Plain yogurt is a staple ingredient in many cuisines, particularly in Indian, Greek, and Middle Eastern cooking. Its creamy texture, tangy flavor, and numerous health benefits make it an excellent addition to various dishes, from savory meals to sweet treats. In this article, we will explore the different ways you can use plain yogurt in cooking, its benefits, and some delicious recipe ideas to get you started.
Benefits of Using Plain Yogurt in Cooking
Plain yogurt is an excellent ingredient to incorporate into your cooking due to its numerous benefits. Here are some of the advantages of using plain yogurt in your recipes:
- High in Protein: Plain yogurt is an excellent source of protein, making it an ideal ingredient for those looking to increase their protein intake. Greek yogurt, in particular, is high in protein, with a 6-ounce serving containing around 15-20 grams of protein.
- Probiotics: Plain yogurt contains live and active cultures, which are beneficial for gut health. These probiotics can help support digestive health, boost the immune system, and even produce vitamins.
- Versatile: Plain yogurt can be used in a variety of dishes, from savory meals to sweet treats. Its creamy texture and tangy flavor make it an excellent addition to many recipes.
- Low in Calories: Non-fat plain yogurt is low in calories, making it an excellent ingredient for those watching their weight. A 6-ounce serving of non-fat plain yogurt contains around 80-100 calories.
Using Plain Yogurt in Savory Dishes
Plain yogurt is a staple ingredient in many savory dishes, particularly in Indian and Middle Eastern cuisine. Here are some ways you can use plain yogurt in savory dishes:
Marinades and Sauces
Plain yogurt can be used as a marinade for meats, poultry, and seafood. The acidity in the yogurt helps to break down the proteins, making the meat tender and flavorful. You can also use plain yogurt as a base for sauces, such as tzatziki or raita.
Curries and Stews
Plain yogurt can be used to add creaminess and tanginess to curries and stews. You can add it towards the end of cooking, so the heat doesn’t curdle the yogurt.
Salads and Raitas
Plain yogurt can be used to make delicious salads and raitas. You can mix it with cucumbers, cumin, coriander, and cayenne pepper for a refreshing side dish.
Recipe: Chicken Tikka Masala with Yogurt Marinade
Ingredients:
- 1 1/2 cups plain yogurt
- 2 tablespoons lemon juice
- 2 tablespoons ghee or vegetable oil
- 2 teaspoons garam masala
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 1/2 pounds boneless, skinless chicken breast or thighs
- 2 large onions, thinly sliced
- 2 cloves garlic, minced
- 1 can (14 oz) diced tomatoes
- 1 cup chicken broth
- Fresh cilantro, for garnish
Instructions:
- In a large bowl, whisk together the yogurt, lemon juice, ghee or oil, garam masala, cumin, coriander, cayenne pepper, salt, and black pepper.
- Add the chicken to the marinade and mix well to coat. Cover and refrigerate for at least 2 hours or overnight.
- Heat 2 tablespoons of oil in a large skillet over medium-high heat. Remove the chicken from the marinade, letting any excess liquid drip off. Cook the chicken until browned and cooked through, about 6-8 minutes. Transfer the chicken to a plate and set aside.
- In the same skillet, cook the onions until they are lightly browned and caramelized, stirring occasionally. Add the garlic and cook for 1 minute.
- Stir in the diced tomatoes, chicken broth, and cooked chicken. Bring the mixture to a simmer and cook until the sauce has thickened, about 10-15 minutes.
- Taste and adjust the seasoning as needed. Garnish with cilantro and serve over basmati rice.
Using Plain Yogurt in Sweet Treats
Plain yogurt can be used to make delicious sweet treats, such as smoothies, parfaits, and desserts. Here are some ways you can use plain yogurt in sweet treats:
Smoothies and Parfaits
Plain yogurt can be used as a base for smoothies, adding creaminess and protein. You can also use it to make parfaits, layering it with granola, fruit, and honey.
Desserts
Plain yogurt can be used to make delicious desserts, such as cheesecakes, creme brûlée, and panna cotta. You can also use it as a substitute for sour cream or buttermilk in recipes.
Recipe: Yogurt and Honey Panna Cotta with Fresh Berries
Ingredients:
- 1 cup plain yogurt
- 1/2 cup heavy cream
- 1/4 cup granulated sugar
- 1 tablespoon honey
- 1 teaspoon vanilla extract
- 1/4 teaspoon kosher salt
- 1/2 cup fresh berries, such as raspberries, blueberries, or strawberries
Instructions:
- In a medium saucepan, combine the yogurt, heavy cream, sugar, honey, vanilla extract, and salt. Cook over medium heat, stirring constantly, until the sugar has dissolved and the mixture is hot but not boiling.
- Remove the mixture from the heat and let it cool to room temperature. Cover and refrigerate for at least 4 hours or overnight.
- Just before serving, spoon the panna cotta into individual serving cups or a large serving dish. Top with fresh berries and serve chilled.
Substituting Plain Yogurt in Recipes
Plain yogurt can be substituted in many recipes, particularly those that call for sour cream, buttermilk, or mayonnaise. Here are some substitution ratios:
- Sour Cream: You can substitute plain yogurt for sour cream in most recipes. Use a 1:1 ratio, but keep in mind that yogurt has a tangier flavor than sour cream.
- Buttermilk: You can substitute plain yogurt for buttermilk in recipes. Use a 1:1 ratio, but add a tablespoon of white vinegar or lemon juice to the yogurt to give it a similar acidity to buttermilk.
- Mayonnaise: You can substitute plain yogurt for mayonnaise in some recipes, such as dips and sauces. Use a 1:1 ratio, but keep in mind that yogurt has a tangier flavor than mayonnaise.
Conclusion
Plain yogurt is a versatile ingredient that can be used in a variety of dishes, from savory meals to sweet treats. Its creamy texture, tangy flavor, and numerous health benefits make it an excellent addition to many recipes. Whether you’re looking to add protein to your diet, support digestive health, or simply add creaminess to your dishes, plain yogurt is an excellent choice. So next time you’re cooking, consider reaching for a cup of plain yogurt and unlocking its power in your kitchen.
What is the benefit of using plain yogurt in cooking?
Using plain yogurt in cooking offers several benefits. It adds a tangy flavor and tenderness to dishes, making it an excellent addition to various recipes. Additionally, plain yogurt is a healthier alternative to sour cream or mayonnaise, as it is lower in calories and fat.
Plain yogurt is also an excellent marinade for meats, as its acidity helps break down proteins and tenderize the meat. This results in juicy and flavorful dishes that are perfect for grilling or roasting. Furthermore, plain yogurt can be used as a base for sauces and dips, providing a creamy texture without the need for heavy cream or butter.
How can I use plain yogurt in savory dishes?
Plain yogurt can be used in a variety of savory dishes, such as curries, stews, and soups. It adds a tangy flavor and helps to balance the spices in the dish. You can also use plain yogurt as a marinade for meats, such as chicken or lamb, before grilling or roasting.
Another way to use plain yogurt in savory dishes is to mix it with herbs and spices to create a sauce or dip. For example, you can mix plain yogurt with cucumber, garlic, and dill to create a refreshing sauce for grilled meats or vegetables. You can also use plain yogurt as a substitute for sour cream or mayonnaise in recipes, such as dips or salad dressings.
Can I use plain yogurt in baked goods?
Yes, plain yogurt can be used in baked goods, such as cakes, muffins, and breads. It adds moisture and tenderness to the final product, making it an excellent substitute for buttermilk or sour cream. You can also use plain yogurt to reduce the amount of oil or butter in a recipe, resulting in a healthier baked good.
When using plain yogurt in baked goods, it’s essential to note that it will add a tangy flavor to the final product. You can balance this flavor by adding a sweetener, such as sugar or honey, or by using a flavored extract, such as vanilla or almond. Additionally, you can use plain yogurt to create a glaze or frosting for baked goods, providing a creamy and tangy topping.
How can I use plain yogurt in desserts?
Plain yogurt can be used in a variety of desserts, such as parfaits, smoothies, and frozen treats. It adds a tangy flavor and a creamy texture, making it an excellent base for desserts. You can mix plain yogurt with honey, fruit, or nuts to create a healthy and delicious dessert.
Another way to use plain yogurt in desserts is to mix it with cocoa powder or melted chocolate to create a chocolate dessert. You can also use plain yogurt to make a cheesecake or a creme brulee, providing a creamy and tangy base for the dessert. Additionally, you can use plain yogurt to make a frozen treat, such as a yogurt popsicle or a frozen yogurt bark.
Can I use flavored yogurt instead of plain yogurt in recipes?
While flavored yogurt can be used in some recipes, it’s not always the best substitute for plain yogurt. Flavored yogurt has added sugars and flavorings that can alter the taste and texture of the final product. If you’re looking for a specific flavor, it’s better to use plain yogurt and add the flavorings yourself.
However, if you only have flavored yogurt on hand, you can still use it in some recipes. For example, if you’re making a dessert, you can use a flavored yogurt that complements the other ingredients in the recipe. But if you’re making a savory dish, it’s best to use plain yogurt to avoid adding unwanted flavors.
How can I store plain yogurt to keep it fresh?
Plain yogurt can be stored in the refrigerator to keep it fresh. It’s essential to check the expiration date on the container and to store it in a sealed container to prevent contamination. You can also freeze plain yogurt to extend its shelf life, but it’s essential to note that freezing can affect the texture and consistency of the yogurt.
When storing plain yogurt, it’s also essential to keep it away from strong-smelling foods, as it can absorb odors easily. You can also store plain yogurt in the freezer in ice cube trays, making it easy to use in recipes without having to thaw the entire container. Additionally, you can make your own plain yogurt at home by heating milk and adding a yogurt starter, providing a fresh and healthy yogurt for your recipes.
Can I make my own plain yogurt at home?
Yes, you can make your own plain yogurt at home by heating milk and adding a yogurt starter. This process is called fermentation, and it allows you to create a healthy and delicious yogurt that is tailored to your taste preferences. You can use a yogurt maker or a slow cooker to make the yogurt, and you can flavor it with honey, fruit, or nuts.
Making your own plain yogurt at home also allows you to control the ingredients and the consistency of the final product. You can use different types of milk, such as almond or soy milk, to create a non-dairy yogurt. Additionally, you can add probiotics or other supplements to the yogurt to increase its health benefits.