Advertisement Yogurt is a great source of calcium, but beyond its bone-building properties; it has been found to supply certain health-promoting bacteria. These bacteria are known as probiotics.
Probiotics are live microorganisms, which, when eaten in adequate amounts, provide a health benefit for the body. The most common probiotics include Lactobacillus and Bifidobacterium bacteria. Many yogurt brands now include both bacterial strands. Due to their positive effects on the body, probiotics are often called “friendly” bacteria. The balance of “friendly” and “unfriendly” bacteria in our intestines and throughout our body is important to our health. While probiotics can improve our health, “unfriendly” microorganisms can upset the balance. Research is being done to determine whether probiotics can stop “unfriendly” bacteria to improve conditions such as infectious diarrhea, irritable bowel syndrome, inflammatory bowel disease, ulcers caused by bacteria, tooth decay, vaginal infections, stomach, respiratory and skin infections.
Making your own yogurt is a fun, inexpensive way to add a homemade touch to your meals and snacks. You can save anywhere from $1.50 to $4 for each quart of homemade yogurt when compared to purchasing commercial yogurt. I started making yogurt this winter. After several months, I perfected the following recipe to produce a creamy, smooth yogurt. The following yogurt recipe makes a great smoothie, parfait or sauce over oatmeal.
Elizabeth’s Homemade Yogurt
2 cups 1 percent milk
3 tablespoons yogurt
3 tablespoons cornstarch
1/4 cup dry powdered milk
Scald milk. Let cool to 110 degrees F. While milk is cooling, mix yogurt, dry powdered milk and cornstarch until smooth. Pour hot water into a food thermos and cover to heat the interior. Once the milk has reached 110 degrees F, add yogurt mixture and stir well. Remove hot water from the food thermos and replace with milk mixture. Place the lid on tight and let sit for 9 to 10 hours. Transfer into a container and refrigerate. Once the yogurt has cooled, beat with a whisk until smooth. To increase yogurt thickness, add an extra tablespoon of cornstarch. To sweeten, add 1 to 11/2 teaspoons of sugar for each cup of yogurt.
Makes 2-1/2 servings.
Nutritional information per serving (1 cup): 160 calories, 2.5 grams fat, 23 carbohydrates, 14 sugar, 10 grams protein.
Emily Jantz is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending companies.
