Yoghurt for Gut Health
Are you keen on having a healthier lifestyle? Try out these healthy recipes that zest up your boring meals. Yoghurt is a fermented food rich in good bacteria like Lactobacillus acidophilus and Lactobacillus casei. It helps to strengthen the digestive tract and maintain a healthy gut environment.
Yoghurt is a handy ingredient that can be used to make recipes from cakes to wholesome burgers. You can do more than the classic yoghurt snack i.e - adding fruits, seeds and little granola to your yoghurt as an afternoon snack.
1. Vegan Bean Burger
A crunchy burger with cooling yoghurt sauce is an absolute winner as an afternoon meal that is healthy and nutritious.
- Paprika - 1 ½ tsp
- Red onion - 1
- Cumin - 1 ½ tsp (30ml)
- Avocados - 2
- Greek Yoghurt - 2 x 120g
- Breadcrumbs - 4tsp
- Spring onion - a bunch
- Kidney beans - 800g
- Coriander - a bunch
- Lime - 1
- Oil - a splash
- Salt and pepper - a pinch
- In a bowl add finely chopped red onions, cumin, paprika, salt, pepper and olive oil.
- Drain two tins of kidney beans, reserving a little water..
- Now add the kidney beans to the bowl along with breadcrumbs and coriander.
- Mash them together.
- Make the mash into patties, drizzle olive oil and bake them in the oven for 25 minutes, until brown on each side.
- In another bowl add yoghurt with chopped spring onions, lime juice and coriander. Mix them and your yoghurt sauce is ready.
- Toast your buns and assemble the burger by spreading the yoghurt sauce then place the patty, top with sliced avocado, spread more yoghurt and then the final bun.
2. Vegetable Tagine
Looking to challenge yourself and try something out of the box? A tagine is an exotic North African stew, prepared by slow cooking in a shallow earthenware bowl with a tall, pointed lid. Your afternoon meal couldn’t get more exciting than this.
- Cubed sweet potatoes - 1
- Cubed Red peppers - 2
- Aubergines - 2
- Cumin - 2 tsp
- Coriander - 2
- Garlic - 2 cloves
- Harrisa paste - 4 heaped tsp
- Vegetable stock cube (Dissolve in 200ml water) - 1
- Onion - 1
- Agave nectar - 1 tsp
- Green olives - a jar
- Dates - 7
- Yoghurt - 1 pot
- Chick peas - 1 tin
- Coriander - a bunch,
- Couscous - 300g
- Pomegranate seeds
- Add a splash of olive oil in a frying pan and cook your chopped onion until it’s soft. Add coriander powder, cumin powder. Add and mix the cubed vegetable with the spices .
- Once the vegetables are soft add smashed tomatoes, chickpeas and vegetable stock. Stir and add harissa paste, agave nectar and pepper.
- Bring it to a boil and after a few minutes simmer and cook for 45 minutes.
- Add couscous to boiling water and cook until it absorbs the water. Add dates and olives into couscous rice.
- For the final step, add yoghurt into the tagine stew and throw in fresh coriander. Zest-it up with lime and pepper.
How to Eat - In a bowl of couscous, add tagine on top. Sprinkle pomegranate seeds and another cup of yoghurt for taste.
3. Spring roll wrappers
Have you ever guessed if spring rolls go well with yoghurt? Well, try this recipe out and find out for ourselves.
- Carrot - 1
- Spring roll wrappers - 8
- Red pepper - 1
- Cucumber - 1
- Mint - a bunch
- Sesame oil - 2 tsp
- Coriander - a bunch,
- Yoghurt - 2 x 120g
- Soy sauce
- Lime - 1
- Peanut butter - 1 tsp
- Rice noodles - 300g
- Peanuts - handful
- Slice the cucumbers, carrots and peppers then add a handful of coriander and mint to the bowl.
- In another bowl add yoghurt, peanut butter and lime. Beat them together.
- Cook the rice noodles and bash up some peanuts.
- Assemble them by pouring hot water on the spring wrappers. Add vegetables, noodles, yoghurt sauce, peanuts. Roll and enjoy!
4. Carrot Cake
A cake recipe that is vegan and nutritious and it gets so much better with icing made of cashews and yoghurt.
- Carrots - 200g
- Almond flour - 200g
- Coconut oil - 250 ml
- Orange Zest
- Cinnamon - 1 tsp
- Nutmeg - ½ tsp
- Self raising flour - 1 tsp
- Sugar - 200g
- Oat milk - 400ml
- Baking powder - 1 tsp
- Bicarbonate of soda - 1 tsp
- Walnuts - 150g
- Salt - a pinch
Cashew icing ingredients
- Soaked cashews - 150g
- Vanilla - 1 tsp
- Lemon juice - 1 tsp
- Yoghurt - 150g
- Maple syrup -2 tsp
- Salt - a pinch
- Preheat the oven to 180 degrees(Celsius).
- Whisk oil, sugar, vanilla and milk.
- Combine the dry ingredients - baking powder, carbonate of soda, flour, spices and orange zest in a separate bowl.
- Add these to the wet mixture and then add shredded carrots and nuts. Stir well.
- Pour the cake batter into the tin and bake for 30-45 minutes.
- Rinse and drain the soaked cashews.
- Blend all wet ingredients with yoghurt until silky smooth.
- Spread the icing on the cake and dig in!
5. Blackberry frozen yoghurt
There’s always room for dessert. With delicious frozen yoghurt to ratify your cravings, say goodbye to ice creams.
- Blackberries - 200g
- Golden caster sugar- 400g
- Greek yoghurt - 300g
- Honey - 50ml
- Almond milk
- Add the berries and sugar to a bowl and mash them.
- In another bowl, mix yoghurt, almond milk and honey. Swirl the berries mixture uniformly.
- Freeze for 2 hours and serve.
Have a blast! And experiment with these delicious recipes when you are bored with the conventional fruit and yoghurt bowl. Yoghurt is an extremely versatile ingredient that can be made into a lot of creative and unique recipes.