Greek yogurt is typically thought of as a breakfast food, but it is so much more than that and can be used in countless ways other than as part of your morning meal.
Greek yogurt is thicker and creamier than regular yogurt because it is strained to remove the whey, which is a liquid that contains lactose—a natural sugar found in milk. This process makes Greek yogurt lower in sugar than regular yogurt. Greek yogurt is also a good source of protein that can help build muscle and works to keep you feeling fuller longer. In addition, it contains calcium which is good for bone health. Greek yogurt also contains probiotics that can restore healthy bacterial balance in the gut. If all these healthy benefits don’t give you reason to add Greek yogurt to your diet, maybe these tasty ideas will.
Using plain Greek yogurt for dips & sauces
- As a dip for steamed artichoke leaves and hearts. Mix with lemon juice, thinly sliced fresh basil, a pinch of salt, and pepper.
- As a dip/sauce for grilled chicken, shrimp, or lamb. Mix with prepared white horseradish, lemon juice, a pinch of salt, and pepper.
- In place of sour cream on baked potatoes. (Or try the sauce above on baked potatoes–the horseradish adds a nice kick.)
- As a sauce for grilled salmon. Mix with chopped fresh dill, lemon juice, a pinch of salt, and pepper.
- Tzatziki, the classic Greek dip that’s great with bread, veggies, and on cooked meats. Mix with chopped cucumbers, a little minced garlic, a touch of lemon juice, a pinch of 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.
- Try it as a marinade for chicken. Mix with the spices of your choice and rub on a whole chicken before roasting it or marinate chicken chunks before skewering and grilling them. The enzymes in the yogurt help tenderize the meat, and the fat adds moisture.
Using plain Greek yogurt as a substitute for other ingredients
- Try it in place of mayonnaise in tuna or chicken salad.
- Add it to your favorite Chili, or Mexican and Southwestern dishes in place of sour cream.
- Use it in place of buttermilk in pancakes (thin it with a bit of low-fat milk).
- Swap it for milk in quick breads and muffins. Yogurt is more acidic than milk, which can affect the action of the baking powder and lead to a dense loaf. If using yogurt, omit baking powder and use baking soda instead.
Using plain Greek yogurt as a snack/dessert
- Toss fresh blueberries with a bit of pure maple syrup to coat and let them sit for a little while (the longer they sit, the more flavorful they’ll get). Top with plain yogurt and sprinkle with cinnamon.
- Mix 1 cup of plain Greek yogurt with half a packet of onion soup mix as a dip for chips or veggies.
- Mix 1 cup of plain Greek yogurt with a packet of Ranch dressing mix as a dip for chips or veggies.
- Spread it on whole grain toast with a slice of tomato on top and sprinkled oregano and pepper.
Content submitted by Janyce Gately – MS, RD, LDN, CHWC