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November 26, 2014

A Surprising Use for Yogurt & Other Common Delights

greek yogurtGreek yogurt, like other fermented diary products, is touted for its probiotic benefits. It is a good source of protein and calcium. It may also be ideal for weight management as it is relatively low in fat and calories (and yet a satisfying snack option). Did you know you can mix it up with mayo or mustard to reduce fat and calories in your sandwich spread?

But there’s more, non-fat Greek yogurt – though often enjoyed simply with fruit or honey, as a base for crunchy parfaits, or in smoothies – can also be a way to liven up your meals without extra calories or fat.

  1. Use a dollop to garnish soups like gazpacho, carrot or puree of squash
  2. Prepare onion dip or a variety of seasoned dips for crudites or whole grain chips/crackers.

Surprisingly Delicious!: Baked Tilapia with Basil Yogurt

  • 1 lb tilapia filets rinsed and dried
  • 1/4-1/2 cup non-fat Greek yogurt
  • a handful of fresh basil – chopped or julienned
  • 1 clove garlic minced
  • pepper to season
  • optional: pinch of sea salt

Pre-heat oven to 375 degrees. Spray glass baking pan with non-spray (olive oil or canola). In a medium mixing bowl mix yogurt with garlic, basil, and pepper (and a pinch of salt if desired). Gently add in tilapia filets and toss to coat well. Place in coated baking pan and bake for about 20 minutes or until white and flaky.

Here are some more common ways to enjoy Greek yogurt:

  • Yogurt Berry Parfait with 1/4 cup crunchy cereal topping (Uncle Sams and Kashi Go Lean are a couple of my fav choices), plenty of mixed berries and a loose handful of cranberries
  • Served with a touch of Honey and a TBP of slivered almonds or chopped walnuts
  • In a fruit Smoothie – I’ve tried many different fruit combos from tropical to simply strawberry or banana.

How do you enjoy your Greek Yogurt? Got any interesting snack combos/recipes?

An RD Behind the Plate,


About Lauren O'Connor, MS, RD

Lauren O’Connor, MS, RD is a registered dietitian and owner/nutritional consultant for Nutri-Savvy. Her approach and motto is: “Savor, Taste and Enjoy…Nutrition”. She focuses on building healthy values and choosing a wide variety of foods, allowing for all foods – even sweets, in moderation. O’Connor is a member of the Academy of Nutrition and Dietetics (formerly known as the ADA). As a nutritional expert, she’s contributed to various online media including abcnews, everydayhealth, iVillage, Shine by yahoo, Shape, LivingInThin, FitSugar and Multiples&More.


  1. That sounds REALLY interesting. Not sure how I feel about it.. but definitely worth a try:)

  2. This recipe was inspired by a Whole Foods recipe and relayed to me by my local butcher who mans the meat, poutry fish counter, but I didn’t have all the ingredients he listed, and yet it still tasted fine. Perhaps you might try this recipe (it includes yogurt, light mayo and parmesan):


  1. […] 2% Greek yogurt because it’s a versatile ingredient that provides calcium and protein (try adding a dollop […]

  2. […] was only a matter of time before the Greek yogurt giants grew out of their snug supermarket homes, with people across the country raving about their […]