Yogurt has become a healthy staple in the Canadian diet.

You are definitely showing your age if you remember when yogurt was "new" to the grocery dairy shelf and a lot of Canadians were turning their noses up to this tangy "sour" thickened milk.

Yogurt has definitely grown up; consumed at a rate of 2.6 litres per capita in 1986, it has reached 8.2 litres in the past decade. Canadians by a wide choice prefer the fruit yogurts, followed by flavoured vanilla, coffee, and blends. Three companies dominate the market, Danone Canada Inc, Ultima Foods Inc. and Parmalat Canada Ltd., with popular brands such as Acitiva, Astro, and Yoplait. However, smaller organic, all-natural operations such as Bleswold, and commercial regional dairies like Island Farms are also enjoying an increase in sales and gaining momentum with what has now become a staple food in most refrigerators.'

Yogurt is so versatile, from sweet to savoury, baking to casseroles, a good portion of the consumption growth can be attributed to using yogurt as a healthy, lower-fat dairy ingredient in cooking and recipes. Yogurt may be tolerated by those with lactose intolerance, adding a great lower-fat source of calcium, protein, and vitamin B12, among other nutrients.

Looking for a great yogurt? Read the label.

All yogurt in Canada must have the lactic bacterias Lactobacillus bulgaricus and Streptococcus themophilus to use the name "yogurt"; however, from here ingredients can vary widely.

Gelatin, starch, pectin, and gums may be used as thickeners, stabilizers, and preservatives in some creamy-style yogurts. If you are vegetarian or just want the real thing—and who doesn't?—you don't need gelatin.

Live or Active Bacteria cultures: Some bacteria cultures are destroyed if the yogurt is pasteurized a second time, after the cultures have been added. Check that the ingredients use the words active or live cultures, as these bacteria have not been destroyed, and these micro-organisms are so good, really.

Probiotic Yogurts contain complexes of live cultures, including Acidophilus bifidus, friendly lactic acid bacteria for better digestion. Look at the list, as probiotic has also become one of those trendy healthy food phrases inciting us to buy.

Fat Content: Yogurt can be fat free, two per cent, or low fat, and whole fat from cow's, sheep's or goat's milk. Very rich yogurts may have had cream or eggs added. The "tart crisp" nature of yogurt is best without the added fats, which mellow this characteristic, making yogurt more appealing to some.

Sweeteners: Canadians love the fruit flavour versions, but this often comes at the price of added calories, and, yes, those low-calorie versions might have been sweetened with sucralose or nutrasweet. Look for fruit only, honey, real sugar, or fruit juice concentrates for best flavour and lower sugar content.

A Dollup of Yogurt

You Say Yogurt, I Say Yoghurt

Deciphering the label

RECIPES

Chicken Paprikash with Yogurt

Serves four.

Spicy Fruit Raita

Fruit Bottomed Honey Yogurt Cake

Use any drained canned or frozen fruit, and a vanilla or a fruit yogurt that is the same or complimentary to your fruit bottom, such as peach and blueberry, or cherry with cherry.
The cake isn't too sweet and has a shortcake texture, great with frozen yogurt, whipped cream, or additional yogurt on the side.
Serves 8 to 10.
3 cups        drained canned, frozen, or fresh sliced fruit
1 Tbsp        butter
2 Tbsp        sugar
2 cups        unbleached flour
½ cup         sugar
1 Tbsp        baking powder
1 tsp           baking soda
1/2 tsp        salt
1/4 cup       cold butter
3/4 cup       honey
1 tsp           vanilla
2                 eggs
1 cup          low- or full-fat vanilla or fruit stirred yogurt
Whipped cream or frozen vanilla or fruit yogurt

Preheat oven to 350 degrees F.        
1. In a skillet melt butter over medium heat.
2. Add fruit and sugar and simmer just until juices are released from fruit, and mixture is saucy.
3. Remove and spread on the bottom of a nine-by-thirteen-inch cake pan.
4. In a mixing bowl combine dry ingredients.
5. Cut in cold butter, with fingers or pastry blender until flour is coarse in texture.
6. In another mixing bowl, whisk together honey, eggs, and yogurt.
7. Stir wet into dry ingredients just until well blended; do not over mix.
8. Spread batter evenly over fruit in baking pan.
9. Bake for thirty minutes until top is golden.
10. Invert onto a serving tray to serve with whipped cream or frozen yogurt.

Salmon Cakes with Avocado Salsa

A reprint from Olympic Dairy, makers of wonderful creamy Balkan yogurts.
7 1/2 oz. tin     salmon
1 Tbsp             mayonnaise
1 Tbsp             Olympic Natural Yogurt
1 Tbsp             lime or lemon juice
1 1/2 cups       bread crumbs
1 tsp                Dijon mustard
1/3 cup            chives, chopped
1                      egg, beaten
pinch               thyme pinch
salt and pepper    
2 Tbsp             butter or olive oil

1. Flake salmon into mixing bowl along with juice and bones.
2. Add mayonnaise, yogurt, lime juice, one cup bread crumbs, mustard and chives.
3. Mix with fork until well blended.
4. Add beaten egg, thyme, salt, and pepper.
5. Shape salmon mixture into four patties. Mixture will be very soft.
6. Coat patties in remaining bread crumbs and cook in butter over medium heat about five minutes on each side or until nicely browned.
Serves four.
May be served with salsa (see next recipe).

Avocado Salsa

1                    medium tomato, peeled and diced
3/4 cup          English cucumber, diced
1/2                 hot banana pepper, seeded and chopped
2 tsp              onion, minced
1 clove          garlic, minced
2 tsp              cilantro, chopped    
1/2                 avocado, peeled and chopped
Juice of half a lime or lemon    
1/2 cup          Olympic Natural Yogurt
Mix all ingredients together, taste for seasonings, and adjust to taste. Cover and refrigerate until needed. Makes one cup.

Wild Rice and Mushrooms

Another Olympic Yogurt favourite, this is the easiest risotto-like side dish. Try a mix of wild and brown rice for a softer texture, one cup brown to one-half-cup wild is a good blend.

3 Tbsp           olive oil    
1                    onion, sliced
1/2 cup          mushrooms, sliced
1 tsp              salt    
1 Tbsp           minced parsley
1 1/2 cups     wild rice    
2 cups           stock
1 cup             sweet cider
3/4 cup          Olympic Natural Yogurt

Sauté onion and mushrooms in olive oil. Add salt, parsley and rice. Stir until rice is coated with oil. Add 1 cup hot stock. Cover tightly and cook over low heat until liquid has been absorbed. Add remaining stock. When stock has been absorbed, add cider, and continue cooking, covered, until cider has been absorbed and rice is done. Remove from heat and blend in yogurt. Serves six.

Yogurt Cheese

Similar to crème fraiche, spread or dollop on anything you would use with cream cheese.

4 cups           plain yogurt, (whole milk or low fat)

1. Line a large strainer or colander with cheese cloth. Place the strainer or colander over a bowl and then place the yogurt in the strainer, cover the strainer and let drain overnight.
2. Take the cheese cloth and very gently squeeze any remaining moisture out of the cheese. Let stand in bowl, in refrigerator, overnight or eight hours. Place cheese in a clean container ready to use.

Carmel Apple Yogurt Coffee Cake

A tested recipe from the Stoneyfield Kitchens. Think fall harvest, and smell the coffee!
Ingredients
1/2 cup            butter, at room temperature
1/4 cup            brown sugar
1/2 cup            granulated sugar
1/2 tsp             vanilla
2                      eggs
2 cups             unbleached all-purpose flour
3/4 tsp             baking powder
3/4 tsp             baking soda1 teaspoon cinnamon
1/4 tsp             ground nutmeg
1 cup               raisins
3                      medium apples, peeled, cored and coarsely chopped
1/2 cup            chopped walnuts
1 cup               vanilla Stonyfield Farm Yogurt

Topping:
1/4 cup           brown sugar
2 Tbsp            unbleached all-purpose flour
1/2 tsp            cinnamon
2 Tbsp            chopped walnuts

Preheat the oven to 325 degrees F. Lightly grease a nine-by-thirteen-inch pan. In a large bowl, cream together the butter and sugars. Add the vanilla and eggs and beat together. In another bowl, sift together the flour, baking powder, soda, cinnamon, and nutmeg. Add raisins, apples, and walnuts, and toss lightly to coat. Add the flour mixture to the butter mixture, and mix thoroughly. Gently fold in the yogurt until evenly mixed. Pour the batter into the baking pan. To make the topping, mix together the brown sugar, flour, cinnamon and walnuts. Sprinkle the topping over the batter. Bake the coffee cake for forty to fifty minutes or until a toothpick inserted into the center comes out clean. Cool for ten minutes on a wire rack before serving.

About the Author

Sue Spicer is a home economist and food educator in Calgary, Alberta. Spicer is committed to promoting healthy eating for time-challenged lifestyles through delicious recipes. She can be contacted at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .