If you don't suffer from issues associated with dairy and are not currently on contest prep, then Greek yogurt is the total "must add" to your diet. Why you ask? One, it is low in fat but high in calcium and protein. Two, it's extremely versatile. I use Greek yogurt in exchange for cream, cream cheese, sour cream, as well as mayo! It is completely filling. I hate eating something and then wanting to eat again in an hour. When I eat Greek yogurt as a snack, I can go longer without needing to refuel. With it's slow absorbing protein, Greek yogurt is the perfect bedtime snack. It's also all the things that we're into these days...gluten free, diabetic friendly and an excellent source of protein for vegetarians and women currently nursing or pregnant.
What is Greek Yogurt?
Greek (or Greek style) yogurt is yogurt that has been strained to remove it's whey, giving it a thicker, creamier texture. It has a sour taste similar to that of cream cheese and I absolutely love it! I currently use Fage Total 0% brand. 1 cup is only 130 calories, 9 grams carbs, 9 grams of sugar, 23 whopping grams of protein and did I mention, it has 0% fat???
Following is a few examples of ways that I enjoy my Greek.
Cheesecake Tasting Desserts
Adding one scoop of Proto Whey to a half cup of Greek Yogurt equals a single serving, no bake cheesecake delight. I've tried it with vanilla creme, double chocolate and cafe mocha. They all work wonderfully.
In the photo (at right), I used Vanilla Creme Proto whey and topped it with a half of banana cut into cubes, a whiz of 0% fat Redi Whip and about 4-5 walnut halves crushed.
My latest love is warming a tablespoon of creamy textured peanut butter, mixing in a scoop of double chocolate Proto Whey and then adding half cup of Greek yogurt. Chocolate Peanut Butter Cheesecake in less than 5 minutes! Super Yum!
Missing the graham cracker crust?
Try adding a tablespoon of wheat germ to the mix. It makes me feel as though I have one....I've gotta try to make a crust out of the wheat germ. I think that would work!
The Great Exchange
Use it as a spread for sandwiches or in any recipes that requires mayo. I recently used it for my chicken tarragon salad. It worked like a charm.
Chicken Tarragon Salad
1/4 cup dried cranberries (chopped)
2-3 tablespoons dried tarragon
2 finely chopped celery stalk
1/4 cup No Fat Greek yogurt
1 teaspoon lemon juice
dash of sea salt
Combine all ingredients and serve on top of lettuce on whole grain toast as a sandwich.
Leave off the sour cream! Are you like me and enjoy that added sour taste on top of your baked potato or taco? It's always been one of my guilty pleasures but by exchanging it with the Greek yogurt, I get the same taste without the added fat. 2.4 grams in a tablespoon to be exact! Go Greek for 0% Love using it to top my fish tacos.
Fish Tacos
If you wanna give the tacos a try, they are really quite easy to make.
For these I rubbed chili powder, cumin and chipotle on 6 ounces of Mahi-Mahi that I cut into cubes. Then squeeze on a little lime juice and cook in a non stick skillet coated with Pam.
In the meantime, warm 2-3 corn tortillas (follow directions)
Top with a quick homemade salsa made with a tomato, 1/2 an avocado, 1/4 diced red onion, chopped cilantro, sea salt and a little lime juice (sometimes I add 1 clove garlic and a fresh jalapeno pepper and then add the Greek yogurt...like the cherry on top :-)
Sometimes Greek Yogurt is Eggs-actly what I need!
Another way in which I've enjoyed the taste of Greek yogurt is in my egg whites. Off season I totally enjoy adding a little cheese here and there, but again, sometimes I don't want to be accountable for the additional unnecessary fat and calories. But with a few dollops of Greek yogurt (which actually reminds me of ricotta cheese when cooked) I get the enjoyment of that something extra without that fat and a little more protein.
I know this photo is a bit of a mess but the taste was not compromised in the least bit. 4 large egg whites, 6 cherry tomatoes cut in halves and a few rings of red onion with 2 tablespoons of Greek yogurt strategically placed in pan before folding the omelet closed.
I've gotta make this again soon and take a better pic before stuffing my face. ;-)
Besides the examples I share above, I have also successfully used Greek yogurts to make cream sauces as well. Try using it in some of your favorite recipes. It is truly a super food and I'm loving it!
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