9 easy steps to eating more yogurt and improving health

Yogurt has a lot of properties which enhance health and keep you fit. It also tastes great plain or combined with other dishes. For health aim for five servings a week. These tips will help.

It's easier than you think, and you get a low-calorie, cheese like spread that can be sweetened with honey or spiced up with pressed garlic and herbs as a sandwich spread.

• Line a strainer with paper towels, dump in plain yogurt, and set over a bowl or pot.
• Cover and refrigerate overnight.
• In the morning, you'll have a whey-like liquid in the bowl and thick yogurt cheese in the strainer, ready for your recipe.

A lot of flavoured yogurt is full of sweeteners so it’s best to avoid these and go for a large tub of plain yogurt instead.

There are loads of ways you can use it creatively throughout the week in your cooking. If you want to flavour some with fruit for breakfast, add a bit of your favourite jelly or jam and some slices of real fruit, then mix it together.

It will be equally delicious but far less calorie heavy than the store-bought version.

Smoothies are delicious and a great source of nutrition. If you make your own, you can customize your blend to your own tastes. Follow these steps for a great smoothie:

Blend 250 millilitres plain, low-fat, or fat-free yogurt with a banana, a handful of fresh or frozen berries, a splash of orange juice, and a few ice cubes until smooth.

This is an amazing breakfast in a glass and once you master this basic approach, you can start experimenting with other fruit juices and fresh fruits.

Mix curry seasoning and honey into plain low-fat yogurt for a sweet and spicy dip for carrots.

Another great way of enjoying yogurt is to add chopped fresh basil and lemon to yogurt for a Mediterranean flavour. This is very tasty with sliced cucumber and zucchini.

Layer low-fat or fat-free yogurt, berries, mandarin oranges and granola or chopped almonds in a pretty wine glass or dessert bowl. It makes a treat worthy of royalty.

Frozen yogurt is a lovely treat for the summer months. Buy the brand with the least sugar and saturated fat and make yogurt popsicles in the freezer.

Alternatively, you can freeze a carton of frozen yogurt, then whirl in the food processor with frozen or fresh fruit for a delicious dessert.

Chocolate chips, party sprinkles, granola — many yogurts come with their own fancy mix-ins in a special cup on the lid. Skip these as they only add extra fat and sugar, raising the calorie count of that little tub of yogurt to way over 200.

Yogurt adds a healthy tang to all kinds of dishes. For example, spoon a dollop onto thick black bean or split-pea soup, then sprinkle with black pepper or herbs.

Dairy-free soy yogurts have only a small bit of saturated fat. If you're trying to avoid milk products or just want to get more soy into your diet, consider these soy-gurts only after you check the calcium content. Many are lower than the milk varieties. Many are also lower in magnesium, protein, and B vitamins.

When it comes to your diet, these ways of including healthy yogurt in your shopping and eating habits will have you meeting your dietary needs in no time. They’re delicious too!

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