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There is no question that yogurt is considered a health food, but I find that Greek yogurt has so much more versatility and health benefits than regular yogurt. For one, it is almost double in protein content than regular yogurt with most brands averaging between 15-20 grams. It is also lower in carbohydrates and sugar with typically less than 10 grams of carbohydrates. It is also lower in sodium. While it is higher in fat, it does come in low fat and zero percent fat options.
I personally like Greek yogurt for its thicker, creamier texture. While I love to eat it plain as a snack, I also use it as a base to make so many fabulous recipes. I use it to replace everything from sour cream, to cheese, to mayonnaise. I use it as a base for salad dressings, guacamole, sauces, and smoothies. I spice it up and I make it sweet. Below are several recipes containing Greek yogurt from my Fitness Answer Meal Plan:
LIME AVOCADO DRESSING
• ½ of avocado
• 1 tablespoon lime juice
• 1 tablespoon white wine vinegar 2 teaspoons
• ¼ Cup of Low-fat Greek Yogurt
• Salt and Pepper
Toss all ingredients together in bowl.
CRABMEAT SALAD
• 2 cups of Mixed Greens (washed)
• 4 Raw Asparagus spears chopped
• 6oz. Can of crabmeat
• 1/4 c. Dijon mustard
• 3 tbsp. of Low-fat Greek Yogurt
• Salt and Pepper
Toss all ingredients together in bowl.
GREEK SALMON
• 8 oz. Salmon Steak
• 1 tbsp. of Low-fat Greek Yogurt
• 1 tbsp. of Worcestershire sauce
• 1 tsp. of lemon juice
• Dash of Garlic powder
• 1 tsp. of olive oil
Place salmon in a baking dish and drizzle with olive oil. In separate bowl mix together yogurt, Worcestershire sauce, lemon and garlic powder. Smother salmon with mixture. Bake at 375 degrees for about 20-30 minutes or until fish is flakey. Serve with steamed asparagus and side salad.
CREPES AND EGGS
• 2 eggs
• 1 cup of Low-fat Greek Yogurt
• 1 tsp. safflower oil
• 1/4 tsp. of Stevia Powder
• Butter flavor cooking spray
Mix together 1 egg, 1 tablespoon of yogurt, and oil. Spray a nonstick pan with butter flavor spray. Spoon out two crepes into pan. Scramble extra egg and fill crepes with eggs.
TUNA DILL SALAD
• 6 oz. Can of Albacore tuna
• 1 cup of romaine lettuce
• 1 plum tomato
• 2 tbsp. of Low-fat Greek Yogurt
• 1 tsp. of dill weed
• 1 tbsp. of balsamic vinegar
Mix tuna with yogurt and dill weed. Serve over lettuce and tomato. Drizzle with vinegar.
SALMON AVOCADO WRAP
• 6 oz. Can of salmon
• ½ of an avocado
• 1 small whole wheat tortilla
• 1 tbsp. of Low-fat Greek Yogurt
• Dash of garlic powder
Mix salmon with yogurt and yogurt. Spoon mixture into tortilla. Serve remainder with side romaine salad.
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