Low Fat Yogurt
Lunch • India
How to Make Low Fat Yogurt (Traditional & Healthy Version)
Low Fat Yogurt, known as dahi in Hindi, is a staple in Indian households and an essential part of the Indian thali. Yogurt has been cherished in India for thousands of years, not only for its cooling effect in the hot climate but also for its probiotic benefits. Traditionally, dahi is set fresh at home in earthen pots or matkas, which lend a unique flavor and texture. Low Fat Yogurt is a lighter, healthier version that retains all the authentic taste and health benefits while being lower in calories and fat, making it ideal for calorie-conscious individuals. In India, yogurt accompanies meals as raita, kadhi, chaas, or simply as a side, especially during festivals like Holi and Diwali, where it balances the rich festive foods. The creamy texture and slight tanginess make it a favorite across generations. Whether it is eaten plain, with fruits, or as a base for lassi, homemade low fat dahi is versatile and wholesome. Preparing it at home ensures purity, freshness, and control over fat content, making it perfect for those seeking a healthy lunch option.
Ingredients(for 1 small katori (100g) per serving)
- 500 ml Low fat milk (toned or double toned doodh)
- 1 tablespoon Starter yogurt (plain dahi (curd), homemade or store-bought)
- 2 tablespoons Water (to adjust thickness, if needed) - optional
- a pinch Elaichi (cardamom) powder (for flavor (optional)) - optional
- 1 teaspoon Honey (for sweetening (optional)) - optional
- 1/4 cup Fresh fruits (mango, banana, or pomegranate) (chopped, for topping (optional)) - optional
- few Mint leaves (for garnish (optional)) - optional
Instructions
- 1
Pour low fat milk (toned or double toned doodh) into a heavy-bottom pan and bring it to a gentle boil on medium flame. Stir occasionally to prevent sticking.
10 minutes
Boiling milk ensures the yogurt sets well and is free from impurities.
- 2
Let the boiled milk cool down to lukewarm temperature (slightly warm to touch, not hot).
20 minutes
Correct temperature is crucial; too hot kills the cultures, too cold delays setting.
- 3
Take 1 tablespoon of plain dahi (starter yogurt) and whisk it well in a small bowl. Add a tablespoon of lukewarm milk to the starter and mix until smooth.
2 minutes
Whisking creates a smooth, lump-free texture.
- 4
Add the whisked starter to the lukewarm milk and mix thoroughly with a spoon or whisk to distribute the cultures evenly.
1 minute
Uniform mixing ensures even fermentation.
Why This Dish is Healthy
This dish is a healthy choice because it uses toned milk, reducing saturated fats while preserving protein and calcium. Homemade yogurt ensures no added preservatives, sugar, or artificial flavors. The probiotics support digestive health, while the low calorie count makes it perfect for those managing weight or blood sugar levels. Adding fruits increases its fiber and vitamin content.
Low Fat Yogurt is an excellent source of high-quality protein, calcium, and essential vitamins like B12 and riboflavin. It is rich in probiotics, which contribute to gut health and aid digestion. The low fat content helps reduce calorie intake, making it suitable for weight management. Yogurt is also a good source of potassium and magnesium, supporting heart health and bone strength.
Pro Tips
- 💡Tip 1: Use fresh, good quality milk for best results.
- 💡Tip 2: Save a little homemade yogurt as a starter for your next batch.
- 💡Tip 3: If the weather is cold, pre-warm the container or wrap it in a towel to help the yogurt set faster.
Storage & Serving
Store Low Fat Yogurt in an airtight container in the refrigerator. Consume within 2-3 days for best taste and texture. Always use a clean spoon to prevent spoilage.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 60.0 kcal |
