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,

~Lauren

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