Eating yogurt just feels healthy, doesn’t it? As you spoon out delicious bites of cool, creamy yogurt and fruit, you know you’re getting a good helping of calcium and vitamin D. And when the label says the yogurt contains “live and active cultures,” you’re also getting probiotics — the “good” bacteria that help with digestion.

Of course, the ultimate in healthy yogurt is organic yogurt because it’s produced without pesticides, hormones or antibiotics. And before a food can be labeled organic, a government-approved certifier inspects the farm where the food is grown to make sure the farmer is following the rules to meet U.S. Department of Agriculture standards. Companies that handle or process organic food also must be certified.

Besides tasting delicious and providing excellent nutrition, yogurt — especially the low fat varieties — offers a host of other benefits.

Calcium and vitamin D, for example, help build strong bones — so regular consumption of yogurt can play a key role in preventing and treating osteoporosis. Eating yogurt daily helps you get the 400 I.U. recommended daily allowance of vitamin D. Some yogurts even contain extra vitamin D, so be sure to read labels.

Meanwhile, research is showing that low-fat dairy products may lower the risk of high blood pressure. One study found a 50% reduction in the risk of developing high blood pressure among people who ate two or three servings of low-fat dairy products daily.

Plain, low fat yogurt is handy for all kinds of cooking. Try using it as:

• A thickener for sauces. Use it instead of heavy cream, but be sure to add some starch to keep it from curdling. For example, you can whisk in 2 teaspoons of cornstarch or 1 tablespoon of flour before adding yogurt to hot liquids. Whisk the yogurt into the sauce and continue whisking as the sauce simmers and thickens. TIP: Make sure the yogurt is at room temperature before adding it to the sauce. Otherwise, the yogurt will separate.
• A substitute for sour cream or mayonnaise in salad dressings and dips
• A substitute for sour cream in baked recipes. TIP: Avoid aluminum baking pans when baking with yogurt. The aluminum in the pan will react with the acid in the yogurt.
• A main ingredient in Middle Eastern and Indian dishes

Flavored yogurt is yummy right out of the carton, but you can also use it to create other meals:

• Blend it with frozen fruit and fruit juice for a smoothie
• Mix it with ricotta cheese, grated orange peel and honey for a fruit dip
• Layer yogurt with low-fat granola, nuts and fruit for a delicious parfait

Who knew yogurt was so versatile? Now you do — so place organic, low-fat yogurt in your grocery cart and put to work for you in the kitchen!