Yoghurt is a cultured milk product, which is usually made from cow's milk, but goat's milk can also be used. The taste and texture of yogurt are brought about by the carefully controlled addition of the special harmless bacteria culture. Yogurt contains all the nutrients found in the milk from which it is made, a 150g of yoghurt provides 210mg of calcium, which is 25% of the daily requirement. If you eat it everyday, you might find, as some recent studies did, that it will reduce or completely eliminate those uncomfortable symptoms you get from other dairy foods. Yogurts contain beneficial bacteria that play a vital role in the body's defense mechanism. They produce enzymes which are absorbed directly through the gut wall and which boost immunity.

The two bacteria used in yogurt making:

• Lactobacillus bulgaricus
• Streptococcus thermophillus

Yogurt can be made from milk in any of the following forms:

• Whole milk - minimum fat content 3.5%
• Partially skimmed milk - minimum fat content 1-2%
• Skimmed milk (concentrated or normal) minimum fat content 0.3% - this form is often used in commercial yogurt manufacture.
• Evaporated milk
• Dried milk
• Or any combination of these.

Health Benefits of Yogurt:

• Probiotic bacteria in yogurt are essential for good digestion.
• Probiotic is also important in controlling the growth of harmful bacteria in the bowel.
• Yogurt helps prevent diarrhea.
• It's important to have a portion of live yoghurt every day whenever you have to take antibiotics since antibiotics can't tell the difference between good and bad bacteria, but just kill them all.
• Yoghurt replaces the good bacteria in the stomach that can be depleted by antibiotics and some medicine.

Note: Most commercial yoghurts, especially those with a long shelf-life, are pasteurized and so contain virtually no live probiotics. Instead they contain loads of chemicals; stabilizers, emulsifiers, artificial flavors, colors, preservatives and large amounts of sugar or artificial sweeteners. For your health's sake choose "live" or "bio" natural yoghurts.

Culinary uses of yogurt in cooking:

1. As a substitute for double cream in cheesecakes, mousses, etc.
2. As salad dressings a good substitute for mayonnaise
3. As seasoning in some meat dishes, like goulash.
4. As toppings for cold drinks with fruit.

How to Make Yogurt at Home

Yogurt can be made in the home with either a yogurt-making machine or a vacuum flask. If using a yogurt machine, make sure to follow the manufacturer's instruction very carefully to achieve the desired results. The following method can be used for making yogurt in a vacuum flask. All equipment used must be sterilized with boiling water.

Ingredients:

• 575 ml sterilized or UHT milk
• 50 g dried skimmed milk
• 1 tbsp natural yogurt

Procedure:

1. Heat the milk to 43°C, and blend in the skimmed milk and yogurt.
2. Warm a flask with hot water, empty, and pour in the milk mixture and seal. Leave for 7 hours to incubate.
3. Cool rapidly, refrigerate for 4 hours.
4. Flavor and sweeten as required
5. Use within 5 days, storing in the refrigerator.