Yogurt does well to the body and diet

In the vitamin, in the sauce, in the salad or in the mousse. How about combining yogurt in the sweet and savory dishes without having to fear the scales? Derived from milk and rich in calcium and fiber, skimmed-milk yogurt is not just a friend's diet. Light and tasty, it can be combined with numerous foods and just a little creativity to make that bland dish a taste and health festival. In order to make its menu even more attractive, My Life has invited chef Luciana Zaidan and nutritionists Amanda Epifânio Pereira and Veridiana del Rosso to prepare a selection of unusual combinations that will make you stick your hands in the dough and sweep it out on any occasion

Main types of yogurt used in cooking

Nutritionist Veridiana Del Rosso explains that yogurt is quite versatile, however, it only has this characteristic if used in the skimmed and natural versions. "Because they are more neutral and less caloric, they are ideal for cooking in general, but there are small differences between them that should be taken into account when preparing dishes and even when consuming", he explains.

Yogurts

Natural Yoghurts

With a mild flavor, the product is notable for containing all the nutrients offered by milk, such as proteins, carbohydrates, vitamins and minerals.

Skim Yogurts

With the same benefits offered by its natural version, skimmed yogurt has the advantage of containing less fat in its formula, taking

Yogurt Properties

Yogurt is an excellent "low-fat, low-calorie" yogurt.

Yogurt Properties

Yogurt is an excellent " companion "of the intestinal flora, which means that it regulates its biological clock and helps to keep the organism in balance. The food is rich in minerals (calcium, phosphorus, potassium, magnesium and zinc) and vitamins (A, B1, B2, B6, B12, niacin and folic acid). Intake of calcium in childhood and adolescence is extremely important as it prevents osteoporosis as well as chronic diseases, high blood pressure and cancer of the rectum.

Salads

Using skimmed yogurt replacing mayonnaise in salads is a creative way to decrease the calories of the preparations. Non-cholesterol or light mayonnaise versions help keep the taste closer to the original recipe without increasing fat and cholesterol. "You can still substitute chicken breast for smoked turkey breast or lean ham in strips," suggests nutritionist Amanda Epifânio.

Chef's tip: chicken spaghetti with yogurt

Ingredients

2 chicken breasts seasoned with lemon and salt, sautéed and shredded

1 bunch of celery in thin strips

2 large carrots, grated thick

1 green bell pepper and 1 red bell pepper thin strips

2 large onions, chopped

2 to 3 apples, chopped with lime juice (not to darken)

White raisins without seeds

Parsley chopped to taste

Olive oil to taste

Salt to taste

½ cup of natural skim yogurt

1 tablespoon of mayonnaise without cholesterol

How to prepare Roll the cooked chicken and cooled and mixed with other raw ingredients. Add the skimmed yogurt and the mayonnaise without cholesterol, mix well and bring to the refrigerator. Remove only when serving. Yogurt

Serving: 60g

Calorie value: 65 calories

With mayonnaise:

Serving size: 60 g

Calorie value: 230 calories

Meats

Light and sour, natural yogurt is an excellent choice to make herbs flavored with herbs and seasonings.

Chef's tip

: Lizard with potatoes and yogurt sauce

Ingredients 1,5 kg of lizard

2 cloves garlic, minced

¼ cup balsamic vinegar

Salt and pepper to taste

3 tablespoons olive oil

2 sliced ​​onions

6 potatoes without peeled, cut into cubes

Juice of ½ lemon

4 tablespoons of olive oil

1 tablespoon of mustard seed

½ may of natural yoghurt

4 cups of water

How to prepare

Season the meat with garlic, salt and pepper. Add the oil in a pressure cooker and brown the meat on all sides. Add 4 cups water, cover and cook for 40 minutes, counting from the moment the pressure starts. Turn off the heat, let the steam come out and open the pan. Spray the meat and if it is still a bit firm, cook with the pan (without pressure) for another 15 minutes. Add the onion, thyme and cook until the onion withers. Remove from heat and pan and allow to cool. Cook the potatoes in boiling water until tender, but firm. Drain and season still hot with salt and lemon, mustard and olive oil. Let cool and add the yogurt. Mix and bring to the refrigerator. Slice the meat, drizzle with olive oil and serve with the potato salad. Garnish with thyme leaves. "The lizard is a very lean beef cut and can be a great help in the diets of those who need to control cholesterol or even lose weight," says nutritionist Amanda Epifânio.

Count the calories

Lizard with yogurt:

Serving size: 100g

Serving size: 100g

Calorie value: 150 calories

With cream

Portion: 100g

Calorie value: 342 calories

Dessert- lemon ice cream

Desserts

How about giving that spice in the dessert without increasing the pointer of the scale? Replacing the fresh sour cream with yogurt is a great way to include delicious desserts to your menu without leaving the diet. "Cakes, mousses and ice creams are the best options," explains the chef.

Chef's tip:

lemon ice cream Ingredients

4 tablespoons lemon juice

1 envelope of unflavored gelatin powder

3 tablespoons culinary sweetener

1 cup 200g creamed yogurt

Method

Place the gelatin in a bowl and hydrate with 3 tablespoons water. Bring to the fire in a water bath for 5 minutes or until softened. Beat the gelatin, yogurt, lemon juice and sweetener in the blender and beat for 2 minutes or until smooth. Distribute in individual bowls and take to chill for 2 hours or until hardened. When serving, garnish with lemon zest. "This is a simple, quick, tasty and very low calorie recipe, ideal for times when we can not control the desire to eat sweet, and the best, without fault!" Explains nutritionist Amanda Epifânio. calories

With yogurt:

Serving: 150g

Calorie value: 80 calories

With cream:

Serving: 150g

Calorie value: 80 calories

Menu of the Day day

In addition to being a delight in vitamin E with cereals, yogurt can also be put into simple and tasty recipes like sandwiches and juices. "The trick is to abuse the fruits of the season and light accompaniments, such as cereals and honey," recommends Amanda.

Chef's tip:

Guava juice with yogurt

Ingredients 2 medium red guavas, in pieces

4 tablespoons of sugar

2 cups of natural yogurt

Method of preparation

1) Beat all the ingredients in the blender and then serve

2) Decorate the glasses with a slice of fruit Nutritionist's tip Amanda Epiphany "Prefer juices made with the fruit itself." Preserved pulp and sachets have preservatives that are not nutritious and are unpalatable, "she says.Calorie

:

With yogurt:

Serving: 250 ml Calorie value: 200 calories

With water:

Serving: 250 ml

Calorie value: 70 calories

Sandwich

Sandwich

Chef's tip: chicken sandwich with yogurt and honey

Ingredients

: 4 thinly sliced ​​chicken steaks. Drizzle in pan with olive oil, 1 cup of plain yogurt, 1 yarn, 1 yarn olive oil, 1 clove garlic, minced 1 small bay leaf, 1 pinch of cinnamon, 1 pinch of salt, 1 pinch of Pepper

How to prepare

Put the strips of chicken in a sauce made with yogurt, honey, pepper, cinnamon, garlic and bay leaf. Keep well capped in the refrigerator for 12 hours. Peel and cut 2 zucchini and 2 medium carrots into very thin slices and separate into a bowl clean, well dried leaves of lettuce (crisp or purple), seasoned lightly with olive oil and salt. Open quaro large Syrian breads cut by only half and fill in the following order: seasoned lettuce, carrots and zucchini, plus chicken with sauce. "Although it is a snack, this recipe serves four people and should be ingested without too many chaperones so as not to overstate the dose and gain weight," says Amanda.

---

Brazilian has developed a new pineapple: the puã

After several researches for two decades, biologist and botanist Pedro Nahoum created a new species of pineapple: in Tupi-Guarani, means round). The fruit has different characteristics than the common pineapple, it has a reddish rind that can be edible. The reddish color of the bark is related to the presence of anthocyanin, the same substance that is in the grape.

(Food)

Healthier fast food options can go into the diet

Everyone knows that fast food is not good for the health and hinders the time to lose weight. But when does that desire to eat a good snack? Well, know that even on a diet, you can give yourself that luxury. "When we think of fast food, we should always remember that the preparations are usually greasy and salty, so we should reserve these foods for a few days of the year," advises the nutritionist.

(Food)