Going Greek! Yogurt That Is!
If you haven’t had a chance to try Greek style yogurt, make sure you add it to your shopping list! Here’s why: Not only is it a great grab-n-go snack idea, it can also act as a great substitute in recipes that call for “cream-based” ingredients. If you’re trying to cut calories, nonfat or low-fat plain Greek yogurt can stand in for mayo, sour cream, buttermilk, whipped cream, or whole milk, depending on the recipe. It’s so thick and creamy; you’d never know it was fat-free.
What is Greek Yogurt?
Greek yogurt is a thicker, creamier version of the regular yogurt varieties. It’s thick and creamy because it has been strained of its whey. Greek yogurt comes in a full fat version as well as low-fat and fat-free varieties. Plain Greek yogurt has a similar taste and consistency to sour cream, so if you’re enjoying it as a snack alone, you may want to toss in some healthy, flavor-enhancing addition. Here are some ideas using to get you started:
As a snack/dessert:
- Mix 1 cup low fat Greek yogurt with 15oz. can pumpkin puree. Add ¼ cup maple syrup and 2 tsp pumpkin pie spice. Drizzle with honey. It’s a great dip for apples and pears.
- Combine frozen or fresh berries in a small sauce pan with ¼ cup water. Simmer over low heat. Once the fruit is broken down and syrupy, cool, then mix with a few dollops of low-fat or nonfat Greek yogurt. It’s a great topping for waffles or pancakes.
- And of course, the classic plain low-fat Greek yogurt drizzled with honey and sprinkled with few walnuts.
As an Ingredient in Recipes: For really-low-fat dressing, whisk together:
- 4 tbsp nonfat plain Greek yogurt
- 1/2 tsp Dijon mustard
- 1/4 tsp extra-virgin olive oil
- Juice of 1 lemon
- 1/2 tsp flaky sea salt
- 1/4 tsp freshly ground black pepper
This will make enough for two entree-sized salads and tastes like a tangy ranch dressing
As a dip for fresh veggie sticks: Mix 1 16oz container of low or nonfat Greek yogurt with one package of Ranch dip mix. You’ll get a serving of dairy instead of a serving of fat!
As a topping for baked potatoes: Add a dollop of plain low-fat Greek yogurt atop your baked potato. Add garlic powder or horseradish for a kick!
- As a sauce for grilled salmon: Mix with chopped fresh dill, lemon juice, salt, and pepper
- Tzatziki: the classic Greek dip that’s great with bread, veggies, or cooked meats: Mix with chopped cucumbers, a little minced garlic, a touch of lemon juice, salt, and pepper
- Raita: the creamy sauce that cools off spicy Indian curries: Same as above, except replace the lemon juice with chopped fresh mint and a little ground cumin.
- As a marinade for chicken: Using low-fat Greek Yogurt mix with the spices of your choice and rub on a whole chicken before roasting it or use to marinate chicken chunks before skewering and grilling them. (The enzymes in the yogurt help tenderize the meat, and the fat adds moisture.)
Here are a few varieties that ShopRite carries: Chobani, Fage, and Oikos Greek Yogurt