Healthy recipes with yogurt, one of the best foods according to Harvard

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Healthy recipes with yogurt, one of the best foods according to Harvard





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Filo pastry tartlets with raspberry yogurt. (Image: Snaps Photography)

Cow, goat or sheep; natural, sweetened, with fruit, enriched or flavored. The yogurt is possibly one of the most recurring milk derivatives in our kitchens and extremely essential in the context of a healthy, varied and balanced diet. And it has innumerable nutritional properties that the nomadic peoples of Turkey already knew, where some sources locate their origin and make it inseparable from the concept of Healthy life. These, in addition, have earned him a position of honor in the list of foods that we should consume daily prepared by the Harvard University.As we have explained in another Article, this probiotic is a sample of nutrients, as it is generous in proteins of high biological value, magnesium, calcium, healthy fatty acids and b12 vitamin. Furthermore, it plays a fundamental role in digestive health, while it contains bacteria that help balance, stabilize and, therefore, the health of the intestinal microbiota. It also “has higher digestibility than milk and improves the symptoms triggered by lactose intolerance “, as indicated by the Heart Foundation on their web portal.

Yogurt is rich in proteins of high biological value, calcium, fatty acids and vitamin B12

Possibly, the most classic way of consuming yogurt is as a dessert, either alone or accompanied by nuts, jam or honey. However, this healthy dairy is also the star ingredient of a host of culinary preparations, which gives a honeyed texture and an acid taste very interesting. Here are some ideas for including yogurt in the kitchen.

Yogurt cream gratin

Ingredients:

4 plain yogurts 5 eggs 4 tablespoons icing sugar 1 lemon

We separate the yolks of the whites and we reserve. Next, crush the yogurts, the yolks and two tablespoons of icing sugar with the blender until obtaining a fine cream. Then we put it in molds and bake at 150ºC during 15 or 20 minutes. Meanwhile, we make the meringue. For this, we mount the whites and the lemon zest to snow point with the rods. A little before they are ready, add the icing sugar and continue mounting. Finally, we introduce the meringue in a pastry bag, decorate the molds that we had reserved and gratin in the oven for a few minutes.

Chicken with yogurt and walnut sauce



Photo: iStock.


© Provided by Alimente
Photo: iStock.

Photo: iStock.

Ingredients:

1 kg of chicken thighs 300 ml of chicken broth 100 g of walnuts 1 lemon 150 ml of dry white wine 2 cloves of garlic 150 ml of Greek yogurt 1 bay leaf Olive oil Salt and pepper

We season the thighs, we sprinkle them with lemon juice and we mark them in a saucepan with olive oil. When they are golden, add the white wine, stir and cook for a few minutes. Later, we incorporate the chicken broth and the bay leaf, and continue cooking for another 20 minutes, approximately. Meanwhile, we grind the walnuts and the garlic with the mixer until you get a homogeneous paste. We extract the chicken meat from the casserole and place it on a tray; add the walnut paste, the yogurt and cook for a few minutes until the sauce is well linked. We ended up covering the chicken with the sauce.

Vegetables with yogurt sauce

Ingredients:

2 carrots 1 cucumber 1 endive 2 celery sticks

I meanFor the yogurt sauce:

1 skimmed yogurt 1/2 onion 1 teaspoon soy sauce White pepper Mint leaves

We cut the cucumber and carrots in canes, we separate the leaves of the endive and reserve. Next, we make the yogurt sauce gathering the mint leaves, the chopped onion, the yogurt, the soy sauce and a pinch of white pepper. We mix everything well until is well linked. To finish, we spread the endive leaves on a plate, cover them with the sauce and sprinkle the vegetables.

Cucumber and yogurt soup



Photo: iStock.


© Provided by Alimente
Photo: iStock.

Photo: iStock.

Ingredients:

4 plain yogurts 1 garlic clove 1 cucumber Parsley Mint leaves Virgin olive oil

We blend the yogurts, garlic, cucumber cut into slices and chopped parsley with the mixer until a fine cream, and let cool in the fridge during 2 hours. After that time, pour the mixture on a plate, water it with a stream of olive oil and decorate it with some mint leaves.

Green beans with yogurt sauce

Ingredients:

400 g green beans 1 Greek yogurt 1 teaspoon curry powder Half lemon juice Olive oil Salt and pepper

We cut the Jewish in the middle, we cook them in the express pot during 5 or 7 minutes and we reserve. Next, we make the sauce that will accompany the vegetables. To do this, we combine the yogurt, oil, lemon juice, a pinch of salt, pepper and curry, and mix well until fully emulsified. We conclude by spreading the beans on a tray and watering them with the sauce.

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