Using yoghurt as a healthy substitute

Packed full of calcium and protein, yoghurt makes for a delicious and healthy snack. Incorporate it into a tzatziki, serve it on the side with a hot curry or try out our great recipe for muesli and yoghurt muffins below.

Full of healthy bacteria, protein and calcium, yoghurt is a great ingredient substitute or a delicious snack all on its own. It’s incredibly versatile and is great at any time of the day — simply add a few dollops to your breakfast cereal, mix some with berries for afternoon tea, serve it with dinner or enjoy a few spoonfuls for dessert.

Health benefits of yoghurt

Natural yoghurt is loaded with protein, calcium, amino acids and gut-boosting bacteria. These good bacteria, known as probiotics, can aid digestion and help fight off intestinal infections. Some varieties of yoghurt also come packed with vitamins such as potassium, riboflavin, zinc and B vitamins. Calcium, in particular, is great for women because of its benefits for bone strength and development.

Check the nutritional information on the back of the container and look for a yoghurt product that offers a good protein to carbohydrate ratio. Also ensure that sugar levels are kept to a minimum and that your pack offers “live and active cultures,” meaning it contains health-promoting bacteria.

Healthy oat and yoghurt muffins

Makes 12 muffins

These guilt-free muffins are quick and easy to make and are the perfect after-school snack or weekend treat!

Ingredients:

• 1-3/4 cups self-raising flour
• 1 cup toasted oats
• 1/2 cup sugar
• 1 teaspoon cinnamon
• 2 eggs
• 1 cup yoghurt
• 80grams butter, melted
• 3/4 cup dried fruit of your choice
• 1 tablespoon ground LSA mixture (linseeds, sesame seeds and almonds)
• 2 tablespoons honey

Directions:

1. Preheat the oven to approximately 200 degrees C.
2. Grease a muffin tin with butter or line with 12 muffin paper cases.
3. Sift the flour into a bowl with the muesli, sugar and cinnamon.
4. Lightly beat the eggs in a separate bowl. Add the yoghurt and butter, and whisk together.
5. Make a well in the flour mixture, then pour the egg and yoghurt mix in. Stir gently.
6. Add your dried fruit of choice — this can be any combination you wish, such as apricots, pineapple, sultanas, etc. Add the honey and LSA to the bowl.
7. Give the muffin mixture another final gentle stir so that all ingredients are combined but be careful not to over-mix the batter.
8. Pour a few spoonfuls of the mixture into each paper case.
9. Pop the baking tray in your pre-heated oven and cook for about 20 minutes or until golden on the top and cooked through.
10. Let cool, then serve with yoghurt or low-fat cream and berries.

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