ONLINE EXTRA — YUMMY YOGURT: Mango Lassi Yogurt Pops . . . Strawberry Yogurt Breakfast Dip with Waffle Sticks . . . Lemon Yogurt Poppy Seed Loaf, etc.

Mango Lassi Yogurt Pops

1 mango

1½ cups plain yogurt (regular, low-fat or fat-free)

2 to 3 teaspoons sugar, or to taste

Peel mango and cut fruit away from pit. Discard pit. Puree mango flesh in food processor or blender. In a bowl, stir yogurt until smooth and creamy (no lumps). Add sugar and pureed mango and stir to blend thoroughly. Taste for sweetness. If it tastes perfect before freezing, add a pinch or two more sugar; flavors tend to diminish when frozen.

Pour into pop molds and freeze at least 8 hours. To extract, run hot water over bottom and sides of pop mold for 5 seconds. Repeat for 5 seconds if needed. Serve immediately.

Alternatives: Try fresh blueberries or strawberries instead. Generally, you need only ½ cup of fruit puree to 12 ounces yogurt. Just remember to taste for sweetness, as fruits vary.

Yield: Serves 6.

Approximate nutritional analysis per serving: 52 calories, 3 grams protein, 9 grams carbohydrates, 1 gram fat, 13 percent of calories from fat, 3 milligrams cholesterol, no fiber, 33 milligrams sodium, 9grams sugar.

Strawberry Yogurt Breakfast Dip with Waffle Sticks

¼ cup fat-free strawberry or vanilla yogurt

2 tablespoons plain fat-free whipped cream cheese

1 tablespoon strawberry all-fruit spread

4 fresh strawberries, hulled, or 4 frozen whole, no-sugar-added strawberries, partially thawed

4 frozen low-fat, whole-grain waffles

Combine yogurt, cream cheese, all-fruit spread and strawberries in a blender or food processor; process until smooth. Set aside.

Toast waffles according to package directions, toasting until quite crisp. Cut each waffle into 4 sticks. Serve waffle sticks with dip.

Yield: Serves 2.

Approximate nutritional analysis per serving: (2 waffles with ¼-cup dipping sauce): 219 calories, 23 percent of calories from fat, 6 grams fat (1 gram saturated), 24 milligrams cholesterol, 34 grams carbohydrates, 9 grams protein, 303 milligrams sodium, 6 grams dietary fiber.

Lemon Yogurt Poppy Seed Loaf

2 cups self-rising flour

1 teaspoon baking powder

1 6-ounce container nonfat lemon yogurt

2/3 cup sugar

1 egg, separated

4 tablespoons fresh squeezed lemon juice, divided

Grated zest of 1 lemon

½ teaspoon lemon extract

½ cup nonfat milk

1 egg white

1 tablespoon poppy seeds

3 tablespoons confectioners’ sugar

Preheat oven to 375 degrees. Spray an 8-by-4-inch loaf pan with nonstick vegetable spray. Sift flour and baking powder together; set aside.

Combine yogurt and sugar; stir until well-blended. Add egg yolk, 3 tablespoons lemon juice, lemon zest, lemon extract and milk. Stir to blend.

In separate bowl, beat egg whites (2) until stiff peaks form. Fold into yogurt mixture. Fold flour mixture into egg white batter. Add poppy seeds and stir gently to blend. Pour into prepared pan and bake 40 to 45 minutes or until pick inserted in center comes out clean. Allow to stand 10 minutes and remove from pan. Using wooden pick or cake tester pierce holes throughout the top of the loaf.

While loaf is baking, whisk together remaining 1 tablespoon lemon juice and confectioners’ sugar. While loaf is still warm, brush top of loaf with glaze. Allow to cool completely before serving.

Yield: Serves 16 (1 loaf).

Approximate nutritional analysis per ½-inch slice: 115 calories, 6 percent of calories from fat, 1 gram fat (trace saturated), 14 milligrams cholesterol, 24 grams carbohydrates, 3 grams protein, 248 milligrams sodium, 1 gram dietary fiber.

Yogurt Blender Pancakes

1 egg

1 cup plain yogurt

2 tablespoons vegetable oil

1 cup all-purpose flour

1 tablespoon sugar

1 teaspoon baking powder

½ teaspoon baking soda

¼ teaspoon salt

In a blender, combine the egg, yogurt and oil. In a large mixing bowl, combine the flour, sugar, baking soda, powder and salt. Add the yogurt mixture and combine gently until well blended.

Using ¼ cup of batter for each pancake, cook the pancakes on a preheated, oiled griddle until golden brown. Approximately 2 to 3 minutes.

Yield: Serves 6.

Approximate nutritional analysis per pancake: 160 calories, 5 grams protein, 21 grams carbohydrates, 6 grams fat, 40 milligrams cholesterol, 320 milligrams sodium, trace fiber, 38 percent of calories from fat.

Apple and Yogurt Coffeecake

½ cup butter, at room temperature

¼ cup brown sugar

½ cup granulated sugar

½ teaspoon vanilla

2 eggs

2 cups unbleached all-purpose flour

¾ teaspoon baking powder

¾ teaspoon baking soda

1 teaspoon cinnamon

¼ teaspoon ground nutmeg

1 cup raisins

3 medium apples, peeled, cored and coarsely chopped

½ cup chopped walnuts

1 cup vanilla yogurt

FOR TOPPING:

¼ cup brown sugar

2 tablespoons unbleached all-purpose flour

½ teaspoon cinnamon

2 tablespoons chopped walnuts

Preheat oven to 325 degrees. Lightly grease a 9-by-13-inch pan. In a large bowl, cream together the butter and sugars. Add the vanilla and eggs and beat together.

In another bowl, sift together the flour, baking powder, soda, cinnamon and nutmeg. Add raisins, apples and walnuts and toss lightly to coat.

Add the flour mixture to the butter mixture and mix thoroughly. Gently fold in the yogurt until evenly mixed. Pour the batter into the baking pan.

To make the topping, mix together the brown sugar, flour, cinnamon and walnuts. Sprinkle the topping over the batter. Bake the coffeecake for 40 to 50 minutes or until a toothpick inserted into the center comes out clean. Cool for 10 minutes on a wire rack before serving.

Yield: Serves 14.

Approximate nutritional analysis per serving: 300 calories, 5 grams protein, 45 grams carbohydrates, 12 grams fat, 50 milligrams cholesterol, 3 grams fiber, 37 percent of calories from fat.

Greek Yogurt with Honey Thyme Walnut Crumble

2 teaspoons butter

¼ cup chopped walnuts

½ teaspoon dried or 1 teaspoon fresh thyme leaves

2 tablespoons good quality mild honey

2 cups Greek yogurt

Melt butter in a skillet over medium heat. Add walnuts and stir until just toasted and beginning to brown. Remove from heat. Stir in thyme quickly, then add honey and stir to coat walnuts.

Divide yogurt onto two dessert plates. Spoon honeyed walnuts over the top.

Yield: Serves 2.

Approximate nutritional analysis per serving: 340 calories, 12 grams protein, 31 grams carbohydrates, 21 grams fat, 40 milligrams cholesterol, 115 milligrams sodium, 1 gram fiber, 56 percent of calories from fat.

Spicy Carrot Puree with Garlic Yogurt

CARROT PUREE:

4 large carrots (about 1 pound)

¾ teaspoon ground cumin, divided

¾ teaspoon kosher salt, divided

½ teaspoon cumin seeds

1 teaspoon caraway seeds

2 tablespoons extra virgin olive oil

1 tablespoon plus 1 teaspoon fresh lemon juice

¼ teaspoon cayenne pepper Garlic yogurt:

1 cup plain low-fat yogurt

2 medium cloves garlic, forced through garlic press or minced

1 tablespoon extra virgin olive oil

1 tablespoon fresh lemon juice

½ teaspoon kosher salt

3 tablespoons coarsely chopped fresh mint

Toasted pita chips, olives and halved cherry tomatoes

To prepare the carrot puree: Peel and dice carrots coarsely. Bring a medium pot of water to the boil with ½ teaspoon each ground cumin and salt. Cook until tender, about 20 minutes. Drain and cool slightly.

Crush the cumin and caraway seeds with a mortar and pestle. Puree carrots in a food processor or blender. Add crushed seeds, olive oil, lemon juice and ¼ teaspoon each cumin, salt and cayenne. Transfer to a bowl.

To prepare the garlic yogurt: Transfer yogurt to a bowl. Add garlic, olive oil, lemon juice, salt and mint. Mix well. Stir 2 tablespoons into the carrot puree. Cover and refrigerate both.

Pile the carrot puree on a serving platter and make a well in the center. Spoon the yogurt into the well. Arrange pita chips, olives and tomatoes around the edges.

Yield: Serves 8.

Approximate nutritional analysis per serving: 95 calories, 2.35 grams protein, 5.92 grams fat (1.01 grams saturated), 9.08 grams carbohydrates, 284 milligrams sodium, 1.75 milligrams cholesterol.

Spicy Whipped Feta

Cheesecloth

1 cup plain, low-fat yogurt

1 pound Greek feta, room temperature

1/3 cup extra virgin olive oil

1 teaspoon finely ground black pepper

2 to 3 tablespoons fresh lemon juice

Line a colander with a double layer of cheesecloth. Spoon yogurt into colander and let drain 1 hour at room temperature, or overnight in refrigerator.

Crumble feta into the bowl of a food processor and pulse together with the drained yogurt.

Add olive oil and pepper. Continue pulsing the mixture until it becomes very soft and spreadable. Transfer to a bowl and refrigerate at least 1 hour.

Just before serving, adjust flavor with lemon juice to taste. Serve with pita wedges.

Yield: Serves 10.

Approximate nutritional analysis per serving: 199 calories, 7.59 grams protein, 17.37 grams fat (7.95 grams saturated), 3.83 grams carbohydrates, 515 milligrams sodium, 41.40 milligrams cholesterol.

Grilled Russian Kale with Yogurt Dressing and Toasted Hazelnuts

1 cup Greek yogurt

1 shallot, very thinly sliced

1 clove garlic, minced

10 mint leaves, chopped

¼ cup plus 3 tablespoons extra virgin olive oil, divided

3 to 4 tablespoons red wine vinegar, or to taste

Salt

Freshly ground pepper

½ cup raw hazelnuts (skin on)

2 bunches Russian kale, stems removed

Heat the oven to 350 degrees, and heat a grill pan over medium-high heat until hot.

2. In a mixing bowl, combine the yogurt, shallot, garlic, mint, one-fourth cup olive oil, 3 tablespoons red wine vinegar, ¼ teaspoon salt and ¼ teaspoon pepper. Adjust the vinegar, salt and pepper to taste. This makes about 1½ cups dressing, more than is needed for the remainder of this recipe. The dressing will keep for up to 3 days; keep covered and refrigerated until ready to use.

Place the hazelnuts on a jellyroll pan and toast in the oven until fragrant and golden, about 8 to 10 minutes. Transfer the hazelnuts to a clean, damp kitchen towel and rub to remove the skins. Roughly chop and set aside.

Place the greens in a bowl and lightly coat with the remaining 3 tablespoons olive oil. Lightly season with a pinch each of salt and pepper. Splash with a little cold water to help create steam on the grill. Place the greens on the hottest part of the grill until it slightly chars, 1 to 2 minutes depending on the temperature of the grill. Start to move the greens around to avoid burning and continue wilting for another minute or so. They should be slightly charred around the edges and nicely softened in the center. Remove the greens to a large bowl and toss with enough dressing to lightly coat. Divide the salad among 4 serving plates, and divide the hazelnuts among the servings, sprinkling them over each salad. Serve immediately.

Yield: Serves 4.

Approximate nutritional analysis per serving: 303 calories, 8 grams protein, 15 grams carbohydrates, 4 grams fiber, 26 grams fat (3 grams saturated), no cholesterol, 2 grams sugar, 103 milligrams sodium.

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