Yoghurt is one of the oldest foods consumed all around the world today. Yoghurt provides a variety of health benefits ranging from enhancing gut immunity to aiding digestion. Yoghurt is also a rich source of calcium, protein, potassium and vitamin B12. Some yoghurts are also fortified with vitamin D as well. Home-made yoghurt is mostly preferred in Indian households. According to Mintel research published last year, 71% of Indians prefer home-made yoghurt over commercially prepared ones. 

Nutritional Value Of Yoghurt

Yoghurt (100g)Nutritional Content
Energy60 kcals
Carbohydrates4 gms
Protein3.5 gms
Fat3 gms
MicronutrientsNutritional Content
Calcium199 mg
Phosphorus90 mg
Potassium150 mg
Vitamin A90 IU

Benefits Of Yoghurt

Now that you know the nutritional values of yoghurt, let us look at some of the health benefits of yoghurt.

1. Good Source Of B12

B12 is found in non-vegetarian food as a result of which B12 deficiency is largely seen in vegans. Yoghurt is a good source of B12 for vegetarians. Along with B12, curd is rich in vitamins like B2, B5, lactic acid, calcium, zinc and protein which are known to reverse a variety of skin conditions. Learn 8 ways to use curd for face and skin here.

2. Aids In Digestion

Yoghurt contains Bifidobacteria which helps soothe your stomach. It can also help prevent the occurrence of diarrhoea and constipation.

3. Good Source Of Calcium 

Yoghurt is rich in calcium and can be beneficial especially for individuals suffering from lactose intolerance. The bacteria in yoghurt helps in the digestion of lactose.

4. Reduces Incidence Of Osteoporosis And Preserves Bone Health

Osteoporosis can occur as a result of calcium deficiency. Yoghurt helps in strengthening bones and improves bone mineral density.

5. Beneficial For Individuals Suffering From High Blood Pressure

Yoghurt helps in reducing blood pressure. This can help in the prevention of cardiovascular diseases and stroke.

How Can You Prepare Yoghurt At Home?

Commercial yoghurt might come with added sugar or preservatives. Here are the steps to prepare fresh curd at home:

  1. In a large pot, add milk. Bring the milk to a boil on a medium flame. 
  2. After the milk boils, lower the flame and let the milk simmer for 10-15 minutes. Stir it occasionally to avoid the milk from burning.
  3. Switch off the flame and let the milk cool at room temperature for a few minutes.
  4. In another pot, add two to three tablespoons of fresh curd. This is called the starter which would help in setting the curd. Spread the starter evenly in the pot.
  5. Once the milk turns lukewarm, pour the milk into this bowl containing the starter. Mix well. 
  6. Cover with a lid and keep aside for six hours. Check occasionally to see whether the curd is setting properly.
  7. After six hours, check using a spoon to see whether the curd has been set and whether it has a thicker consistency. Keep it in the refrigerator for the curd to remain fresh.

Nutritional Recipes

Now that you know how to prepare yoghurt, let us look at some of the tasty recipes that can be prepared using yoghurt.

1. Curd Rice

This tasty South-Indian recipe aids in digestion and can soothe your upset stomach.

Cooking time: 15-20 mins

Nutritional values (1 serving approx)

Energy: 360 kcals

Carbohydrates: 30 gms

Protein: 8 gms

Fat: 15 gms

Ingredients:

  • 2 cups of curd (Dahi)
  • 2 ½ cups of rice
  • 1 tsp mustard seeds (rai)
  • 1 tsp urad dal
  • 2 green chillies (finely chopped)
  • Few coriander leaves
  • Few curry leaves 
  • 1 tbsp of cashews
  • Salt to taste
  • Oil for tempering 

Method:

  1. Cook the rice in a pressure cooker. Add curd to the rice and keep it aside.
  2. In a pan, heat oil. Add mustard seeds to the pan. Let it crackle. Add the urad dal, cashews and green chillies as well. Add the curry leaves to the mixture and saute for a few minutes.
  3. Add this tempered mixture to the rice and mix well. Garnish with coriander leaves. Enjoy!

2. Curd Mayo Sandwich

This tasty sandwich can be prepared in a jiffy and consumed for breakfast or as a snack item in the evenings as well.

Cooking time: 15-20 mins

Nutritional values (1 serving approx)

Energy: 290 kcals

Carbohydrates: 25 gms

Protein: 5 gms

Fat: 10 gms

Ingredients:

  • 6 slices of bread
  • 2 tbsps of butter
  • ½ cup of mayonnaise
  • ¼ cup curd
  • ¼ cup cabbage
  • 2-3 medium onions
  • 1 big capsicum
  • 2 medium tomatoes
  • Tomato ketchup to taste (optional)
  • 1 tsp red chilli sauce (optional)
  • Salt to taste

Method:

  1. Chop the veggies (tomato, onion, capsicum, cabbage). Divide the veggies and ingredients into three slices and keep them aside.
  2. Butter the bread slices.
  3. Apply the mayonnaise, chilli sauce and curd to the bread slices. Add the stuffing to the bread slice and sandwich another bread slice on top of it. 
  4. Consume the sandwich with tomato ketchup.

3. Chocolate Cake

This tasty cake is prepared without eggs and can be served with tea or coffee.

Cooking time:  30-35 mins

Nutritional values (1 piece approx)

Energy: 400 kcals

Carbohydrates: 35 gms

Protein: 5 gms

Fat: 20 gms

Ingredients:

  • 1 ½ cup flour (maida)
  • 3 tbsp cocoa powder
  • 7-8 tbsp sour curd
  • ¼ cup butter
  • Sugar to taste
  • 1 tsp vanilla essence
  • 1 tsp baking powder

Method:

  1. Sieve the flour and keep it aside.
  2. In a bowl, mix curd and baking powder.
  3. In another bowl, mix sugar, butter and hot water. Mix well to dissolve the sugar.
  4. Grease the baking trays and keep them aside.
  5. Mix the cocoa mixture, curd and vanilla essence.
  6. Pour the batter into the baking tray and place in the oven at 180℃ for 35 minutes.
  7. Remove from the oven and let it cool. Serve with tea.

4. Oats, Curd & Strawberry Smoothie

This tasty and nutritious smoothie is filled with antioxidants and fibre which can aid in weight management.

Cooking time:  10-15 mins

Nutritional values (1 glass approx)

Energy: 125 kcals

Carbohydrates: 15 gms

Protein: 2.5 gms

Fat: 3.5 gms

Ingredients:

  • 1 cup strawberries
  • 1 ½ tbsp rolled oats
  • ¼ cup curd
  • Sugar to taste
  • 1 tsp vanilla essence

Method: 

  1. Blend all the ingredients in a blender. Blend till a smooth consistency is obtained.
  2. Serve chilled.

5. Curd Baingan Bharta

This tasty meal can be consumed as a mid-morning snack or as an appetizer.

Cooking time:  15-20 mins

Nutritional values (1 serving approx)

Energy: 40 kcals

Carbohydrates: 10 gms

Protein: 1 gm

Fat: 3 gms

Ingredients:

  • 2 small brinjals
  • 1 cup curd
  • 2 chillies (finely chopped)
  • 1 tsp ginger-garlic paste
  • Few coriander leaves (chopped finely)
  • Salt to taste
  • Oil for greasing

Method:

  1. Apply oil over brinjal and roast it on a medium flame.
  2. Remove brinjal from the flame and take off the peels of the brinjal. Chop the brinjal.
  3. In a blender, blend the chillies and the brinjal.
  4. In a bowl, mix the blenderized chillies, brinjal, curd, ginger-garlic paste, salt and coriander. Enjoy!

Key Takeaways

  1. Individuals with milk allergy should avoid consuming yoghurt.
  2. Certain commercially prepared yoghurts come with added sugar. Hence it is better to read the food labels before buying yoghurt.
  3. Check the food label as well as the commercially prepared yoghurts to ensure that live cultures are added to it. The ingredient list contains the name of cultures added to the yoghurt.
  4. Incorporate yoghurt in your diet by using it as a dip or using yoghurt to grease baked goods instead of butter or oil.
  5. Check the ingredients label for low-fat flavoured yoghurt as it might contain added sugars thus making it an unhealthy choice.
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