Yogurt, helping You enjoY

the holidaY season!

This time of year is synonymous with extravagance, festivities, gifts and all things joyful, but it can also mean excessive calories

and drinking, indigestion, and the loosening of many a belt...

The more festive meals we enjoy, the more the excess continues, until it’s time to make some New Year’s resolutions.

We thought you might appreciate some sensible tips to help get you through this period which we enjoy so much, yet also so often dread. Enter yogurt... hassle-free, guilt-free, and cool

Logotype Yoghurt in Nutrition 2013

the Yogurt trick: add a new ingredient to Your recipes

Yogurt is commonly used in baking and pastry, in the French classic yogurt cake for example, but it can also be a marvellous accompaniment to festive dishes.Yogurt is a handy replacement for milk, and especially cream, in everything from ice cream to sauces, and the benefit is that it reduces the fat content. It can also add a tangy note to vegetable-based dishes

Yogurt vinaigrette recipe

ingredients for 4 people • 1 pot yogurt• 2 shallots• 5 tbsp cider vinegar• 1 tbsp wholegrain mustard• 2 tbsp vegetable or beef stock• freshly chopped herbs

(chives, parsley, coriander, dill, mint...)• salt & pepper

MethodPeel and thinly slice the shallots. Add them to the vinegar and mix over a low heat until the liquid has almost evaporated. Remove from the heat. Add the yogurt and mustard to the stock. Stir the mixture in with the shallots. Add the herbs and salt & pepper to taste

A yogurt-inspired dipping sauce for crudités

ingredients • 4 plain Greek yogurts• 1 cucumber• 1 lemon• 1 garlic clove• 1 tbsp coriander • salt & pepper MethodPeel the cucumber, remove the seeds and finely dice the flesh. Peel the garlic clove and cut in half. Mix the Greek yogurt in a bowl with the diced cucumber, crushed half garlic clove, chopped coriander and a dash of lemon juice. Add salt and pepper and mix well. Serve with an aperitif or as an accompaniment to fish or shellfish

Light does not Mean «bad»

For those hardcore fans of cream-based sauces and/or desserts, 20% fat and even 5% fat versions are available and they are delicious!

Or you can lighten up your recipes the easy way with plain yogurt

EAch To ThEir oWN YogurT for ThE fEsTivE sEAsoN!

Aside from its nutritional benefits, yogurt’s appeal lies in its choice

of textures and flavours (set, smooth, drinking yogurt, 0% fat, plain,

flavoured, with fruit...), not to mention its freshness and practicality,

but it also has many different uses in cooking.

Basically, there are 3 different types of texture: set yogurt, blended

yogurt (usually in a pot), and liquid yogurt drinks in a bottle. The

texture of a yogurt has no effect on its nutritional properties or its

enzyme content. Blended and liquid textures are achieved simply by

mixing or stirring.

The fat content of yogurt can also vary:

• a «0% fat» yogurt has a fat content of less than 0.5%

• a «low-fat» yogurt (therefore partly skimmed) has a fat content

of less than 1%

• a «full fat» yogurt has a fat content of around 3%

• a «gourmet» yogurt has a fat content of between 5% and 10%

For your festive meals, opt for firm textures that will give body to your «light» dishes and

choose yogurts that are low in fat and have no added sugar

slice the Yule log!A chocolate Yule log is a must! But why not try a lighter recipe, using yogurt?

chocolate log made with yogurt - the kids will love it!

ingredients for 4 people • 1 pot yogurt (use the empty pot as a measuring guide)

• 2 pots flour

• 1 pot cornflour

• 3 eggs

• 1 pot sugar

• 1 pot melted butter

• 1 sachet yeast

• 1 sachet vanilla sugar

• 200g dark chocolate

• For the ganache: 200g dark chocolate and 100cl low-fat cream

MethodMelt the dark chocolate in a bain-marie. Mix together the flour, cornflour, sugar, yeast and vanilla sugar. Add the yogurt, egg yolks and butter, then the melted chocolate and beaten egg whites. Pour into three small cake moulds. Bake for 40 minutes in a preheated oven at 150°C.To make the ganache, melt the chocolate in the bain-marie and mix in the low-fat cream.Arrange the three cakes on a large plate. Cover with the ganache, then drag a fork along it to create ridges. Add marzipan holly leaves, chocolate shavings or your choice of other decorations...and enjoy!

More original yogurt-based recipes?

give Weeknight Wonders by Ellie Krieger

as a gift

Available on Amazon

are Your insides rebelling?Nausea, bloating, heartburn and pain are all symptoms of indigestion. To recover, you need to give your digestive tract a rest. Eat light, drink lots of water and enjoy a hearty soup, which will also fill you up. Likewise, consider having a yogurt; they are fresh and easy to digest. Eat one with some fruit, and because it is so light, your insides will thank you

YogurTs: A sourcE of hEAlTh All YEAr rouNd!

Yogurt is a fresh dairy product with exceptional nutritional benefits. It is one of the few foods that we eat

on a daily basis containing lactic enzymes.

Nutritional experts recommend that we consume 3 dairy products per day, and the more varied the

better. As part of this recommendation, yogurt is the perfect daily contribution to a varied, balanced diet

and a healthy lifestyle, especially during the festive season.

And it is good for us, as proven by the numerous studies carried out in 2014. Illustrated below is a summary

of the beneficial effects of yogurt observed in the most recent studies

4.5 servings of yogurt per week reduced the risk of developing type 2 diabetes

Reduced risk of diabetes

TYPE 2 DIABETES

28%

347mPeople withdiabetes

WHO projects that

diabetes will be the

7th leading cause

of death in 2030

* compared with non-consumers

People who eat ≥3 servings of yogurt per week gain less weight *

People who eat ≥3 servings of yogurt per week have a smaller waistline circumference *

Reduced risk of obesity

Less weight gain

Smaller waistline circumference

OBESITY

Obese adults

200m 300m

12%

50%

20%

> 40m

Obese children (<5 yo)

In 2008 In 2012

7 servings of yogurt per week (one per day) reduced the risk of becoming obese

YINI Infografics

Yogurt: a daily partner

for health

Logotype Yoghurt in Nutrition 2013

Learn more about yogurt and diabetes at www.yogurtinnutrition.com

Stay tuned! @YogurtNutrition

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