of the starter bacteria cultures. In North America, the two most common bacteria strains used are Streptococcus thermophilus and Lactobacillus bulgaricus. These two types of friendly bacteria change the milk’s sugar (called lactose) into lactic acid. The lactic acid is responsible for the tangy, acidic taste of yogurt. The more bacterial strains used, the stronger the acidic flavor.

Some of the bacterial cultures survive the yogurt-making process. This type of yogurt will list “active yogurt cultures” or “living yogurt cultures” on the label. Other types of yogurt are pasteurized again after the cultures have sufficiently fermented the yogurt. This type is labeled “heat-treated”.

Active yogurt cultures help to digest casein, a protein found in milk. There is also some evidence that active yogurt cultures replenish the “friendly” bacteria in our intestines after the supply dwindles. This decrease in bacteria happens because of normal aging, illness, or use of some medications.

Yogurt did not attract Americans’ attention until the health-food movement of the 1960s. Even now, Europeans still consume 5 times as much yogurt as North Americans. Consumption in America is growing with the increased marketing of yogurt that has additional flavors added. One caution: added flavors can add calories and fat.

How to cook yogurt

Plain yogurt can be used in place of cream or mayonnaise in recipes, but the result will be less creamy and more tart. Cooking with yogurt can be a challenge because it curdles so easily. Make sure to allow yogurt to warm to room temperature before slowly heating it.

Low-fat and nonfat versions of plain yogurt can be used in many recipes that call for sour cream. The acidity from the lactic acid creates a taste similar to that of sour cream, but the texture is a bit compromised. However, a half cup of sour cream has 214 calories and 21 grams of fat, and the same amount of low-fat yogurt has 63 calories and 2 grams of fat. From a health standpoint, therefore, the texture becomes secondary. Another option would to be to use half sour cream and half yogurt.

Because yogurt contains an acid that can work as a tenderizer, it makes a wonderful marinade for meats. Tandoori chicken, an Indian dish, is probably the most well-known yogurt-marinaded meal. The basic marinade consists of lemon juice and plain yogurt.

Yogurt can be used for fruit and vegetable dips, atop baked potatoes or cold cereals, or in stroganoff recipes. It can even replace the sour cream used with nachos or be added to guacamole to reduce the fat.

Serving suggestions

Yogurt is the ultimate convenience food. Most supermarkets stock single-serving containers tailor-made for lunch boxes or quick snacks. Some producers have taken this idea a step further, presenting yogurt in push-from-the-bottom tubes that can be eaten without a spoon.

Honey, fruit, and granola are popular additions to yogurt, but yogurt can stand up to bolder additions such as chili.

Yogurt also offers two great dessert opportunities: frozen yogurt and smoothies. Frozen yogurt can be found in the supermarket freezer section or you can make your own by adding ingredients to yogurt and then freezing it. Smoothies can be made with low-fat yogurt and fruit or fruit juice and then whipped in a blender as a healthier alternative to malts and shakes.

• Ice cream and dairy desserts
• Herbs and spices
• Basil
• Bay leaf
• Chervil
• Chives
• Cilantro
• Dill
• Fennel
• Lavender
• Lemon balm
• Lemon grass

• Milk
• Soy and rice milk
• Dried and concentrated milks
• Cream and sour cream
• Cheese
• Fresh cheeses
• Semisoft cheeses
• Goat cheeses
• Soft, white-rind cheeses
• Blue or blue-veined cheeses
• Hard and firm cheeses
• Processed cheeses

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