Recovery food - yoghurt?
 

My wife loves milk, and has some form of milk after a ride. I hate the stuff. Would low fat yogurt be equivalent with regard to quality of carb and protein?

I usually toss a banana, milk or kefir, and yogurt in a blender after a ride. Sometimes I add berries or peach slices.

Greek yogurt with almonds. Mmm. Or Chocolate milk. Get the real stuff, not the no-fat, unless you need to count calories.

There's nothing special about the quality of milk. Chocolate milk has a ratio of 4:1 carbs:protein which has been shown to work well for resynthesizing glycogen stores.

If you don't like milk, you can substitute with any carb source you like. Apples, bagels, dates, rice etc. Add a piece of chicken or fish if you want some protein. It doesn't have to be complicated.

One of my favorite recovery standards is a smoothie made of strawberries, some guava or other fruit nectar, a couple scoops of greek yogurt, honey, and a unit of vanilla protein powder. I don't know if it actually does anything, but seems to be a good way to cool down, relax, and give your muscles some protein to feast on.