Name: Yogurt

Birthplace: Eastern Europe and Western Asia

Starring Roles: Frequently consumed plain or mixed with fruit, yogurt is extremely versatile; it can be used as an ingredient in soups, sauces, marinades and dressings, or as a healthy base for drinks

Claim to Fame: Low in fat, vitamin-rich, relieves some stomach ailments, fights infection, may be useful in preventing cancer

Just add a few strains of bacteria to milk, let them convert milk sugars to lactic acid and watch it curdle as the acid works the protein into knots. Viola! A star is born!

Yogurt has become the premier snack food for the health conscious because it's low in fat (one to three grams per serving). It's a powerhouse of vitamins and minerals, such as calcium, potassium, riboflavin, magnesium and phosphate. One cup of fat-free yogurt contains 50 percent more calcium than the same size serving of milk, providing one-third of your recommended daily requirement.

Still, yogurt is more than a dieter's dream food. More and more, yogurt is being recognized for its healing qualities. Recently, yogurt landed on the American Dietary Association's (ADA) list of foods that prevent cancer, for its ability to help suppress cancer-producing cells. Yogurt provides a dairy alternative for those who are lactose intolerant, since it is virtually lactose-free. According to the ADA, the active cultures in yogurt have been shown to bolster the immune system and fight infection in the body.

Of all the active cultures in yogurt, Lactobacillus acidophilus is the most famous because it can restore a healthy bacterial balance in the digestive system. Unlike other cultures, which die in the stomach's acid, acidophilus passes through the stomach and settles in the small and large intestines. In the intestines, this "good" bacteria counters "bad" bacteria that can cause infection. The good bacteria can accumulate in the digestive tract and, over time, prevent disease.

Eating yogurt is recommended during and after a course of antibiotics, to restore the bacteria robbed from your intestines by the medication. Yogurt has been shown to soothe an upset stomach caused by antibiotic use, and scientists are researching yogurt's ability to prevent yeast infections, which can also be a side effect of antibiotic use.

Not every food that calls itself yogurt deserves "super" status. For instance, frozen yogurt and yogurt-covered candies contain added sugar, so you're consuming less of the "super" stuff with each serving. These foods usually don't contain live cultures, because the cultures die when frozen or heated. A quick check of the label will tell you how many active cultures the product contains. Remember, the more bacteria (cultures), the better. Look for the National Yogurt Association's LAC or live active culture seal.

This superfood can be found in any supermarket. It can be substituted for milk products such as cream, sour cream and buttermilk in recipes, to reduce fat and add a tangy zip. Try making these yummy recipes below using this week's superfood.

Yogurt-Cucumber Sauce

1 1/2 cups plain yogurt
1/2 cup grated cucumber
2 cloves of garlic, minced
2 T. fresh mint, minced
1 T. onion, minced
1/4 tsp. salt

Combine all ingredients in a small glass ceramic bowl; mix well.
Cover securely and refrigerate for one hour.

Carrot Soup with Ginger, Curry and Yogurt
Yield: 2 Quarts

2 T. vegetable oil
1 small onion, diced
2 tsp. ginger, minced
2 tsp. garlic, minced
1 to 2 T. good quality curry powder
2 tsp. of honey or sugar
1 1/2 lbs. carrots, peeled and diced
4 cups chicken stock or water
1 tsp. salt
1/2 cup plain yogurt

Heat the vegetable oil over medium-high heat in a heavy soup pot.

Add the onion, ginger and garlic: sauté for 5 minutes, or until the onions are translucent.

Add the curry and honey: sauté 2 minutes.

Add the carrots, stock (or water) and salt.

Bring the soup to a boil and then lower to a simmer; skim any impurities that may rise to the surface.

Cook the soup for approximately 45 minutes or until the carrots are very soft.

Remove from heat and stir in the yogurt.

Transfer the soup, in batches, to a blender or food processor and puree until very smooth.

Return the soup to the pot and warm it, but do not boil (boiling may curdle the yogurt). Serve hot or cold.

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