Yogurt has been enjoyed around the world for thousands of years. It is made mostly from cow milk and in various cultures is also made from the milk of goats, camels, water buffalo, yaks and mares.

Yogurt is a delicious, versatile and an inexpensive food. However, before you make your selection at the grocery store, be aware many yogurt brands are actually junk food masquerading as health food.

Most commercial yogurts are knee-deep in unhealthy additives, fillers, sugar, syrup, artificial colors and flavors.

To make sure you buy real yogurt and not a food-wannabe, read the “autopsy report,” namely the food label. It should list only two or three ingredients: milk, live cultures and some pectin or vegetable starch.

Avoid buying products that include ingredients you can’t pronounce, fake or microscopic-size “fruit” or ones which don’t belong in such food. Ignore the pretty pictures and hype-infused claims!

The most common types of yogurt are “regular” and “Greek” yogurt. Both come in full-fat, low-fat and nonfat varieties.

Greek yogurt is a thicker, creamier version than regular yogurt, because it was repeatedly strained to remove the liquid whey. Greek yogurt offers almost double the amount of protein and half the sodium of regular yogurt.

By far, your best choice is a low-fat or nonfat PLAIN version. You can eat a yogurt serving as is or, to turn up the yum, effortlessly add nuts, blueberries and/or pieces of chopped fresh fruit, pumpkin seeds, unsweetened coconut flakes or just a small amount of honey.

Buying a 32-ounce container gives you flexibility and is more cost effective.

Yogurt is a fermented dairy food exceptionally easy to digest. It boosts healthy gut flora that plays a major role in promoting health. These microorganisms are crucial for optimum nutrient absorption, immune system support, toxin elimination and for brain health. Yogurt is a good source of calcium, protein, iodine, magnesium, potassium, phosphorus, selenium, vitamin A, B12 vitamin and riboflavin.

Eat yogurt at breakfast, or as a snack and use it in dips, sauces, salad dressings for potatoes, pasta or raw veggie salads, as well as in cooking.

Substitute it for all or part of cream cheese or mayonnaise, including on baked potatoes and in soups. For an occasional dessert, instead of ice cream - a.k.a calorie bomb! - opt for quality frozen yogurt (read labels!). It tastes just as good, but with a lot less health hazards.

Enjoy the following easy recipes:

SCRUMPTIOUS AVOCADO DIP

Yield: 3 cups

2 large Haas avocados (about 2 cups)

1 cup fat-free, plain regular yogurt (not Greek yogurt)

Finely grated zest of one lemon

3 to 4 tablespoons lemon juice

2 cloves garlic, finely grated

Pepper to taste

¼ cup water

Cut each avocado in half lengthwise and remove the pit. With a spoon, scoop out flesh and mash with fork on plate. Transfer to medium bowl. Add all the other ingredients. Mix well and refrigerate in airtight container for 30 minutes before serving. Serve with chips, fresh veggies, tacos or top on burgers, etc.

YOGURT DRESSING

Yield: 2/3 cup

2/3 cup nonfat plain yogurt (not Greek yogurt)

2 tablespoons lemon juice

1 clove garlic, finely grated

1 tablespoon dried dill weed

1 teaspoon Dijon-style mustard

Salt and pepper to taste

In a large bowl, mix all dressing ingredients immediately before making a salad of your choice, then mix in salad. Or, place all dressing ingredients in jar with a tight-fitting lid. Shake well and refrigerate. Shake well again before using.

PASTA-BASIL IN YOGURT DRESSING

4 servings

4 cups uncooked bow-tie or corkscrew-shaped whole grain pasta

3 tablespoons olive oil

1 large yellow onion, chopped

3 cloves garlic, finely chopped

2 yellow zucchinis, coarsely grated

2/3 cup frozen peas, thawed

2/3 cup nonfat, plain regular yogurt

2/3 cup packed, coarsely chopped fresh basil leaves

Salt to taste

Cook the pasta as directed. Drain. Cool. Meanwhile, heat the oil in large skillet over medium heat. Stir in onion, cover, reduce the heat and cook about 12 minutes, until the onion is translucent, stirring once or twice. Mix in salt, garlic and zucchini and continue to cook (covered) five minutes, stirring occasionally. Gently mix in the peas and warm through – two minutes. In a large bowl mix yogurt and basil. Add the pasta and the zucchini mixture. Refrigerate in an airtight container for one hour before serving.

Judy E. Buss is a syndicated Eating-for-Health columnist and blogger, speaker and nutritional cooking instructor.