Milk Chocolate Yogurt Mousse

Milk Chocolate Yogurt Mousse
Prep Time
20 minutes, plus 3 hours set time
Number of Servings
Serves 6
Ingredients
  • 8 oz good-quality milk chocolate, chopped (do not use chocolate chips)
  • 2 cups plain whole-milk Greek yogurt
  • 1 tsp pure vanilla extract
Directions
  1. Melt chocolate in a double boiler over barely simmering water until chocolate is completely smooth.
  2. Remove from heat and briskly whisk in yogurt. Once a completely smooth texture has been achieved, whisk in vanilla.
  3. Spoon mixture into 6 small glasses or jars.
  4. Refrigerate for 3 hours to set. Store any leftovers, covered, in the refrigerator.
Nutrition Info
287 Calories, 10 g Protein, 22 mg Cholesterol, 26 g Carbohydrates, 23 g Total sugars (20 g Added sugars), 1 g Fiber, 16 g Total fat (10 g sat), 75 mg Sodium, [nut:1] Vitamin B12, Calcium, Phosphorus

Lentil and Zucchini Cakes with Yogurt Sauce

Lentil and Zucchini Cakes with Yogurt Sauce
Prep Time
1 hour, plus 1 hour soak time for lentils
Number of Servings
Makes 4 Cakes
Ingredients

Yogurt Sauce

  • 1 cup plain yogurt
  • 2 Tbsp lemon juice
  • [q:1/4] cup chopped cilantro
  • Salt and freshly ground black pepper

Lentil and Zucchini Cakes

  • 1 cup red lentils
  • 2 small or 1 medium zucchini
  • [q:1/2] yellow onion, minced
  • 2 garlic cloves, minced
  • Salt and freshly ground pepper
  • [q:1/4] tsp ground coriander
  • [q:1/4] tsp ground turmeric
  • Ghee (clarified butter)
Directions
  1. Make yogurt sauce by whisking together yogurt, lemon juice, and cilantro. Add salt and pepper to taste. Set aside in fridge.
  2. Rinse lentils and soak in 2 cups of filtered water for 1 hour.
  3. Slice zucchini(s) into [q:1/4] by [q:1 1/2]-inch size matchsticks. Place zucchini pieces in a colander set over a bowl. Add onion, garlic, and 1 teaspoon of salt. Toss to combine. Let vegetables sit for 30 minutes so liquid releases. Discard liquid. Pat vegetables dry with a clean towel to remove excess moisture.
  4. Drain lentils and transfer them to a food processor. Add coriander, turmeric, and salt and pepper to taste. Pulse until a purée forms. Transfer mixture to a medium bowl and add zucchini mixture.
  5. Heat a few tablespoons of ghee in a cast-iron skillet set over medium heat. Scoop out [q:1/4]-cup of lentil mixture and add to skillet, flattening to form a cake shape. Repeat 3 more times to make a total of 4 cakes. Cook until underside of each cake is golden brown, about 3 minutes. Flip each cake over and cook for an additional 3 minutes. Repeat to cook remaining cakes.
  6. Serve with yogurt dipping sauce.
Nutrition Info
4 cakes: 339 Calories, 15 g Protein, 38 g Carbohydrates, 6 g Fiber, 15 g Total fat (9 g sat), 327 mg Sodium, [nut:5] Folate, [nut:3] Vitamin B1 (thiamine), Vitamin B6, Phosphorus, [nut:2] Iron, Zinc, [nut:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Calcium, Magnesium, Potassium

Charred Tomatoes

Charred Tomatoes
with Cool Yoghurt, Pomegranate Molasses and Herbs
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients

  • Dressing

    • 2 Tbsp pomegranate molasses
    • 2 tsp za’atar seasoning
    • 4 Tbsp extra-virgin olive oil, plus extra for drizzling
    • 3 Tbsp lemon juice
    • Sea salt

  • Cool Yoghurt

    • 1 garlic clove, crushed
    • [q:1 1/4] cups natural plain full-fat yoghurt
    • Salt

  • Charred Tomatoes

    • 2 lb 4 oz cherry tomatoes on the vine
    • Handful of mint leaves, chopped
    • Large handful of basil leaves, torn
    • Handful of pomegranate seeds
Directions
  1. Prepare a barbecue for direct cooking over medium heat.
  2. Combine Dressing ingredients with a pinch of salt in a clean lidded jar or bowl. Shake or whisk to combine. Set aside.
  3. For Cool Yoghurt: combine crushed garlic, yoghurt, and a pinch of salt in a bowl and mix well. Set aside.
  4. For Charred Tomatoes: grill tomatoes over direct heat for about 5 minutes until charred and soft.
  5. To serve, spread yoghurt on a plate. Remove grilled tomatoes from vine and combine with mint and basil in a bowl. Add two-thirds of dressing and mix gently.
  6. Top yoghurt with tomato mixture and pour remaining dressing on top. Add another drizzle of oil, a scattering of pomegranate seeds, and some more salt, if you like.
Nutrition Info
301 Calories, 7 g Protein, 9 mg Cholesterol, 32 g Carbohydrates, 20 g Total sugars (8 g Added sugars), 5 g Fiber, 18 g Total fat (4 g sat), 351 mg Sodium, [nut:4] Vitamin C, [nut:3] Vitamin K, [nut:2] Vitamin B6, Vitamin E, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin B3 (niacin), Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium

Bella Hadid KINsicle Smoothie

Bella Hadid KINsicle Smoothie
Number of Servings
1 smoothie
Ingredients
Directions
  1. Cut up the banana, mango, and date to set aside.
  2. Add the orange juice, almond milk, and KIN Euphorics High Rhode into the blender.
  3. Next, throw in the turmeric, mushroom powder, vanilla extract, aloe juice, and coconut cream.
  4. Blend until it has a smooth consistency.
  5. Line the inside of your glass with the yogurt to get that gorgeous layered look.
  6. Pour the smoothie into the lined glass and serve immediately!

Probiotics May Offer COVID-19 Defense

Probiotics May Offer COVID-19 Defense
Yogurt is an excellent source.
Kelli Wilson
a bowl of yogurt
Disclaimer
COVID-19

In partnership with Hälsa Foods

Several recent studies have determined that the health of the human gut has a significant impact on outcomes of COVID-19 infections. The gut microbiome—those bacteria, fungi, yeast, and other microbes that live by the trillions in our digestive tract—can help or hinder recovery from viruses.

Yogurt: Packed with Probiotics

One food that significantly alters the microbiome in a positive way is yogurt. It’s rich in probiotic bacteria, which are vital for a robust immune system. These bacteria are abundant in many yogurt brands, but make sure the label gives assurance that the product contains live cultures.

A Healthy Gut Boosts Immunity

“Given the fact that the gut is heavily linked to immunity, inflammatory status, and the ability to challenge pathogens, it is worthwhile to consider dietary intervention of the gut microbiota as means of potentially challenging the viral outcome,” wrote the authors of a COVID-19 study published July 28 in the British Journal of Nutrition.

Probiotic bacteria are also abundant in kefir, sauerkraut, and other fermented foods.

COVID Connections

Earlier this year, researchers examined the digestive tracts of 100 hospitalized COVID-19 patients. They found that several strains of healthful bacteria were in short supply. Lower amounts of those bacteria were linked to more severe cases of the disease.

  • Speed Recovery

    Additional research concluded that improving the microbiome might help speed recovery from the virus and may counter effects of “long COVID.”

  • Reduce Severe Disease Risk

    Another study determined that the most severe cases of COVID-19 are often linked to underlying health conditions, “which are intriguingly characterized also by unhealthy microbiome status.”

Vitamins and Nutrients for Immunity

Supplements for Immunity

  • Maitake mushroom extract has been shown to stimulate the immune system.
  • Vitamins C, D, and E support immunity. Vitamin C also stimulates the production of infection-fighting white blood cells.
  • Elderberry extract is rich in vitamin C.
  • Zinc is essential for immune-cell function.

Nutrition for Immunity

  • Garlic enhances immune function to protect against infection and contains other substances (vitamin C, zinc) that support the immune response.
  • Oranges and other citrus fruits offer plenty of vitamin C.
  • Salmon is a rich source of vitamin D, which supports cells that battle viruses.
  • Almonds provide a natural dose of vitamin E.
  • Green tea offers many health benefits, including immune support.
Sources

“COVID-19 could have long-lasting impacts on gut microbiota composition” by Giorgia Guglielmi, www.MicrobiomePost.com, 5/24/21

“Gut microbiota composition reflects disease severity and dysfunctional immune responses in patients with COVID-19” by Y.K. Yeoh et al., Gut, 4/21

“Gut microbiota status in COVID-19: An unrecognized player?” by S.D. Zeppa et al., Frontiers in Cellular and Infection Microbiology, 11/26/20

“Mechanisms linking the human gut microbiome to prophylactic and treatment strategies for COVID-19” by G.E. Walton et al., British Journal of Nutrition, 7/21

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Contributor
Alan Siddal
Tags
gut health
microbiome
yogurt
probiotics
COVID-19
immunity

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Cucumber and Mint Raita

Cucumber and Mint Raita
A Cooling Indian Yogurt Salad
Prep Time
10 minutes
Number of Servings
Serves 6
Ingredients
  • [q:1/2] large cucumber, peeled
  • [q:1 3/4] cups plain whole-milk yogurt
  • [q:1/4] cup chopped fresh mint leaves
  • [q:1/2] tsp ground cumin
  • Salt
Nutrition Info
50 Calories, 3 g Protein, 5 g Carbohydrates, 0 g Fiber, 2 g Total fat (2 g sat), 229 mg Sodium, [nutrition:1] Vitamin B12, Calcium, Phosphorus

Mango Lassi

Mango Lassi
A Healthy and Refreshing Tradition
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • 2 ripe mangos
  • 2 cups plain yogurt
  • [q:1/2] cup cold water
  • [q:1/2] tsp ground cardamom
  • Honey to taste (optional)
Directions
  1. Peel, pit, and chop mangos. Add to a high-speed blender and purée.
  2. Add yogurt, water, and cardamom. Purée until smooth.
  3. If desired, add honey for additional sweetness. Serve.
Nutrition Info
357 Calories, 16 g Protein, 68 g Carbohydrates, 6 g Fiber, 5 g Total fat (3 g sat), 175 mg Sodium, [nutrition:5] Vitamin B2 (riboflavin), B12, C, Phosphorus, [nutrition:4] Vitamin B6, Calcium, Folate, [nutrition:2] Vitamin A, E, Potassium, Zinc, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), K, Magnesium

Calcium Cereal Bark

Calcium Cereal Bark
Prep Time
5 minutes, plus 2 to 3 hours freeze time
Number of Servings
8 to 10 bars
Ingredients
Directions
  1. Mix ChildLife Essentials Liquid Calcium with Magnesium with yogurt
  2. Line a flat pan with parchment paper and spread yogurt mixture evenly on top (about [q:3/8] inch in thickness)
  3. Sprinkle your favorite cereal on top (we used fruity cereal!)
  4. Place in the freezer for 2 to 3 hours until frozen.
  5. Remove from parchment paper, break into pieces and serve immediately.
Nutrition Info
100 calories

Fried Plantain, Spicy Beans & Yogurt Dressing

Fried Plantain, Spicy Beans & Yogurt Dressing
Prep Time
40 minutes
Number of Servings
6
Ingredients
  • 2 Tbsp olive oil
  • [q:1 1/2] Tbsp butter
  • 3 ripe plantains, peeled and cut into L-inch slices
  • 1 (14 oz) can pinto beans, drained
  • 1 (14 oz) can kidney beans, drained
  • 1 avocado
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 red onion, chopped
  • [q:3 1/2] oz cherry tomatoes, halved
  • [q:1/2] cup whole-kernel corn
  • 2 tsp cilantro leaves, roughly chopped
  • [q:3 1/2] oz baby leaf spinach
  • 3 chilis, thinly sliced (any kind you like)

For the Dressing

  • 3 Tbsp plain yogurt
  • 2 Tbsp olive oil
  • 1 lime, zest and juice
  • 2 tsp cilantro leaves, roughly chopped
  • 1 garlic clove, roughly chopped
  • [q:1/2] tsp ground cumin
  • [q:1/2] tsp cayenne pepper
  • Pinch of sea salt

To Serve

  • 2 tsp chili flakes (optional)
Directions
  1. Heat oil and butter in a skillet over medium heat. When butter starts to smell a little nutty, add plantain slices in a single layer (you may need to do this in two batches). Leave them to froth and foam for about 3 minutes; give skillet a shake to dislodge them and then flip them over to cook them on the other side. You want them to be golden brown with lovely caramelized edges. Once they’re cooked, transfer to paper towels to drain off excess oil and butter.
  2. While plantain slices are frying, put pinto and kidney beans into a large mixing bowl. Halve avocado, remove pit, chop flesh, and add it to bowl, along with peppers, onion, tomatoes, corn, and cilantro. Mix everything together well.
  3. Place all ingredients for dressing into a food processor and blitz. Add half of dressing to mixing bowl and toss everything together. Lay spinach leaves on a serving dish and top with bean mix. Place fried plantain slices on top. Finish dish with sliced chilis and chili flakes, if using. Serve with remaining dressing on the side.
Nutrition Info
772 Calories, 34g Protein, 124 g Carbohydrates, 34 g Fiber, 19 g Total fat (4 g sat), 154 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B6, C, K, Folate, Iron, Magnesium, Phosphorus, Potassium, [nutrition:3]Vitamin B2 (riboflavin), Zinc, [nutrition:2] Vitamin A, B3 (niacin), E

Greek Yogurt Panna Cotta with Pistachios, Pomegranate & Cranberries

Greek Yogurt Panna Cotta with Pistachios, Pomegranate & Cranberries
Prep Time
50 minutes prep time + overnight set time
Number of Servings
4
Ingredients

For the Panna Cotta

  • 3 gelatin leaves
  • 10 fl oz whole goat’s milk
  • 3 Tbsp honey
  • Zest of 1 unwaxed lemon
  • 14 oz plain, unsweetened Greek yogurt

To Serve

  • 1 oz pistachios, roughly chopped
  • [q:1 1/2] oz dried cranberries
  • [q:1 1/2] oz pomegranate seeds
  • 2 figs, quartered
  • 1 Tbsp runny honey
Directions
  1. Fill a pint glass with cold water from the tap. Add gelatin leaves, one at a time so they don’t stick together, ensuring they are fully submerged. Leave to soak for 5 minutes.
  2. Put milk, honey, and lemon zest into a medium saucepan. Set saucepan over medium-high heat and allow milk to come to a simmer. Once it does, remove pan from heat.
  3. Retrieve gelatin leaves from water and squeeze out all excess moisture. Discard water. Add gelatin leaves to pan of milk and stir to dissolve them. Allow milk to cool slightly, and then whisk in yogurt until mixture is even and smooth.
  4. Pour mixture into a shallow casserole or ceramic roasting dish. Place it into fridge and allow it to set overnight.
  5. In the morning, scatter top of panna cotta with pistachios, cranberries, pomegranate seeds, and fig quarters. Drizzle honey over and serve, letting everyone scoop out a good spoonful of panna cotta and fruit.
Nutrition Info
Per serving: 317 Calories, 16 g Protein, 41 g Carbohydrates, 3 g Fiber, 12 g Total fat (6 g sat), 94 mg Sodium, [nutrition:5] Vitamin D, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B6, Calcium, Phosphorus
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