Smoothies With Yogurt
Smoothies With Yogurt–Health Quick Tips
Few foods are better for you than smoothies with yogurt. Even if you don’t care for yogurt’s slightly acidic taste, you can take advantage of its creamy goodness and blend it with other ingredients to create a delicious drink.
Many types of yogurt contain healthful bacteria and plenty of calcium, the mineral that strengthens bones. Yogurt is also packed with thiamin, which helps nerves work efficiently, and vitamin B6, which helps amino acids link to form proteins. The addition of fresh fruit to yogurt smoothies provides vitamin C and other important nutrients. If you add soymilk, you’ll get even more calcium as well as phytoestrogens, compounds that may reduce breast cancer risk.
Smoothies with yogurt provide more than just vitamins and minerals. They’re rich in Lactobacillus acidophilus, a live bacterium that’s responsible for many of yogurt’s healing benefits. Research suggests that women who eat live-culture yogurt suffer from fewer yeast infections, probably because the organisms help maintain a healthful vaginal environment and make it more difficult for yeast-causing fungi to thrive. Live-culture yogurt may also relieve diarrhea and other digestive problems caused by antibiotics, which often kill “good” bacteria in the intestine. Preliminary evidence suggests that the bacterial cultures in yogurt may help ease the pain of rheumatoid arthritis, although more research needs to be done to confirm this.
All dairy foods are rich in calcium, protein, and other essential nutrients, which is why nutritionists recommend having 2 to 3 servings every day. Some people, however, aren’t able to enjoy milk or cheese because they don’t produce enough of the enzyme (lactase) that’s needed to digest lactose, a sugar in dairy foods. Live-culture yogurt may be the solution. It contains lactose, but the bacteria break down into lactic acid, which is easier for the body to digest. Even those who have regularly suffered from cramps or other digestive problems after consuming milk or cheese can usually enjoy yogurt without discomfort.
Yogurt smoothie recipes often call for the addition of fruit juice or honey, which tend to produce a beverage that’s a little too thick and sweet for most tastes. A better choice is to add low-fat milk or soymilk. These provide the right amount of creaminess without making the smoothie too thick or too sweet. A touch of vanilla extract will add depth to the flavor. You can use any fresh fruit in a smoothie–or, better yet, a combination of fruits, such as bananas, melons, pineapple, and berries. Sprinkle in a tablespoon or two of wheat germ for a hard-to-get dose of antioxidant vitamin E.
Yogurt has a reputation for being a very healthful food–and it usually is. However, some brands, especially frozen yogurt, may have nearly as much fat and as many calories as a serving of ice cream. When buying yogurt, check the label to make sure it’s low or nonfat. Check that it contains live bacterial cultures as well, which provide many of the nutritional benefits.
What’s your favorite treat–an ice-cold drink, fresh fruit, frozen yogurt? Why not put them all together and see what happens? Here’s a delicious, low-in-fat-and-calories smoothie that’s a cinch to create and full of vitamins and minerals. Why not break out the blender and have a breakfast blast?
Banana Yogurt Smoothie
- 3/4 cup fruit-flavored nonfat yogurt, not frozen
- 1 teaspoon honey
- 1 small banana, frozen
- 1/3 cup skim milk
- pinch ground cinnamon
1. Combine all ingredients in blender and process until smooth.
2. Serve in attractive glasses. If desired, garnish with light dusting of cinnamon.
Makes 2 servings, each containing approximately 120 calories (depending on type of yogurt used), 25 grams carbohydrate, trace fat, trace cholesterol, 6 grams protein, and 62 milligrams of sodium.