First of all, what is Greek yogurt? Greek yogurt is yogurt that is thicker and creamier than American yogurt. It has a texture that is rich and velvety, which makes it perfect for cooking with, and for use as a base for dipping sauces (in addition to eating in a bowl). The texture reminds me of sour cream. You can buy it in the grocery store, right next to the other yogurts. It comes in a 2% version and a fat free version, both of which are far superior to the American yogurt.
Why even bother eating Greek yogurt at all? Because it is a superfood.
Not only does yogurt promote intestinal health, it helps build stronger bones , and helps to enhances immunity. More specifically...yogurt helps to prevent yeast infections, and it can help prevent urinary tract infections. It is also safe for the lactose intolerant. At only 120 calories per cup, and zero fat, you will not find a better source of protein. 20 grams of protein per cup and 25% of your recommended calcium for the day!!! Plus, I rarely eat an entire cup in one sitting. By the time I add in my mix-ins, I have a huge bowl of food. I eat half of my bowl in the early morning, and the other half about an hour before lunch.
This is my morning bowl of Greek yogurt. There is about 1 cup of fat free, plain yogurt in the bowl, plus half of a sliced banana and a handful of fresh blueberries. I usually sprinkle a packet of Splenda over the top, and mix the entire bowl up. I eat half before I workout, put the rest in the fridge, and eat the other half after my workout. It is so yummy and incredibly filling.
Here are my top ten favorite ways to use Greek yogurt. Once you try Greek yogurt, you will never go back to American yogurt.....
1 - In a bowl for breakfast with fruit, nuts and/or cereals.
2 - Tzatziki sauce - a Greek cucumber sauce made by adding the following ingredients to a container of greek yogurt: juice of one lemon; 2 T. dill chopped, 1-2 cloves garlic, minced; 1 cucumber, minced; salt and pepper to taste.
3 - Add into tuna as a substitute for mayo. Also add in Dijon and spices for extra zest.
4 - Add it into a bowl of oatmeal with a little Splenda and cinnamon. Actually, I don't eat oatmeal, but I hear this is delicious.
5 - Add a drizzle of honey and some toasted pine nuts, walnuts or almonds, to some yogurt in a bowl.
6 - Mix with 'fruit only' jam to make a fruit flavored yogurt.
7 - Use in a smoothie in place of water or milk. Your smoothie will be tangier and thicker and have a ton of protein.
8 - Make chicken salad - Take boiled chicken and add yogurt, chopped walnuts, 1 chopped garlic clove, a drizzle of walnut oil, kosher salt, fresh ground pepper and paprika.
9 - Make frosting: Whisk together 1 c. Greek yogurt; 1 T. vanilla extract; 1/2c. powdered sugar. Refrigerate at least 30 minutes to thicken, then spread on cupcakes, or cake.
10 - Add a package of ranch dressing mix to the yogurt (using it in place of sour cream), and make a dip for raw veggies.