Yogurt

Milk fermented by specific bacteria (Lactobacillus, Streptococcus). One of humanity's oldest ferments.

What's in it

· Protein
· Calcium
· Vitamin B12
· Live cultures (in unpasteurized/unsterilized yogurt)

How it's cooked

· Eaten raw
· Whisked into sauces (raita, tzatziki)
· Marinades
· Baking (adds moisture)

Around the world

Middle East and India use it as a cooling side. Turkey and Greece thicken it into cheese-like textures. Bulgaria has an entire culture around its specific strain.

Commonly paired with

HoneyCucumberBerries and nutsSpice (in savory contexts)Warm flatbread

Texture

Creamy to thick. Greek/labneh styles are strained and dense.

Questions to investigate

· Plain yogurt with fruit vs sweetened yogurt — huge difference in how your gut feels.
· One spoon of yogurt eaten before a spicy meal — cooling effect is real and immediate.

Your meals with yogurt

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