soy yogurt or plain nonfat yogurt
Nonfat yogurt is an excellent source of protein and calcium while being very low in fat; it contains probiotics (live beneficial bacteria) that support digestive health when cultures are active.
About
Plain nonfat yogurt is a fermented dairy product produced by culturing milk with thermophilic lactic acid bacteria, primarily Streptococcus thermophilus and Lactobacillus bulgaricus, which convert lactose into lactic acid. The fermentation process thickens the milk and develops a tangy flavor while removing virtually all fat content through mechanical separation. The result is a smooth, creamy cultured product with a mild sour taste, neutral color, and characteristic slight viscosity. Nonfat yogurt contains minimal milk fat (less than 0.5% by weight) while retaining the protein, calcium, and probiotic cultures of full-fat varieties.
Culinary Uses
Plain nonfat yogurt serves as a versatile ingredient in both sweet and savory applications across numerous cuisines. In Western cooking, it is used as a base for smoothies, parfaits, and frozen yogurt, as well as in baking where it provides moisture and tenderness to cakes and quick breads. In Middle Eastern and Indian cuisine, yogurt functions as a marinade base for tandoori preparations, a sauce component in curries and raitas, and a condiment for kebabs and flatbreads. The tangy acidity and protein content make it suitable for tenderizing meats, creating creamy dressings without added fat, and stabilizing emulsions in cold sauces.