Years ago when I cooked for hikers, climbers and skiers in remote mountain huts in the Canadian Rockies, I used to make homemade yogurt. It was special treat because, without electricity and refrigeration, we had no fresh dairy products. As I recall, the recipe called for powdered milk, canned evaporated milk, water and some yogurt starter. I used a wide-mouth thermos to incubate the yogurt.
These days, I cook in a modern kitchen and enjoy the convenience of several well-stocked supermarkets down the road, but I have decided to take up yogurt making again. The cost of homemade yogurt is slightly less than half that of commercial yogurt. Although you don't need a yogurt maker to make yogurt, I purchased a Donvier Yogurt Maker. If it is more convenient, I will be more apt to do it. I figure that the savings on homemade yogurt will cover the cost of the yogurt maker within a year
My first few batches have been highly successful. I have been using 2% milk from Monument Farms, a local dairy. The yogurt is rich-tasting, similar to full-fat yogurt and has a consistency closer to "Greek" (drained) than standard yogurt.
The procedure couldn't be simpler. Scald 1 quart milk. Remove from heat and place thermometer in milk. Let cook until to lukewarm (about 115 degrees F.)I usually set the saucepan in a large bowl of ice water to speed up cooling process. Stir in 1 heaping tablespoon prepared plain yogurt until blended. Pour into containers of yogurt maker and set timer for 10 hours. Alternatively, pour into a large glass bowl, cover with foil and several kitchen towels. Place bowl on a heating pad set at medium. Let incubate overnight.
Plain yogurt is an important staple in our house. My husband and I start each day with a bowl of yogurt and fruit. I also love it in sauces, such as the raita in the Dahl with Spinach recipe below. This is one resolution I won't have trouble keeping.
Dahl with Spinach
Preparation time: 20 minutes
Cooking time: 45-50 minutes
When the fridge seems bare and there is no time to stop at the market for fresh provisions, I often turn to this simple vegetarian stew, which is made from pantry and freezer staples. The base of the dish is a pulse is yellow split peas, a valuable source of soluble fiber and vegetable protein. A cooling raita (yogurt sauce) finishes the dish beautifully. It is sure-fire winner for your health—and your taste buds.
Dahl:
1 cup yellow split peas or chana dahl (see Ingredient Note), sorted and rinsed
3 cups water
1 cup chopped onion (1 medium)
1 tablespoon grated fresh ginger or 1/2 teaspoon ground ginger
3 cloves garlic, minced
1 teaspoon ground fenugreek (optional)
1/4 teaspoon cayenne pepper
1 can (14 1/2 ounces) diced tomatoes (not drained)
1 package (10 ounces) or half a package (16-ounces) frozen cut-leaf spinach
1/2 teaspoon salt, or to taste
Raita:
1 cup low-fat plain yogurt
4 teaspoons lime juice
1 teaspoon ground cumin
1/8 teaspoon salt, or to taste
1. To make the dahl: Combine the split peas (or chana dahl), water and turmeric in a large saucepan. Bring to a simmer. Partially cover, reduce heat to medium-low and cook until the split peas are tender, 40 to 45 minutes.
2. Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the cumin seeds and cook, stirring, until fragrant, 10 to 20 seconds. Add the onion and cook, stirring often, until softened, 2 to 3 minutes. Add the ginger, garlic, fenugreek, if using, and cayenne; cook, stirring, until fragrant, 20 to 30 seconds. Add the tomatoes and cook until most of the liquid has evaporated, 5 to 10 minutes.
3. Cook the spinach according to package directions. Drain, pressing out excess moisture.
4. When the split peas are tender, stir them (and any remaining cooking liquid) into the tomato mixture, along with the spinach. Cook for 2 to 3 minutes to blend the flavors. Season with the salt.
5. To make the raita: Mix all the raita ingredients in a small bowl. Serve the dahl with raita. One serving is 3/4 cup dahl and 2 1/2 tablespoons raita. Leftover dahl will keep, covered, in the refrigerator for up to 2 days. Reheat on the stovetop or in the microwave, adding a little additional water, if necessary.
Serves 6
Per serving: 199 calories, 12g protein, 33g carbohydrates,12g fiber, 4g total fat, 0g saturated fat, 0mg cholesterol, 412mg sodium.
Note: Dahl turns up frequently in Indian cooking and it is one of those confusing terms that refer to both a preparation and an ingredient. The preparation, dahl, is a dish like this one, made with seasoned, stewed pulses. As an ingredient, dahl encompasses a wide variety of dried pulses, including lentils and split peas, all of which are valuable sources of soluble fiber and vegetable protein.
Ingredient Note: Chana dahl are split chick peas. You can find them in Indian markets and on the internet at web sites, such as www.kalustyans.com or www.namaste.com
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