Plain yogurt is excellent when used in non-heated recipes like salad dressings, toppings, fruit and savory dips, and sandwich spreads. Since the flavor is tart, plain yogurt makes the perfect backdrop for both spicy and sweet flavors. It can also be mixed with mayonnaise for recipes such as chicken salad, potato salad and coleslaw, and is great for lightening up a calorie-rich creamy dressing.
While using plain yogurt in fresh applications is great and is easy to bake with, it can separate or curdle during stovetop cooking. Therefore, the dish should be taken off the heat with the plain yogurt added at the end. The perfect yogurt to cook with is Greek yogurt which is specially made resulting in an extra thick yogurt.
Greek Yogurt in Cooking and Sauce Making
Greek yogurt is a healthy cook’s friend and is found in most larger and specialty markets. It is made with a unique straining process removing the whey (liquid) making it thicker, more creamy and perfect for adding to a saucepan for making a quick and rich sauce. Greek yogurt is different than ordinary plain yogurt in that it can be used in cooking without it curdling up and separating.
This style of yogurt is not only great for the healthy kitchen, but is also good for diabetic households. Since the whey is strained from the yogurt itself, the result is a yogurt with less lactose with fewer carbohydrates than regular yogurts.
Tips When Shopping for and Cooking with Plain and Greek Yogurts
- Look at the labels and shop for brands with limited ingredients. Some yogurts contain added sugars, colors, artificial flavors and thickeners.
- Avoid heat treated yogurts as these have reduced healthy active cultures when eaten fresh.
- When using plain yogurt, the liquid that rises to the top at times is the whey. It can be drained off or stirred back into the yogurt.
- In salad dressing and dip recipes that call for regular mayonnaise, substitute half of the amount with nonfat plain yogurt without sacrificing flavor or texture.
- Greek yogurt is a great substitute for sour cream or whole cream in sauce recipes. The recipe can be simmered without fear of it curdling.
There are many different brands for Greek yogurts. Check out the source list of popular brands of Greek yogurts in supermarkets and specialty health food shops. Choices include those with flavors, plain styles, and choices in different levels of fat (whole, reduced fat and fat free styles are available).
Sour cream and heavy cream can lend richness and flavor to many baked goods and quick breads like muffins, biscuits and some cookies. Those two ingredients also lend unintentional added fat to the finished product. Plain yogurt can also easily be substituted for buttermilk or cream when stirring the wet-dry ingredients together, giving the recipe the needed tartness that buttermilk brings and richness that whole cream brings.
Renee Shelton - Renee Shelton is a classically trained culinarian frequently writing about baking, healthy cooking, fishing & sewing.
