Greek yogurt is a more nutrient rich alternative to regular yogurt. It is also more versatile than regular yogurt. Greek yogurt can be used a substitute in recipes for a healthier dish.
There are distinct differences between regular yogurt and Greek yogurt. For example, Greek yogurt may be less flavorful, but it has more texture. While regular yogurt may be easier on the taste buds, Greek yogurt contains probiotics-good bacteria that improve the health of the digestive system and boosts the immune system. This makes it the ideal health food.
Like regular yogurt, Greek yogurt comes in a variety of flavors. For weight management, it is recommended to choose a low-fat, nonfat or plain yogurt that has less calories, sugar and fat. Honey and fresh fruit can be added to Greek yogurt to naturally sweeten its taste.
Overall, Greek yogurt has fewer carbohydrates, which makes it beneficial to diabetics. Also, it contains almost double the amount of protein than regular yogurt. An eight ounce cup of Greek yogurt contains 20 grams of protein compared to regular yogurt that contains 11-12 grams of protein. Both types of yogurt are good sources of calcium, but Greek yogurt contains half the sodium of regular yogurt.
How can Greek yogurt be used as a substitute in recipes? High calorie dips, sauces, salad dressings, smoothies and desserts can use Greek yogurt for the following: Eggs; sour cream; heavy cream; mayonnaise; cream cheese and oil. All it takes is creativity when cooking or baking to increase the nutritional content of the recipe. Try the following dip/dressing recipes this weekend:
Green goddess Dip and Dressing
1 cup chopped avocado (chopped)
3 or 4 anchovy fillets, mashed 1 ½ tsp anchovy paste
2 garlic choves minced
2 scallions chopped
1 tsp. chopped parsley
1tbs minced fresh tarragon leaves
¼ cup Greek yogurt
¼ cup white vinegar
1 ½ tbs. lemon juice
Extra-virgin olive oil ( for making dressing)
- Combine avocado, anchovies, garlic, scallions, basil, parsley and tarragon in a food processor.
- Add the Greek yogurt, white wine vinegar and lemon juice. Process until smooth. Serve with crudités as a dip or over steamed green vegetables.
- For dressing, add olive oil ¼ cup at a time, processing constantly until the desired consistency is reached. Toss with salad greens.
Have a great weekend. Stay fit and fabulous!