If you enjoy including yogurt as part of your fueling plan, consider using Greek yogurt if you don’t already! Greek yogurt is full of protein (about twice the amount of regular yogurt) and calcium, is lower in sugar and has half the amount of sodium than regular yogurt. This creamier, thicker yogurt option is great to enjoy as a snack, dessert, dip or even as a condiment. The high protein content will help to keep you fuller longer, and the naturally occurring probiotics can promote healthy bacteria in the gut.
Try a new recipe in your fueling plan!
STARTING SIMPLE:
1. As a snack try 1/2 – 1 cup 0% Fat Greek Yogurt mixed with fresh berries or pineapple and sprinkle with cinnamon.
2. A breakfast parfait: 1/2 – 1 cup 0% Fat Greek Yogurt layered with 1/4 cup dry Oats, berries of choice and 1 Tablespoon Almond Slivers.
3. For dessert: Drizzle 0% Fat Greek Yogurt and Honey over sliced fruit or a baked apple with cinnamon.
4. Anytime smoothie: 1/2 – 1 cup 0% Fat Greek Yogurt blended with frozen fruit of choice, cinnamon and oat bran or flaxseeds.
5. Try it as a topper! Instead of using sour cream on a baked potato use Greek Yogurt and fresh dill. Or for a quick dip, add a little honey and sea salt and serve with fresh vegetables and small pieces of pita or veggie chips.
Ready for more detailed and fun recipes? Read on.
CUCUMBER-FETA GREEK YOGURT DIP
INGREDIENTS
- 2 cups Plain Greek Yogurt
- 1 medium cucumber, peeled, seeded, finely chopped, and squeezed dry in a kitchen towel
- 1 cup crumbled feta
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 2 tablespoons minced onion
- 1 tablespoon fresh lemon juice
DIRECTIONS
Mix all ingredients together in bowl. Cover and refrigerate 1 hour or so overnight before serving with fresh vegetables or baked pita.
CHILLED TOMATO SOUP WITH CILANTRO-YOGURT SWIRL
INGREDIENTS
- 2 teaspoons ground cumin
- 2 pounds ripe tomatoes, coarsely chopped (about 5 cups)
- 1/2 cup chopped red onion
- 2 tablespoons plus 1/4 cup chopped fresh cilantro , divided
- 2 teaspoons chopped chipotle pepper in adobo sauce, (see Note)
- 1 cup fresh corn kernels, (from about 2 ears; see Note)
- 1 cup ice water
- 2 tablespoons lime juice, or to taste
- 1 teaspoon kosher salt
- 1 cup low-fat plain Greek yogurt
Notes: Chipotle chiles in adobo sauce are smoked jalapenos packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer.
1 head of cauliflower (florets only — no stems)
1 small, 6 oz container of 0% fat Greek yogurt
2 tbsp butter (or healthier alternative)
3 tbsp grated parmigiano reggiano
2 cloves of garlic chopped
1/2 small shallot chopped
1 chopped scallion for garnish
Salt, pepper and seasonings to taste
DIRECTIONS
In a medium pot, bring water to boil. Add cauliflower florets to the boiling water and let cook for about 8 minutes or until soft. Remove and drain. In a food processor, combine the cauliflower with the greek yogurt, butter, garlic and shallots and blend until a creamy consistency. Add salt and pepper or Adobo or seasonings of your choice and blend once more. Transfer to a bowl and while hot, mix in the parmigiano reggiano and top with scallions for garnish.
Be Well ~Meg @REJOOV
Leave a Reply