Greek yogurt is a thicker, creamier version of the regular variety. It’s thicker and creamier because it has been strained to remove the majority of it’s liquid whey, lactose and sugar. Greek yogurt has a velvety texture and is packed with twice the amount of protein of regular yogurt and is typically less in sugar. It also is higher in probiotics, so it definitely should make your list of super foods. Sales nationwide have exploded because it’s a solution to a healthy snack; it’s a substitution for a protein shake or a serving of meat (6 oz of Greek Yogurt has 15-20 grams of protein equivalent to 2-3 oz of meat or poultry); its great tasting and at least for me, satisfies my craving for creamy yummy treats. While it may cost a bit more than regular yogurt, there are so many benefits of Greek yogurt … dare I say it’s worth it?
Not only does its texture taste indulgent, you can cook with it and find uses for Greek yogurt at every meal of your day. To keep your waistline in check, look for the plain versions of Greek yogurt and add your own fruit or sweetener. You also can pick the fat content ranging from full fat to 0% fat, just read the label carefully. There are many popular kinds like Fage, Chobani and Oikos Organic, but try a few until you find your favorite kind.
Buy some plain nonfat Greek yogurt and add some fresh fruit and a few walnuts. Sprinkle your Greek yogurt with Flaxseed or high fiber granola. Combine Greek yogurt with blueberries, raspberries, sliced strawberries or blackberries for a delicious breakfast. For added sweetness, drizzle some organic raw honey on top. If berries aren’t in season, use the frozen varieties.
For lunch, use some Greek Yogurt in a fruit smoothie. Try my recipe for a Mango Green Tea Smoothie.
You also can use Greek Yogurt as a replacement for high fat foods like cream cheese, mayonnaise and butter. Spread it on your sandwiches or use it as you prepare salads like potato salad, egg salad or pasta salad.
Use Greek yogurt as the base for dips. Mix it will seasonings like garlic, dill and parsley to create a unique dip for carrots, celery sticks or cucumber slices. Substitute Greek yogurt for sour cream or mayonnaise in your favorite dip mixes is a tasty, low-fat option. Plus, your guests probably won’t even notice the difference.
A family favorite in my house are my crispy baked chicken fingers that use Greek yogurt as part of the coating. Even my 20 year old son’s friends tell me they love them! Try out this recipe for yourself. Or try marinatingchicken in a Greek yogurt-based mixture for deliciously moist grilled chicken. Mix Greek yogurt into ground turkey with some additional seasonings for Greek burgers, or make a Greek cucumber yogurt salad.
My favorite treat is nonfat Greek yogurt with blueberries, walnuts and dark chocolate chips. Sometimes I will add a packet of Truvia or a dollop of organic raw honey for added sweetness. Greek yogurt also can be used to frost a carrot cake (if kept refrigerated). Combined with chopped frozen mangoes or bananas and a splash of light rum, it makes a delicious homemade dessert. Use Greek yogurt to make mousses, in layered fruit desserts, or on its own, topped with honey, preserves or jams, or toasted nuts. Greek yogurt aids in digestion and is a great way to end a heavy meal on a light note.
Buy yourself some Greek Yogurt and work it into your meals. It helps promotes fullness and you can reap all of its health benefits.
What’s your favorite kind of Greek yogurt?