Kaylor: Enjoy some yogurt during June, national dairy month
Have you noticed all the different kinds of yogurt in many grocery stores?
Some yogurt is labeled “Greek-style” while other brands are “custard-style,” “blended” or “whipped.” Some yogurt is found in ready-to-eat tubes and other yogurt is found in small cartons. Other yogurt package labels include the words “live and active cultures” or “probiotics.”
What does all of this mean?
Greek-style yogurt is thicker and creamier than regular yogurt because it is strained. It often is higher in protein, so it makes a satisfying snack.
Custard-style, blended or whipped are terms that refer to the texture of the yogurt. Custard-style yogurt is creamy, while blended yogurt usually has fruit pieces mixed in. Whipped yogurt is “airy” and light in texture.
“Live and active cultures” means that the yogurt contains “good bacteria” that give yogurt its usual texture and flavor.
Probiotics is another name for the live bacteria in yogurt and some other foods. Eating foods containing probiotics may have some health benefits.
Yogurt is an excellent source of calcium, potassium and protein. These nutrients help keep your bones and muscles strong. Some people who cannot digest lactose (natural milk sugar) can consume yogurt because the lactose has been broken down by the cultures.
Be sure to read the Nutrition Facts labels when selecting yogurt. Some types of yogurt are higher in calories, fat and/or sweeteners.
Keep yogurt and other dairy foods cold
To maintain quality and safety, store yogurt in your refrigerator at 40 degrees or below. You can freeze the tubes of yogurt for a kid-friendly snack.
Save some money Sometimes buying larger-sized containers or store-brand yogurt can save you money. Be sure to compare the unit cost (price per ounce). Often you can find this information at the front of the cooler, or you can calculate it yourself. Bringing a small calculator to the grocery store can help you spot bargains!
It’s grilled steak time, but sometimes our food budget doesn’t stretch that far. You can stretch your meat budget by watching your portion sizes. For example, enjoy grilled or broiled kabobs (vegetables and small pieces of meat on skewers). Try some of the “value cuts” of beef, including flat iron steaks and Western griller steaks. They are from the chuck or round sections of the animal, which usually are a little less tender. However, these steaks are cut differently by the butcher, so they can be grilled or broiled.
You can marinate less-tender cuts to make them even more tender and flavorful. Try marinating the meat in a “sauce” that contains an acid, such as vinegar or lemon juice. Acidic ingredients naturally tenderize the meat. You can buy marinades in bottles at a grocery store or make your own using a recipe. Allow about six hours of marinating in the refrigerator for less-tender cuts so the meat absorbs the flavor and becomes more tender but not mushy.
For marinade recipes, check out “Now Serving: Lean Beef”at ag.ndsu.edu/pubs/yf/foods/fn711.pdf.
Did you know?
A 3-ounce serving of meat is about the size of a deck of cards.
4 c. berries (strawberries and blueberries or a mixture)
1 c. creamy, nonfat vanilla yogurt
1/3 c. raisins or dried cranberries
Rinse and remove the green tops from the strawberries, then slice. Peel and slice the banana. In glasses or bowls, place about cup of berries and top with about 2 tablespoons of yogurt and a few slices of banana, then a dollop of yogurt. Top with raisins or dried cranberries and a sprinkle of cinnamon. Serve immediately.
Makes eight servings. Each serving has 90 calories, 0.5 gram (g) fat, 2 g protein, 21 g carbohydrate, 2 g fiber, 55 milligrams (mg) calcium and 20 mg sodium.
By: Julie Garden-Robinson, Food and Nutrition Specialist
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