Lifestyle Choices

Homemade yogurt is far superior in taste and texture to what you can buy. It is creamier, lighter, and not as tart. Even plain, the cool creamy taste is good. If using yogurt for health reasons, eat it first thing in the morning and a couple hours after dinner. It works best on an empty stomach.

There are also many healthy ways of flavoring yogurt, should you wish to do so. Add 1 tablespoon of one or more of the following to 8 ounces of fresh yogurt:

• Frozen juice concentrate-apple, orange, pineapple, or any other juice concentrate of your choice.
• Dietetic or all-fruit jam, preserves, or jelly.
• Juice nectar-pear, apricot, or peach.
• Molasses or pure maple syrup.
• Apple sauce with a dash of cinnamon and raisins.
• Natural cereal.
• Honey with a teaspoon of vanilla.
• Barley malt sweetener (to taste).

<Use this spread in place of butter or margarine in all recipes, or simply use it as a spread.>

a) 1 tub unsaturated unhydrogenated soft safflower, margarine

b) 1/2 cup unrefined canola oil

c) 1/2 cup plain yogurt, preferably homemade

1. Blend all of the ingredients at low speed with a hand mixer or food processor until well mixed and creamy.

2. Spoon into a tub and refrigerate.

The dressing is good for people with low blood sugar:

a) l cup plain yogurt, preferably homemade

b) 1/2 teaspoon finely mashed garlic clove or 1 dash garlic powder

c) 1 mashed avocado

d) 1 teaspoon fresh lemon juice 1 dash of sea salt (optional)
Place all of the ingredients in a small bowl and heat until thick. Serve it over crisp lettuce or use it as a dip. It’s also good on baked potatoes.

Yogurt “cheese” can replace high-fat ingredients such as cream cheese, mayonnaise, or sour cream. It is made by draining the whey (the liquid portion) from plain nonfat or low-fat yogurt. You can do this by simply putting it in a yogurt strainer, a drip coffee filter, or a cheesecloth-lined A strainer positioned over a bowl. Leave the entire setup in the refrigerator for three and a half to twenty-four hours (the longer the time, the firmer the cheese). When it reaches 1 the desired consistency, either use it or store it in an airtight; container in the refrigerator.

This is a tasty low fat substitute for cream cheese and sour cream.

l quart homemade nonfat plain yogurt

• Line a strainer with three layers of cheesecloth and till with the yogurt.
• Place the strainer in a bowl in the refrigerator to drain overnight. A creamy textured cheese that can be used as cream cheese will be ready the next morning.

<Variation: Add a packet of organic dry onion soup mix to make a dip or a topping for baked potatoes. Or make a spread by mixing this creamy cheese with any type of fruit, chopped nuts, raisins, or herbs of your choice.>