It’s alive! (with health benefits)

By Paula Franken

Good bacteria do wonders for your health — and yogurt is full of them. Also known as probiotics, the living bacteria in yogurt help keep your digestive system healthy by altering your gut microbiome, lowering inflammation throughout your body, boosting your immune system and protecting you from a range of diseases.

Other foods with these healthful qualities include kimchi, sauerkraut and kombucha. But the beauty of yogurt is you can eat it alone or use it as an ingredient in everything from smoothies and marinades to salad dressings and dessert. Something for everyone in the family. Even the kids!

Greek-style flank steak with tangy yogurt sauce

Ingredients:

• 1 beef flank steak (12 ounces)

For marinade:

• ¼ cup lemon juice
• 1 tablespoon olive oil
• 2 teaspoons fresh oregano, rinsed, dried and chopped (or ½ teaspoon dried)
• 1 tablespoon garlic, minced (about 2–3 cloves)

For yogurt sauce:

• 1 cup cucumber, peeled, seeded and chopped
• 1 cup nonfat plain yogurt
• 2 tablespoons lemon juice
• 1 tablespoon fresh dill, rinsed, dried and chopped (or 1 teaspoon dried)
• 1 tablespoon garlic, minced (about 2–3 cloves)
• ½ teaspoon salt

Directions:

1. For the marinade, combine lemon juice, olive oil, oregano and garlic in a large bowl.
2. Lay steak in a flat container with sides and pour marinade over the steak. Let the steak marinate for at least 20 minutes or up to 24 hours, turning several times.
3. Combine all the ingredients for the yogurt sauce. Set yogurt sauce aside for at least 15 minutes to blend flavors. (Sauce can be prepared up to 1 hour in advance and refrigerated.)
4. Preheat oven broiler on high temperature, with the rack 3 inches from heat source.
5. Broil steak for about 10 minutes on each side (to a minimum internal temperature of 145º F). Let cool for 5 minutes before carving.
6. Slice thinly across the grain into 12 slices (1 ounce each).
7. Serve three slices of the steak with ½ cup yogurt sauce on the side.

Tip: Try serving in a sandwich with pita bread, lettuce and tomato.

Source: healthyeating.nhlbi.nih.gov

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