Almost everyone has heard of yogurt (or yoghurt, as it is also spelled). It is a staple of Indian cooking, and also a major ingredient in the Mediterranean diet. You encounter it almost everywhere — in smoothie stores and supermarkets — and masquerading as ice cream in places where robins bask.

But have you heard of kefir?

Kefir is one of the many types of cultured milk products found in far-flung places around the world. Unlike yogurt, which must be prepared with warm milk, kefir is made from milk at room temperature. It can even be made in the fridge. No special equipment is required, other than a few jars, a spoon, and some kefir "grains".

Did you ever see one of those cartoons where a goat eats tin cans and cardboard boxes and other trash? It was good for a laugh, but had nothing to do with reality.

Goats are capable of eating things made of paper, because of their strong digestive system. Of course they don’t eat tin cans or most of the other weird objects in the cartoons. That is pure nonsense.

What does any of this have to do with you? I’m glad you asked…

It seems increasingly difficult to find sugar-free, whole grain pastries anywhere. There was a sugar-free craze a few years ago, when so many people were trying low carb diets. You could find sugar-free cookies, candy, cakes and pastries in regular supermarkets. Several different areas of the store would feature sugar-free treats.

Of course, then as now, you should check to see which sugar substitutes are used. When you eliminate the undesirable sweeteners, the available universe of worthwhile goodies shrinks even smaller.

Until the next sugar-free trend emerges, the best way to get sugarless treats is to make them yourself.

If you are a food-lover and a long-time dieter, you probably know which foods are nutritious and should be eaten, and which "foods" are best avoided — left to languish at the far end of the buffet table — there to be laughed at by the fortunate few who know better.

But as you also know, there are those inevitable times when your appetite tries to take over and get what it wants, usually something sugary or fatty, and almost always unnecessary.

"I can’t fight my stomach," you cry. "It’s bigger than I am!" Well, that could be part of the problem. If you didn’t give in to it so often, it might not have gotten so big in the first place.

Eggs. They've been called the "perfect food". They've been vilified as one of the "worst foods". Most people like them, and could eat them every day. What is the truth?

The average egg contains about 70 - 80 calories. It is high in excellent-quality protein, about 7 grams per egg. In the recent past, people were afraid to eat eggs. They even shunned them, mainly because they were told to beware the high cholesterol.

Well, here is the good news. Eggs also contain lecithin, the "antidote" for cholesterol, and in precisely the right proportions to balance it out. Eggs are easy to cook, easy to digest, and can round out an otherwise poor-in-protein diet. In some parts of the world eggs are prized for this very reason.

You can make this tasty dish as spicy as you want it.

For optimal health and nutrition, I always try to eat whole grains and multigrains made from whole grain products. I avoid anything made from white flours. If you look carefully, you may find whole grain rice noodles at Asian markets. I found a multigrain noodle that works very well in this, and most other Asian noodle recipes. Lots of flavor, and lots of healthy fiber as well!

Don't let the list of ingredients scare you. This is easier than it looks, and you will love the results.

No Cooking. No Fooling!

Almost everyone loves candy. But most of it is BAD for your health! I find that situation unacceptable. It is natural for many people to crave sweet foods, so here is an example of how to work with that part of our nature rather than fight against it.

This is a no-cook candy that can be enjoyed by kids and adults alike. You’ll love it for its great taste — and also for its healthful qualities!

Sauerkraut is best known as a traditional German and Czech food. It is a common feature of most traditional Northern, Central and Eastern European cuisines. And it is popular in parts of China and North and South America as well.

Sauerkraut is a healthy food that offers an abundance of vitamin C, healthful lactobacilli, and other nutrients without artificial preservatives. The benefits are so compelling that sailors started carrying sauerkraut hundreds of years ago on long sea voyages. They found that eating sauerkraut prevented the debilitating effects of scurvy.

Try this quick and easy dish for lunch or supper. It’s healthy and well-balanced. It’s filling. And it’s very tasty!