Yogurt: a Superfood

What may help to treat diarrhea and irritable bowel syndrome,  prevent and treat eczema in children, prevent and treat urinary tract infections, and reduce the recurrence of bladder cancer? The answer: probiotics.

Probiotics are “good” bacteria naturally found in foods or added to them such as yogurt, fermented dairy drinks, and supplements. Most sources come from two groups, Lactobacillus or Bifidobacterium, with different varieties coming from each group. By consum

ing foods with probiotics, you can increase the number of healthy bacteria, boost your immunity, and promote a healthy digestive system.

We are beginning to hear from studies which confirm that consuming a nutrient in its whole food form is more effective than in the form of a supplement. Yogurts that contain probiotics are the ones that say “live and active cultures” on the label. Some of these products contain significantly more healthy bacteria than others. Even lactose-sensitive individuals may be able to tolerate yogurt with its “friendly” bacteria.

Including yogurt by itself or as an ingredient in healthy recipes is a delicious way to add protein, calcium, and probiotics to your diet. Choose low or non fat varieties without too much added sugar or artificial ingredients. Check the expiration date because as the yogurt’s shelf life diminishes, so will the live cultures.

Salmon with Citrus Yogurt Sauce

• 1½ tablespoons olive oil, divided
• 1½ pounds salmon fillet
• ½ teaspoon salt
• ¼ teaspoon pepper
• 1 cup low fat Greek style yogurt
• zest of 1 lime
• 1 tablespoon lime juice
• zest of 1 lemon
• 1 tablespoon lemon juice
• zest of 1 orange
• 1 tablespoon orange juice
• 2 tablespoons honey
• 1 tablespoon low sodium soy sauce

❶ Preheat broiler or grill. Oil foil or grill rack with ¼ teaspoon of olive oil and brush ¼ teaspoon on top of the fish. Sprinkle with salt and pepper. Cook 12 to 15 minutes, until cooked through.
❷ While fish cooks, blend yogurt, remaining tablespoon oil, and all remaining ingredients in a small bowl. Chill until ready to serve with the salmon.