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We ♥ yogurt—its health bona fides YOGURT and that tart, creamy wow. Get to know this MAY HELP...... Improve wonder food, then spoon it, swap it, blood pressure. ...Strengthen bones. Its potassium One cup covers swirl it every which way. roughly a third of your content (there’s BY CARA BIRNBAUM more in a cup than recommended daily PHOTOGRAPHED BY PATRICIA HEAL in a small banana) calcium intake. Some could be why. brands are also fortified with vitamin D, which helps you absorb EXCUSE US for holding up traffic in the yogurt end of the process, you’ve got something thick, the mineral. aisle lately, but it’s an exciting place to be! Tak- rich, and tangy. Voilà! The milk has transformed ing a cue from yogurt-loving countries the world into plain yogurt. over, Americans have turned a fringy health food But in the right hands, that “plain” flavor tastes into a scrumptious staple. In this new golden age, anything but. With a slew of alterna-milk variet- grocery store standards topped with strawberry ies and the revival of old-world yogurt­making and banana are now joined by those decked out techniques, a cup of the unadulterated white stuff in exotic fruits, earthy vegetables, and even sea carries plenty of delicious nuance. Plain Greek salt and spices. yogurt, for instance, is strained to remove much Wondering what yogurt actually is? At the of the whey, for a tangier, thicker (not to mention most basic level, it’s milk fermented with body-­ more protein-rich) fix than regular yogurt. What- boosting bacteria like Streptococcus thermophilus ever type you choose, yogurt is great straight or as and Lactobacillus bulgaricus. (Many brands add a delicious starting point for classic and bold top- bonus strains, too, like L. acidophilus and bifidus— pings alike. (Find all kinds of inspiration on page both backed by some promising health data.) 111.) And yogurt cooks up just fine in recipes for These bugs produce enzymes, including ones everything from sauces to desserts. that can digest lactose, which is why people who A food that both chefs and dietitians can get can’t drink milk still might enjoy yogurt. At the behind? Believe it.

Vegan Fat YO! DECODE ...Calm digestive issues. Made from almond, Nonfat comes with 2% fat Healthy bacteria in many yogurts THE coconut, or soy the least calories (labeled “live and active cul- LABELS milk, these yogurts but may have more READY FOR tures”) may ease irritable bowel can provide probi- sugar. So don’t fear symptoms and keep food moving FRESH 100% Grass-Fed otic benefits similar the fat! A bit (2%) smoothly through the GI tract. to their dairy coun- can be worth it. IDEAS? This ensures that HEY terparts. They also no grain is fed to Goat Milk TURN THE offer calcium, and the cows. The result- It’s nutritionally PAGE. ...Lower type 2 soy yogurt has ing yogurt has a similar to regular diabetes risk. decent protein, too. subtly grassy taste cow’s-milk yogurt A serving a day was associated and extra omega-3s. but tends to be with an 18% lower chance of extra tangy. getting the disease, according to a 2014 Harvard study— possibly because its probiotics help soothe inflammation MANAGEMENT SCHUPFER WALTER AT HEISS LINDA BY STYLING PROP ATTENBOROUGH. ALISON BY STYLING FOOD and balance blood sugar levels.

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1 NOW Ultimate Bagel Cucumber + smoked salmon + dill SPOON + sesame seeds 1 + horseradish THIS 2 ★ Fiery Flapjacks OUR TASTE TEST Toasted pecans + WINNERS ★ chili powder + SAVORY FAVE maple syrup 3 5 ★ Blue Hill Buffalo Blend SWEETEST Carrot Yogurt Celery + radish + SURPRISE Yes, carrot; we were wary scallion + hot sauce too. But this veggie-based Wallaby Organic 4 creation hits brand-new Purely Unsweetened Greek Goddess levels of delish. Think of WILD Yogurt with Peaches Grape tomatoes + the best veggie bisque COMBOS This fruit-tastic cup gets you’ve ever had—this is olives + red onion + all its yum factor from basil + olive oil that, plus probiotics. peaches, not added sugar. 5 ★ Indian Inspo ★ MVP 4 Mango chutney + LOOK, scallion + roasted NO SPOON! Fage Total 2% Plain spiced chickpeas Greek Yogurt Siggi’s Low-Fat Where would we be Squeezable Yogurt 8 without this go-to? The Tube in Blueberry velvety, tried-and-true The next best thing to a Greek yogurt is a longtime yogurt IV, in our opinion. staple among our staffers. It’s deeply satisfying, and 3 Even at 2% milk fat, it’s still tastes like real blueber- crazily luscious. ries. (Not always a given in the world of fruit- STIR THINGS UP ★ 6 flavored foods.) or give these addictive,7 inspired mix-ins a whirl. DREAMIEST Black Forest NONFAT Dried cherries + Sweet, chewy, crunchy, or even salty…whatever you’re in the mood for, Dannon Oikos cacao nibs + toasted yogurt is at the ready to satisfy. Top it with your favorite healthy snack items, Plain Greek Nonfat sliced almonds Yogurt 7 It may be fat-free, but Autumn Harvest FRUITY there’s nothing diet-y Apple + pumpkin pie CLASSICS about this silky pick. It’s spice + granola perfectly tart and an 8 6 excellent sour cream sub. What a Gem Pomegranate juice ★ and seeds + orange WHOLE-MILK segments + walnuts HERO 9 Organic Valley ★ Peachy Keen Grassmilk Plain FOR DESSERT Peaches + dates + Whole Milk Yogurt ONLY pecans + toasted 10 Holy wow, is this stuff Noosa Yoghurt coconut flakes fresh tasting. The top Salted Caramel 10 layer of cream gives it Treat yo’self to this Banana Cream Pie more luscious heft than decadence. It’s as Banana + cocoa your average non-Greek. heavenly as ice cream. powder or cacao nibs + crumbled graham cracker 9

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SMOOTH MOVES Try our yogurt swaps to turn “sometimes” foods into 3 nutritious “go for it” treats. 1. Switch out DR. OZ SAYS... heavy cream I grew up on ayran, for yogurt in this a chilled yogurt dreamy “panna beverage; it’s my cotta” with standard order at strawberries. Turkish restaurants. 2. 1 For a tart drink you Yogurt replaces can pick up at the sour cream grocery, try kefir—it’s in our one-pan fermented differently chicken with but just as refreshing. a velvety herb sauce. 3. Forget cream cheese. DIY yogurt cheese Yogurt “Panna Cotta” Remove from heat and sprin- tastes more with Strawberries kle in gelatin; let stand, 5 min. interesting on Return to low heat and bring toast with PREP 25 min plus chilling time cool toppings. COOK 10 min just to a simmer, whisking SERVES 4 constantly until gelatin is dis- 4. solved, about 2 min. Remove A bright and SWAP To unmold, dip the ramekin in satisfying Caesar from heat and whisk in 2 Tbsp hot tap water for 15 seconds, potato salad has honey, the vanilla, and zest. 4 dry, then run a knife along the no mayo, Let cool, 10 min. Place yogurt edge. Invert onto a plate. only yogurt. in a bowl; stir in milk mixture. 1 cup whole milk DIVIDE among 4 (½-cup) ra- STAR 1 ½ t sp plain unflavored Got yogurt? Then you can forget mekins or bowls. Refrigerate about cream and other high-fat gelatin until set, 2 hrs (or up to 1 day). 2 Tbsp plus 1 tsp honey dairy ingredients in saucy main ½ t sp pure vanilla extract TOSS berries with lemon juice dishes, silky desserts, and yummy ¼ t sp lemon zest, plus 2 tsp and (if the fruit needs sweet- lemon juice ening) 1 tsp honey. Cover; re- snacks. The taste is just as good 2 cups plain whole-milk frigerate until ready to serve. but with fewer calories and a lot Greek yogurt TOP custard with fruit mixture more nutrients. ½ cup chopped and almonds before serving. strawberries 242 cal, 14 g fat (10 g satu- 2 tsp sliced almonds, RECIPES BT LORI POWELL rated), 11 g protein, 19 g carb, toasted 18 g sugar, 1 g fiber, 61 mg HEAT milk in a saucepan over sodium, 26 mg cholesterol low heat until hot (do not boil). per serving DR. OZ ILLUSTRATION BY KATHRYN RATHKE KATHRYN BY ILLUSTRATION OZ DR.

SEPTEMBER 2016 DROZTHEGOODLIFE.COM 114 KEEP HOW SWAPPING HEALTHY IS Caesar FROZEN Potato Salad YOGURT? PREP 15 min — COOK 18 min SERVES 4 DIY Yogurt Cheese on Toasts Avoid overcooking the One-Pan Chicken with potatoes and you’ll serve PREP 5 min plus draining time up a salad with just the right MAKES about 3 cups Yogurt-Herb Sauce PREP 15 min — COOK 15 min amount of bite. This delicious soft cheese has SERVES 4 less fat and a tad more tang 12 oz small red baby Use whole-milk yogurt— potatoes than your typical cream it’s more stable than low-fat ½ t sp coarse salt, plus a cheese spread. Best of all, it’s when heated. pinch a natural with an array of 3 Tbsp plain 2% Greek sweet and salty toppings. 4 (4-oz) boneless, skinless yogurt chicken cutlets, ¼-inch 1 quart plain whole-milk 2 Tbsp Parmesan cheese thick or less Greek yogurt 1 Tbsp lemon juice ¾ tsp coarse salt Whole -grain toasts or 1 tsp extra-virgin olive oil ½ tsp pepper crackers 1 garlic clove, minced 2 ½ Tbsp all-purpose flour Pretty healthy—if T oppings of your choice: ½ t sp anchovy paste 3 Tbsp olive oil you shop right. pesto, honey, freshly (optional) 1 cup sliced mushrooms When we compared ground pepper, chopped ¼ tsp Worcestershire sauce 2 leeks, white and pale ½ cup of regular pistachios or walnuts, ½ tsp pepper green parts, sliced, rinsed vanilla yogurt with mango chutney, 1 cup chopped romaine 1 ½ t sp dry mustard ½ cup of frozen chopped scallions ½ cup chopped baby kale ⅓ cup low-sodium vanilla yogurt (same 2 Tbsp chopped red onion LINE a large sieve with 3 lay- chicken broth brand), we found ers of cheesecloth and set it 1 cup plain whole-milk COVER potatoes with cold they had about the over a large, deep bowl. Place yogurt water by 2 inches in a pot, and same amount of yogurt on cheesecloth, and 1 Tbsp chopped tarragon season with ½ tsp salt. Bring calcium and pro- fold ends of cloth up and over to a boil over high heat, then tein. The frozen SEASON chicken with ½ tsp yogurt. Top with a small plate, simmer over medium heat salt and ¼ tsp pepper. Dredge even packs some and weigh it down with a large until just tender, 15 to 18 min. in flour in a bowl; shake off probiotic power. canned good (or something Drain, and rinse under cold excess. So if you don’t mind similar). Refrigerate, letting water until cool. Halve pota- the few grams liquid drain into bowl, 3 hrs. HEAT 1 ½ Tbsp oil in a nonstick toes (or quarter if large). of extra sugar (19 skillet over medium-high heat. REMOVE can and plate, and together yogurt, Par- instead of 15) and Cook chicken, turning, until WHISK unfold cheesecloth. Transfer mesan, lemon juice, oil, garlic, a few extra calories golden and cooked through, DINNER AND LUNCH, BREAKFAST, FOR RECIPES SAVORY AND SWEET YOGURT: AUTHOR, FLETCHER, JANET what is now your cheese to an anchovy paste (if using), (100 instead of 85), 6 to 8 min. Transfer to a plate. airtight container, and refrig- Worcestershire sauce, pepper, it’s not a shabby erate until ready to serve (up ADD remaining 1 ½ Tbsp oil to and a pinch of salt in a big choice. Keep por- to 1 week). Discard liquid. skillet. Reduce heat to me- bowl. Add potatoes, romaine, tion size in mind, dium; cook mushrooms and and remember: SERVE cheese on toasts with kale, and onion, and toss to CULTURE; YOGURT toppings of your choice. leeks with the last ¼ tsp salt combine. Brands vary, espe- and pepper, stirring until cially when it comes 95 cal, 8 g fat (6 g saturated), 106 cal, 2 g fat (1 g saturated), golden and tender, about to calories, and 5 g protein, 1 g carb, 1 g sugar, 4 g protein, 18 g carb, 1 g 4 min. Reduce heat to low. Add some might skip 0 g fiber, 11 mg sodium, 13 mg sugar, 2 g fiber, 157 mg dry mustard; stir until smooth. the probiotics. cholesterol per ¼-cup serving sodium, 3 mg cholesterol Add broth and scrape browned Look for the label of cheese per serving bits from pan; cook, 30 sec. “live and active cultures.” Also, pan from heat; mix REMOVE avoid gooey, sugary some sauce into yogurt to toppings, and warm it. Then stir yogurt and reverse your ratio at tarragon into sauce off heat the yogurt shop: until smooth. Spoon sauce Fill your cup with over chicken. fruit, and top it 318 cal, 16 g fat (3 g saturated), with a swirl of the 30 g protein, 13 g carb, 5 g frozen stuff. It’s a sugar, 1 g fiber, 455 mg sodium, feel-good way to

91 mg cholesterol per serving get your fix. DIEKMAN, CONNIE UNIVERSITY; SCIENCE, PURDUE NUTRITION OF PROFESSOR SAVAIANO, DENNIS LOUIS; ST. UNIVERSITY IN MEDICINE, WASHINGTON OF PROFESSOR ASSISTANT M.D., CIORBA, MATTHEW SOURCES: ACADEMY THE SPOKESPERSON, AND FLORIDA, SOUTH UNIVERSITY OF NUTRITION, OF PROFESSOR ASSISTANT PH.D., WRIGHT, LAURI LOUIS; ST. UNIVERSITY IN WASHINGTON UNIVERSITY NUTRITION, OF DIRECTOR AUTHOR, RULE, STERNMAN CHERYL DIETETICS; AND NUTRITION OF

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