Healthy Highlight: Greek Yogurt

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Health & Fitness

Add fruit and granola to yogurt to make it breakfast or add mini chocolate chips and pretzel pieces to enjoy a healthier dessert, yogurt is a staple in your fridge. The problem is, when you get to the yogurt fridge in the grocery store, there are so many options that it is hard to know where to start. 

The key word to look for is "Greek". Greek yogurt is much better for you than these other sugar filled options. Not that Greek yogurt can't be filled with sugar as well, but the process that makes it "Greek" is already helping it be a healthier option. Greek yogurt is different from the others because of a straining process it goes through to remove the whey. "Whey is a liquid that contains lactose, a natural sugar found in milk" (Medical News Today). Greek yogurt is still thick and creamy like other yogurts but it is lower in sugar and has a bit of a tart taste.

  • Greek Yogurt is packed with calcium and protein which improves bone health.
  • Since it is so protein rich, Greek yogurt can help you feel fuller longer, leading you to consume less calories in a day, and improve weight loss.
  • Greek yogurt contains probiotics which can restore a healthy bacterial balance within your gut.

Fun Fact: Save the calories normally used on sour cream by adding a scoop of nonfat, plain Greek yogurt to your tacos or chili. (Just trust me, I didn't believe it either, now it is my go-to). You can also add it to pasta sauce for an extra level of creaminess.

Cooking:

Frozen Greek Vanilla Yogurt (TasteofHome.com)

  • 3 cups reduced fat plain Greek Yogurt
  • 3/4 cup Sugar
  • 1-1.5 teaspoons Vanilla Extract
  • 1 tablespoon cold Water
  • 1 tablespoon lemon juice
  • 1 teaspoon unflavored Gelatin
  1. Line a strainer or colander with 4 layers of cheesecloth or 1 coffee filter; place over a bowl. Place yogurt in prepared strainer; cover yogurt with sides of cheesecloth. Refrigerate 2-4 hours.
  2. Remove yogurt from cheesecloth to a bowl; discard strained liquid. Add sugar and vanilla to yogurt, stirring until sugar is dissolved.
  3. In a small microwave-safe bowl, combine cold water and lemon juice; sprinkle with gelatin and let stand 1 minute. Microwave on high for 30 seconds. Stir and let mixture stand 1 minute or until gelatin is completely dissolved; cool slightly. Stir gelatin mixture into yogurt. Cover and refrigerate until cold, about 40 minutes.
  4. Pour yogurt mixture into cylinder of ice cream freezer; freeze according to the manufacturer’s directions.
  5. Transfer frozen yogurt to a freezer container. Freeze 2-4 hours or until firm enough to scoop.

Greek Yogurt Alfredo Sauce (lecremedelacrumb.com)

  • 2 tablespoons Butter
  • 1.5 teaspoons Garlic Powder
  • 1/2 cup Milk or water
  • 3/4 cup plain Greek yogurt
  • 1/2 to 2/3 cup shredded parmesan cheese
  1. In a medium sauce pan, melt butter over medium heat. Stir in garlic powder. Stir in milk or water. Remove from heat and allow to cool for 2-3 minutes. Gradually whisk in Greek Yogurt.
  2. Add parmesan cheese to sauce and stir until melted. If the cheese doesn't melt completely it is because the sauce is too cool, Return to stove on low for a couple minutes. Add salt and pepper to taste and toss with your favorite cooked pasta!

Yogurt Cake (AnItalianinmyKitchen.com)

Cake:

  • 1 cup any flavor Greek Yogurt
  • 3 large Eggs
  • 1/2 cup Vegetable Oil
  • 3/4 cup Sugar
  • 1.5 cups All Purpose Flour
  • 1.5 teaspoons Baking Powder

Blueberry Sauce:

  • 1 cup Blueberries
  • 1/3 cup Sugar
  • 1/2 tablespoon Cornstarch
  • 2 tablespoons Water
  • 1/2 tablespoon Lemon Juice
  1. Heat oven to 350 degrees (180° celcius). Grease an 8 inch cake pan.
  2. In a medium bowl, using a hand mixer on medium speed, lightly beat eggs (approximately 30 seconds) add oil, sugar and yogurt, beat for 1 minute until smooth, add flour and baking powder and beat until well combined approximately another minute. Pour into greased cake pan and bake 35-40 minutes or until tested done (when toothpick or knife inserted in cake comes out clean). When cool, sprinkle with powdered sugar if desired.
  3. Blueberry Sauce: In a medium pot mix together berries, sugar, cornstarch,  water and lemon juice, bring to a boil then lower heat and simmer until desired thickness. Pour into a bowl, let cool completely and or refrigerate.