Too hot to eat. Sitting down at the table in the summer can sometimes be quite a strain.  The heat an humidity that are particularly frequent in the Mediterranean often provoke a sense of irritation, exhaustion and refusal of food, making a solid, substantial meal difficult to consume. As a result a lot of people find that they have less appetite. So what complete food can we turn to that is light and easy to eat?

A fresh, creamy alternative. With the above in mind yoghurt is one of the most recommended options. On sale today in many different guises - natural, low-fat, fruit, cereal - yoghurt has a millenary history behind it, originally coming from Greece and the near East, where it was and still is made from goat's milk. In the Middle East and Asia yoghurt forms the basis of numerous dishes including soups and sauces and as an accompaniment to spicy meat dishes and marinates.

Positive ferment. Yoghurt is a product obtained by fermenting milk with the Streptococcus thermophilus and Lactobacillus bulgaricus germs, the so-called lactic acids, that produce taste and consistency. Yoghurt is a whole food, rich in calcium and protein, but it differs to milk - which can cause intolerances - in that it is especially digestible and assailable. This is why it is particularly suitable for children and people who need to rebalance their intestinal flora.

Home-made. Yoghurt is a natural food that is also possible to make at home. How? By simply using fresh, pasteurised whole milk - although semi-skimmed or long-life is also suitable -, heating it in a saucepan until it reaches 38-46° C, then mixing in two spoons of whole yoghurt containing live lactic acid. Wrap up the pan in a woollen cloth and let it ferment overnight - in the morning it will be ready. Keep it in the fridge to stop further fermentation.

Nutritional benefits. Yoghurt is low in calories, going from 36 Kcal for 100g produced from skimmed milk to 63 Kcal for whole milk. Naturally if sugar and/or fruit is added then these figures go up considerably. 100g of whole natural yoghurt contains 3.6g of glucides, 3.5g of protein and 3.9g of fats, of which 2.07g are saturated, 0.84g monounsaturated and 0.13g polyunsaturated.  Milk and yoghurt contain more or less the same calories but the latter is richer in proteins, minerals and vitamins. Its amounts of calcium and folic acid means that yoghurt is an excellent food during pregnancy and growth.

Natural remedies. Yoghurt has good soothing properties for sunburn. If repeatedly applied to skin it refreshes and soothes the burn. This milk-derivative also help relieve summer thirst: if diluted with water and with salt added it is an excellent thirst-quenching drink whose minerals help to replace those lost through perspiration.

How to include it in your diet: Yoghurt can be eaten as a fresh snack mid-morning or afternoon, either accompanied by fresh fruit (best if in season) or it can be used in a dressing for salads. We recommend the following simple recipe:

Yoghurt sauce with chives

Ingredients: 250g of whole natural yoghurt, juice of a lime, a desert spoon of finely minced fresh chives, salt and pepper, a little extra-virgin olive oil.  Mix the ingredients together one by one until you have a well-blended sauce that can be used as a tasty, fresh alternative dressing for vegetables.