Plain, nonfat Greek yogurt stands out among its neighbors in the yogurt section. All yogurts are a good source of nutrients like calcium, potassium and protein, but Greek yogurt has a thicker texture and higher protein content, because it’s more concentrated than regular yogurt.
Have you ever wondered how to include Greek yogurt in your meals? Well, we are here to help! Here are some tips that our nutrition educators love sharing with clients in our CHOICES Nutrition Education Program.
Oatmeal Topping: Top your bowl of oatmeal or overnight oats with some Greek yogurt and fruit. If you’re feeling festive you can even mix it with some pumpkin puree and pumpkin spice! Check out our overnight oat recipe here.
Mayonnaise Substitute: Want to lower the fat content of your favorite tuna salad? Nonfat or low-fat Greek yogurt can be substituted for mayonnaise or sour cream. Two tablespoons of low-fat plain Greek yogurt has 15 calories, compared to 190 calories for regular mayonnaise and 50 calories for sour cream. Here is one our favorite salad recipes.
Salad Dressings: There are a handful of tangy and creamy Greek yogurt recipes available! And they are as simple as combining all the ingredients and giving it a good whisk. Making your own salad dressing saves you money and puts you in control of the ingredients. Here’s an example of a ranch dip that we love dipping vegetables in for kids to taste.
Butter Substitute: Yes, you read that right! If you want to make healthier baked goods, reducing some or all of the butter in your recipes can help reduce calories, fat and cholesterol. Using Greek yogurt instead of butter works great in a variety of recipes like our carrot raisin muffins and apricot cake!
Smoothies: Adding Greek yogurt to your smoothie creates a rich and creamy consistency without the extra sugar and saturated fat. A cup of Greek yogurt also has double the protein of regular yogurt which helps you stay full for longer and helps build muscle! Curious about how it tastes? Try our savory carrot cake smoothie.
For more information or to schedule a class, contact Mary Agnew, nutrition education manager, at (512) 684-2501 or email email@example.com.