Everyone is talking about Greek yogurt! Why? Because it’s a magical, super food! This creamy, delicious yogurt is packed with protein, has no added sugars, and is low in fat. Plus, it’s all natural with one ingredient – cultured pasteurized milk! One 6oz. serving of nonfat Greek yogurt has 18g of protein or more and 0g fat. It’s a satisfying way to fill up and start your day, and it will keep you full longer than its sugar-laden counterparts. Top it with fruit, nuts, granola or whatever else you like to add to regular yogurt.
As if the nutrition stats weren’t impressive enough, Greek yogurt can be used to replace all kinds of ingredients!
Check out all the amazing substitutes…
Sour Cream = Cup for cup plain yogurt, and add a splash of lemon juice
Butter = Replace half the butter with half as much yogurt. (i.e. instead of 1 cup butter, use 1/2 cup butter and 1/4 cup yogurt)
Mayonnaise = Use half the mayo or substitute completely, add small amount of Dijon mustard to give a little zip
Heavy Cream = Use half the cream or substitute completely
Oil or shortening = Cut the suggested oil or shortening by half. Add ¾ cup of yogurt for every cup of oil or shortening that you remove from the recipe.
Use it in baked goods, soups, dips, smoothies, casseroles, sauces, whatever! Here are a few recipes to get started!
Roasted Butternut Squash Soup (Men’s Health)
Ingredients:
1 medium butternut squash
2 cups vegetable broth
1 cup low-fat Greek yogurt
1/2 medium onion, finely chopped (1/4 cup)
1/4 tsp of hot chili powder
1 clove garlic, peeled and finely chopped
1/2 inch fresh ginger, peeled and finely chopped
1/2 tsp sea salt
A few leaves of fresh herbs, sage or rosemary
2 tsps extra virgin olive oil
Directions:
1. Cut the squash in half lengthwise. Lightly brush with cooking oil and place on a baking sheet with the cut side down. Bake at 375 F for 45 minutes or until softened.
2. Heat the oil in a medium pan. Sauté the onions for one minute then add the garlic and spices (chili powder, ginger and garlic). Sauté another minute. Blend this onion mixture with two cups of roasted butternut squash, salt and fresh herbs while adding two cups of broth until smooth. Return the mixture back to the pan or pot and bring to a slow boil. Reduce the heat and stir in the yogurt. Simmer on low heat for two minutes. Serve warm with some toasted pumpkin or squash seeds and some more Greek yogurt on top.
Tzatziki Cucumber Sauce (Allrecipes.com)
Ingredients:
1 large cucumber, peeled and cut into chunks
1 1/2 cups plain Greek yogurt
2 cloves garlic, minced
1 tsp dill
1/2 cup lowfat sour cream
salt and pepper to taste
Directions:
1. Remove seeds from the cucumber, transfer to food processer and process until finely chopped.
2. Mix the cucumber, dill, yogurt, garlic and sour cream together in a bowl; season with salt and pepper. Let sit for about 2 hours for the best flavor!
Parmesan and Peppercorn Ranch Dressing (Allrecipes)
Ingredients:
2 cups plain Greek yogurt
1 tablespoon mayonnaise
1/4 cup finely chopped green onion
2 tablespoons finely chopped fresh parsley
2 teaspoons freshly ground black pepper
1/2 teaspoon salt, or to taste
1/4 cup grated Parmesan cheese, or to taste
2 tablespoons milk (optional)
Directions:
1. Stir the yogurt, mayonnaise, green onion, parsley, pepper, salt, and Parmesan cheese together. Stir in milk to make it as thin as you like it, or leave it thick. Taste and adjust the salt if needed, adding either more cheese or more salt. Refrigerate for about an hour before serving.
