Yochee

YoChee is the new name for the age-old food called yogurt cheese. This food, which has been around for centuries, can simply be described as drained yogurt. But this mundane description does not do justice to the resulting product, for once drained, yogurt is transformed into a quite different food. And because it really needs to be distinguished from yogurt (and is not a cheese), it has been given the name "YoChee."

YoChee can help you overcome many of today's most pressing dietary concerns - especially those linked to calcium, fat and calories. Its smooth, creamy texture makes it hard to believe that YoChee has zero fat and is low in calories, In fact, it has all the renowned health benefits of yogurt. But YoChee is even better than yogurt since it is spreadable, less tart and a more versatile cooking ingredient. This makes YoChee the ideal food for improving your diet without forgoing your favorite dishes.

You don't have to cook to get the benefits of YoChee. It can simply be spread on a bagel or muffin, or used to moisten sandwich fillings. The smooth, creamy texture makes YoChee the perfect substitute for cream cheese, sour cream, mayonnaise, butter and margarine. With just 10 calories and ZERO (or low) fat, you save 40-100 calories and 5-10 grams of fat per tablespoon by using YoChee instead.

YoChee is made in minutes by spooning yogurt into a draining device, putting it in the refrigerator and allowing the liquid to drain off. If you can use a spoon, you can make YoChee. Gravity does all the work. After 8 to 12 hours it reaches a semi-firm form that qualifies as YoChee. You can use it before then if you like: In 2 to 4hours you have a YoChee cream, a substance not much thicker than yogurt but with a silkier texture that performs much better than plain yogurt in recipes. In 4 to 6 hours it is similar to sour cream. By 24 hours you can assume that all the separable moisture is gone.

YoChee can be made with cow, goat, sheep or even soymilk yogurt. The yogurt can be nonfat, low-fat or whole-milk. Naturally, the less fat there is in the yogurt, the less fat and calories in the resulting YoChee. YoChee can also be made using flavored yogurt, although this will obviously limit its use. Do not use a yogurt that contains thickeners such as modified starch, gelatin or gums. Their purpose is to bind the solids and liquids. As a result, these yogurts will not drain as well as those without thickeners. To receive the full health potential, choose a yogurt that has live cultures. Individual companies may add one or more types of bacterial cultures, including L. acidophilus, B. bifidus, L. casei, S. thermophilus, L. bulgaricus and L. reuteri. Somewhere on the label it should state that there are "live and active cultures." Brands that make this statement must meet criteria set by the National Yogurt Association. It is also important to check on the label that the yogurt hasn't been pasteurized or heat-treated after processing. A few companies treat yogurt this way to extend its shelf life. This exposure to high heat kills the beneficial bacteria along with the other microbes. Therefore, YoChee made with one of these brands won't offer the health-enhancing properties associated with these friendly flora.

Draining Yogurt to Make Yochee

I have some of this in my fridge draining overnight. I am going to use the yochee in a baked ziti. I used a coffee filter instead of a tea towel and it seems to be doing the job. I watched a video in which a piece of paper towel was used so you have a few choices. You can use the yochee (yogurt cheese) as a substitute for cream cheese, yogurt, ricotta, mayo or cottage cheese in any recipe. It will cut the calories in the recipe by using this lower fat alternative.

Spinach Salad with Strawberries and Pistachios

Serves 4

Vinaigrette

3 Tablespoons extra virgin olive oil
2 Tablespoons balsamic vinegar
1 Tablespoon minced red onion
1 teaspoon dijon mustard
1 teaspoon maple syrup
sea salt and freshly ground pepper

Salad

one 6-ounce bag baby spinach, washed well
1 cup thinly slice strawberries
1/4 cup shredded parmesan cheese
1/4 cup coarsely chopped pistachio nuts, toasted and cooled

To make dressing, whisk together the olive oil, vinegar, red onion, mustard, maple syrup and salt and pepper, to taste, until well combined. Divide the spinach among four chilled bowls. Tope each serving evenly with the strawberries, parmesan cheese and pistachio nuts. Drizzle on the dressing.

Per serving: 189 calories, 5 g protein, 8 g carbohydrate, 3 g fiber, 15 g total fat: 3 g saturated fat, 4 mg cholesterol, 122 mg calcium and 150 mg sodium