Yogurt is usually thought of as a sweet food or used as a substitute for sour cream in the form of a dollop on your rice dish.
Yogurt over the past ten years has really made a come back due to those healthy probiotics. The great news is that many are experimenting with yogurt in many forms to bring it to the table for lunch or dinner. The really great thing today I want to introduce is the idea of SAVORY YOGURT. This is especially great for those of you not eating gluten. It is a protein rich alternative.
Adding sauteed veggies, chicken/beef/pork/shrimp/lamb, pickled onions/fermented veggies, a sprinkle of seeds (pumpkin, sesame, sunflower seeds), hot sauce or spices makes a complete meal! You can even add grains such as barley, rice, amaranth, buckwheat, bulgar, einkorn, farro, kamut, quinoa, …)
Use whole milk yogurt ( better yet make your own for full health benefits and probiotics)
Leave your yogurt out to get to room temperature while you cook your grains, veg, and get ingredients ready so the yogurt is not ice cold. Do not microwave yogurt!
You will need to add salt and pepper to your yogurt for full taste potential.
Yogurt can take a good amount of spice and heat. Have fun and don’t be shy.
Easy guide to try:
Yogurt + veg+grain +protein + crunch (seeds)+culture & spice
Remember that yogurt is the star here, the base of your bowl should be a cup of yogurt and the rest are toppings!
Veg: sautéed or steamed brocoli, greens, carrots, turnips, kohlorabi, avocado, cauliflower etc
Protein: sautéed or slow cooker; beef, chicken, pork, shrimp, fish, tempeh, crispy tofu ( extra yummy idea to add Gochujang paste to your protein before you cook to add depth of flavor)
Grain:cook and add a 1/2 cup per person barley, rice, amaranth, buckwheat, bulgar, einkorn, farro, kamut, quinoa, …)
Crunch: spinkling raw or toasted seeds adds crunch and health to eat bite; sesame seeds, pumpkin seeds, sliced almonds, sunflower seeds, …
Lastly add some Culture & Spice: fermented hot sauce, fermented jalepenos, cultured cauliflower, kimchi, sauerkraut, Gochujang paste or dried peppers, cumin, vinegar brined garlic, the list is endless!
Have fun! Cooking is bringing culture into your home and taking an active role in your health.