Dairy products have gotten a lot of bad press lately for being high in calories.

But yogurt contains probiotics: “good” bacteria that research suggests may actually help reduce the amount of fat your body absorbs.

Yogurt is also one of the best sources of calcium — a mineral that may fight fat.

Not getting enough calcium can trigger the release of calcitriol, a hormone that causes us to store fat.  On the other hand, getting your daily calcium needs helps you burn fat more efficiently.

Yogurt and other dairy foods are also leading sources of leucine, which also helps fight fat.

You are well familier with eating yogurt from a small container — usually with fruit mixed in or “on the bottom.” 

So I have included a few recipes here that allow you to enjoy yogurt in different and interesting ways.

Enjoy.

Coconut Raita

Indian cold yogurt salad with the delicious taste of coconut!

Ingredients:

• 1 cup plain yogurt
• 1/4 cup peeled, finely chopped seedless cucumber
• 2 tablespoons unsweetened flaked coconut
• 1/4 cup coarsely chopped fresh cilantro, or more to taste

Directions:

1. Combine the yogurt, cucumber and coconut.

Place a dollop on top of a potato pancake or even a baked potato.  

Garnish with a pinch of chopped cilantro.

Mahdzoon Chicken

Cooking in yogurt gives the chicken a creamy tenderness and a certain “tang!”

Ingredients:

• 2 pounds boneless, skinless chicken breasts
• 1 cup olive oil
• 1 teaspoon crushed garlic
• 1/2 cup dry white wine 
• 1 teaspoon fresh basil
• 1/2 cup chopped Armenian or Italian flat leaf parsley
• 2 medium yellow onions [sliced]
• Salt and pepper to taste
• 2 cups mahdzoon or plain yogurt

Directions:

1. Place the olive oil, crushed garlic, wine, and basil in a bowl or pan and add the chicken breats so they are covered with the marinade.
2. Cover and let the chicken marinate over night in the refrigerator.
3. Heat a teflon chicken fry pan with a tablespoon of olive oil and brown the chicken on both sides.
4. Discard the marinade.
5. In another pan, add 2 tablespoons of olive oil and saute the onions until they are golden.
6. Place the chicken in the pan with the onions.
7. Spread the mahdzoon over the chicken and onions, cover and let cook over a medium burner for 30 minutes.
8. Sprinkle with the chopped parsley and serve.

Mango Lassi

Ingredients:

• 1 cup plain yogurt
• 1/2 cup mango pulp (fresh or canned)
• 1 cup crushed ice
• 3 table spoons sugar

Directions:

1. Blend all of the above.
2. Add a little water if the consistency is too thick.

Keep refrigerated.
Serve chilled.  

Pineapple Lassi

Ingredients:

• 1 cup ripe, fresh pineapple (peeled and diced)
• 1/2 cup plain, natural yogurt
• 1/2 cup water
• 2 tablespoons sugar
• cup ice cubes

Directions:

1. Place all ingredients in the jug of an electric blender or food processor and blend until smooth.
2. Pour into chilled glasses and serve immediately.