Yogurt is a good food, friend of the intestine, especially if it is probiotic or at least as long as it is a genuine yogurt (or even, why not, homemade).
Lunch break, especially in summer, may mean a rich yogurt as a basis for a single dish. Like the Uncle Scrooge button soup, a yogurt flavored with the right ingredients can become a complete, healthy and delicious meal. Here are some ideas.
Most of us associate enriched yogurt with a sweet meal – and occasionally making a meal without salt is not at all a bad idea among other things. This actually depends on the ingredients we choose and how much sugar (in various forms) is eventually added. In any case we start from the classics.
Prelude: it is very important take care of the consistency. Yogurt itself can already be more or less liquid and creamy (the top of compactness and creaminess is the Greek one, or however cast). The creaminess of the yogurt is then combined with various soft or hard, dry or juicy ingredients. The advice is always to mix a variety of consistency, and not to miss at least one crunchy element.
Point number 2: the most common yogurt is certainly that of cow, which however does not win on the health scale. sulted alternative is the goat (or the sheep). Then there are of course the so-called vegetable yoghurts, primarily soy , but also soy is not the top choice for health: today there are good alternatives, for example those made with coconut milk, rich in properties.
And now we come to the other ingredients. Primarily: fburp, dried fruit and candied fruit. The fruit: let's have a go at it, but let's choose however that of the season, which gives us better nutrients and better taste. We can also put the cooked fruit, if you like it, maybe spiced with cinnamon and lemon zest. Fruit dried, we will never tire of repeating it, it is a true life saver and it's rich in protein as well as many other precious elements. There are the great classics like the homegrown and beloved walnuts (which combine very well, for example, with white grapes) or the more exotic Brazilian nuts. Hazelnuts, which are even more delicious when toasted and almonds, which among other things help for spring sleep and exhaustion. Then there is the fruit – fruit – dry: le apricots (which are among the least caloric) and the prunes they do very well! And then you can add some delicious piece of candied fruit, starting from ginger, which will give that extra tone to your single dish (do you know that it is the most powerful natural pain reliever?).
Also for protein & c the berries, like goji, açai, maqui and seeds like those of chia (which we recommend to soak first to soften it and then then assimilate all the properties) or sesame, pumpkin, cannabis, in short, all the little oily goodness.
We then move on to the carbohydrate: not only ad hoc cereals of every kind and type, starting from oats, which can be dry and crunchy but also cooked and soft porridge style. Not only that (and not too much!) cookies (if you have to, then quickly make them at home, your children will be happy too!). In yogurt the rusks are like a mouse in the cheese: give a delicious crunchy touch, choose the bio and maybe one alternative flour, like that of ancient grains or spelled. And let's not forget the dry pan: toasted and chopped is a real one greedy recovery from yogurt, both sweet and savory (in the latter case, treat it from mini bruschetta to be added to the dish).
Sweetener chapter: white sugar prohibited. True sugar nourishes as well as sweetening. And then there is honey, a true natural medicine (there is also the delicious bitter strawberry tree honey) and healthy and alternative sweeteners such as Maple syrup or dates. And if we didn't sweeten at all? Excellent choice, especially if there are already well-sugary elements such as fruit or dried fruit. Or if you want to get your own sweet-salty or savory dish.
In these last cases they come into play vegetables: not only the classic – and anticellulitic – cucumber, with which the well-known tzatziki is prepared but also tomatoes, beets and courgettes (grated or chopped), which you can mix with fruit (for example apples or pineapples) or season with oil & salt for the savory version. If you want to go into it, try the smoked fish (small pieces of sweet trout or of tasty herring (to combine with apple) but it can also become a container for great summer classics like ham & melon o the bresaola, which goes beautifully with fruit, even exotic.
In all cases – dish made with sweet, sweet-salty or salted yogurt – let's not forget the possible spices, starting from the sumptuous saffron is we dare to add the aromatic herbs, such as oregano (delicious combined with sunflower honey, for example), fresh marjoram (which combines very well with the banana), mint rather than helichrysum.
Other than: "At lunch I ate ONLY a yogurt" !!!
Carola Traverso Saibante
June 2019
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