Yogurt

Tasty, and healthy, too: Coconut water is high in potassium and other electrolytes. And Flaxseeds are a good source of beneficial omega-3s.

But they'll be psyched that you did! Be sure to use fresh baking powder or the bread won't rise.

Low-fat yogurt with fresh oranges is a quick, sensible alternative to an ice cream sundae; the red wine gives the caramel a fruity acidity.

Roasting the carrots intensifies their sweetness.

Greek yogurt gets transformed into a bright fresh cheese in this Middle Eastern-style dish. Spread it onto toast with jam for breakfast, or serve as part of a cheese platter.

Chef Joe Bonaparte, academic director of culinary arts at the Art Institute of Charlotte, North Carolina, must have had garden parties or afternoon snacks in mind when creating this enticing combination of eggplant, peppers, and tomatoes topped with parsley, basil, and chives.

This crêpe-like pancake recipe might make you want to eat breakfast for dinner. The yellow cornmeal gives the cake a hearty flavor and a crisp crust, leading one reviewer to compare it to a hybrid Swedish-buttermilk pancake. Yogurt and scant mixing keep these cakes fluffy and airy. Make extra compote to use on oatmeal or ice cream.

For a quick and easy glass of tranquillity, indulge in the mellow sweetness of vanilla and dates. This low-fat, creamy smoothie makes the perfect breakfast when you’re on the go or an energizing shake after a workout. Toss in a banana and 1/2 cup almonds for a filling drink or substitute soy milk for dairy. To create a silkier consistency, soak the dates for about an hour and then blend untilsmooth.

Amaretto makes this a grown-up treat. If you want the kids to enjoy these as well but don’t want to forgo the almond flavor, use a nonalcoholic Amaretto syrup such as Monin. Or omit the syrup. Just be sure to stick with thick Greek-style yogurt for an unbeatably luscious, creamy pop.

This frothy Southeast Asian favorite is easy to make and even easier to slurp down. Customize your drink with mint or cumin for a summer barbecue, baby shower, or birthday; you can even spice it up your drink with ground chiles or fresh ginger.

Love crab cakes but want a change? These salmon cakes take fewer than 30 minutes to prepare. The recipe calls for pita pieces as a filler, but many Epicurious members subbed 3/4 cup panko flakes for a lighter cake. The salmon cakes also make a clever fish taco when crumbled and served with jalapeños, corn, and the yogurt sauce.

Here, tiny puffs of amaranth and crunchy, nutty toasted wheat berries are suspended in lightly sweetened, tangy whipped cream and yogurt, along with whatever fresh fruit you have on hand. Serve it as a special breakfast treat, or add a little more sugar and call it dessert.

The key to this recipe is using a ripe, in-season peach. Here in Arizona, we get amazing peaches from the farms in the city of Queen Creek, as well as from Utah. It's always good to get to know the produce guys at your local grocery store because they will tell you when peaches are in their prime. Peaches contain numerous nutrients that are good for your body, including niacin, thiamin, potassium, and calcium. They are also high in beta-carotene, which promotes healthy hearts and eyes. The darker the peach's color, the more vitamin A it has in its pulp. Peaches may also help in maintaining healthy urinary and digestive functions. There's some evidence that flaxseed oil, which is a good source of omega-3 fatty acids, may help reduce your risk of heart disease, cancer, stroke, and even diabetes.

Greek yogurt lends an unexpected tanginess to this light no-bake cheesecake. Use pomegranate juice that has been flash-pasteurized (such as Pom); fresh juice can turn brown when cooked.

This recipe is part of the Epicurious Online Cooking School, in partnership with the Culinary Institute of America. To watch it being made, and to learn how to make other Mediterranean classics, check out the video classes.

Arab salad, chopped salad, Israeli salad—whatever you choose to call it, there is no escaping it. Wherever you go, a Jerusalemite is most likely to have a plate of freshly chopped vegetables—tomato, cucumber, and onion, dressed with olive oil and lemon juice—served next to whatever else they are having. It's a local affliction, quite seriously. Friends visiting us in London always complain of feeling they ate "unhealthily" because there wasn't a fresh salad served with every meal. There are plenty of unique variations on the chopped salad but one of the most popular is fattoush, an Arab salad that uses grilled or fried leftover pita. Other possible additions include peppers, radishes, lettuce, chile, mint, parsley, cilantro, allspice, cinnamon, and sumac. Each cook, each fmily, each community has their own variation. A small bone of contention is the size of the dice. Some advocate the tiniest of pieces, only 1/8 inch / 3 mm wide, others like them coarser, up to 3/4 inch / 2 cm wide. The one thing that there is no arguing over is that the key lies in the quality of the vegetables. They must be fresh, ripe, and flavorsome, with many hours in the sun behind them. This fabulous salad is probably Sami's mother's creation; Sami can't recall anyone else in the neighborhood making it. She called it fattoush, which is only true to the extent that it includes chopped vegetables and bread. She added a kind of homemade buttermilk and didn't fry her bread, which makes it terribly comforting. Try to get small cucumbers for this as for any other fresh salad. They are worlds apart from the large ones we normally get in most supermarkets. You can skip the fermentation stage and use only buttermilk instead of the combination of milk and yogurt.

The creamy peanut marinade comes together in just minutes. For maximum flavor, we like to soak the chicken for at least three hours.

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Hot ribs, meet cool slaw. Yogurt magically lightens the dressing.

Spiced Chickpeas with Yogurt and Crunchy Pita
I love tiss'ye for many of the same reasons I'm fond of eggplant fatteh: It packs a variety of textures and bold flavors into one simple, comfort-food dish—which also happens to look elegant when served at dinner parties. My mother's friend Bushra often makes tiss'ye without frying or toasting the bread, preferring to let the soft pieces of pita absorb the sauces more fully. I like that version, too, but am partial to the crunch that comes from frying or toasting the pita. I’ve had this preparation more often at Beirut homes and restaurants, but experiment with both versions and see which you like more.