If there is one aisle in the grocery store that is the most misleading to consumers, it’s got to be the yogurt aisle. Fat-free, sugar-free, dessert-like, probiotic, on-the-go tubes; the variations are endless. Unfortunately though, about 99% of said choices are a far cry from what yogurt is traditionally.
Yogurt is simply fermented milk. Bacteria, or more specifically “yogurt cultures”, act on the lactose (i.e. milk sugar), producing lactic acid, which in turn acts on the milk proteins and gives yogurt its characteristic texture and tang. It is the precise reason that a lot of people who have a hard time digesting milk, find yogurt much more agreeable to their digestive systems; the lactose, a two sugar molecule made of galactose and glucose, has been broken down into its singular units. Lactose intolerant people lack the enzyme to do this on their own, and thus the lactose continues on through the digestive system, undigested, causing all sorts of wonderful stomach issues.
Eating foods rich in bacteria may sound like a sure fire way to make you sick, but in fact the opposite is true. When we eat fermented foods, such as yogurt, we increase our own health-promoting colonies (that’s right! they already live there), this has been shown to improve digestive health, immune function, reduce the risk of allergies/food sensitivities, reduce chronic inflammation which is at the root of a ton of different ailments and may also help with mental health issues like depression and anxiety.
Back to the grocery store aisle business, yogurt should be just two ingredients… milk and cultures. As humans, we are not naturally drawn to the sour tang of fermented foods; it is a taste that we have to grow to love with a little time and patience. It is the exact reason why people started sweetening yogurt with the likes of fruit or honey in the first place. But I dare you to look at the amount of sugar in just one serving of your favourite flavour; it can be upwards of 20g!! Even the vanilla kind (which most people don’t even think of as sweet) has 21g. Yowzaa… that is 6g away from a Snickers bar. My personal preference in the yogurt department is plain, organic, and if possible from some lovely grass-fed cows, sheep or goats. Farmer’s markets are good for that, but a lot of stores are now starting to carry some awesome local brands that fit the bill.
Making yogurt a little sweeter to suit your tastes is as easy as making your own yogurt cups; it allows you to customize your sugar levels, flavours and take advantage of all the wonderful goods that the season is offering. You can also prepare these cups ahead of time, making them the perfect grab-and-go breakfast for all the morning haters out there. Since I am loving the cold, crisp mornings, and the warming spices that takes the chill out of them, I went for a date bottom yogurt with cinnamon, nutmeg, cloves, and orange. But, left over cranberry sauce, pomegranates, or concord grapes (if you can still find them) would also be lovely.
Oh, and just one more thing, skip the fat-free kind. Without a little fat you don’t have the components to absorb all of those wonderful nutrients that are needed to protect and nourish your bones. Plus, a little fat goes a long way in the taste department. You will be a happier and healthier person. Trust me… I’m a doctor. Joking, but I do know food.
Yogurt with Pistachios
Ingredients
8 medjool dates, pitted and softened
1 Tbsp raw honey
Juice and zest of ½ orange
½ tsp cinnamon
⅛ tsp nutmeg
⅛ tsp
pinch of cloves
splash of vanilla
1⅓ cup of yogurt, divided.
4 Tbsp shelled pistachios, divided.
In a small bowl cover dates with hot water. Let sit for about ten minutes to soften. Drain and discard water.
Add dates to a separate bowl with orange juice, spices, vanilla, and honey. Mash with a fork or a pestle to create a paste. Divide among 4 mason jars. Top with yogurt.
If eating right away top with pistachios. If not seal and place in the fridge. Top with pistachios before serving.