Written by Isabela Sorgio (Nutritionist, Mindful Eating Specialist)

Why You Should Include Yogurt in Your Diet

Yogurt is a fermented dairy product packed with beneficial bacteria, primarily Streptococcus thermophilus and Lactobacillus bulgaricus. Additionally, some commercial yogurts are enriched with probiotics, adding strains like Lactobacillus casei and Bifidobacterium (bifidobacteria), which contribute to gut health. 

Including these probiotics in your diet helps support a balanced gut microbiome, and yogurt is an excellent source of these beneficial bacteria!

Beyond probiotics, yogurt provides high-quality protein and essential micronutrients, particularly calcium and vitamins, making it a nutritious addition to your daily diet.

Try these very simple yogurt recipes and start including this highly beneficial ingredient in your daily meals!

1. Easy Homemade Yogurt Recipe

Ingredients:

• 1 container of plain whole yogurt
• 1 liter of whole or skim milk (either fresh or reconstituted powdered milk, as per package instructions)

Preparation:

1. Heat the milk over medium heat until it reaches approximately 40-43°C (104-109°F). Important: Don’t let it go beyond this temperature!

Tip: If you don’t have a thermometer, test it by dipping a finger in the milk for five seconds. If it’s warm but not hot, it’s ready!

2. Mix the yogurt into the warm milk and stir well. Pour the mixture into a thermos or a glass jar and seal tightly. To keep the temperature steady, wrap the jar in a clean blanket and place it in a warm spot (like an unheated oven) for 11-12 hours. Your yogurt is ready to enjoy!

Extra Tips:

• For a thicker consistency, add 2-3 tablespoons of powdered milk once the mixture is warm.
• Chill the yogurt in the refrigerator for a few hours to firm it up.
• Serve it with fresh fruits, dried fruit, a drizzle of honey or stevia, or add oats and shredded coconut for a wholesome breakfast or snack.

2. Yogurt Parfait Recipe

Ingredients (1 serving):

• 1 glass of plain yogurt (homemade or natural, unsweetened commercial yogurt)
• 2 tablespoons granola
• 1 tablespoon light cream cheese
• Stevia, to taste
• ½ small mango, diced

Preparation:
Layer ingredients in a glass as follows: start with yogurt, then granola, followed by cream cheese mixed with stevia, and top with mango chunks. Enjoy your delicious parfait!

3. Frozen Yogurt Bars Recipe

Ingredients:

• 2 bananas, halved
• 250 ml of plain yogurt
• Peanut butter
• Mixed nuts
• Granola
• Dark chocolate bar, chopped
• Blueberries

Preparation:

1. Line a loaf pan with plastic wrap and arrange the banana halves on the base.
2. Layer with peanut butter, then yogurt, followed by granola, mixed nuts, blueberries, and chopped dark chocolate.
3. Freeze for 2-3 hours. Slice into individual bars and enjoy!

These yogurt-based treats are not only delicious but packed with nutrients—perfect for a healthy breakfast or snack!