Greek Yogurt 101 and Recipes

Not only is yogurt great for a nutritious snack or breakfast, researchers are finding that eating yogurt can help fight infections, aid in weight loss, boost the immune system, fight osteoporosis, reduce high blood pressure, aid in digestive problems and even add years to your life. Yogurt is also a great source of protein, calcium, zinc, B12, magnesium and even potassium. Not a day goes by that I don’t eat it (honest). My favorite, by far, is the nonfat or reduced-fat Greek yogurt. One (6-ounce) container of nonfat Greek yogurt contains 100 calories, 7 grams of carbohydrates and 18 grams of protein with no fat and only 65 mg of sodium.

How to choose yogurt

-Choose low-fat yogurt or Greek yogurt for best nutritional results. I prefer nonfat or low-fat Greek yogurt because it is very high in protein and low in fat, carbohydrates and sodium.

-Look at the ingredient list for added sweeteners and artificial colors.

-Check the calories and carbohydrates on the label to find the ones with the least amount of sweetener.

-Look for the words “live culture”, “active culture” or “live active culture” on the label. This type of yogurt contains probiotic cultures that help regulate your digestive system.

-Be sure to check the date of expiration before you consume it.

How to store yogurt:

-Refrigerate yogurt as soon as you purchase it. Store it on your cooler shelves in the refrigerator.

-Be sure the yogurt is tightly sealed

-Once opened, be sure to seal it properly and store in the refrigerator.

-If you buy the freshest yogurt, it can usually be stored for up to 2 weeks depending on the date of the package. Your best bet is to use it as soon as you can after purchase.

-Do not freeze yogurt. This will affect he quality, texture and flavor.

I took a poll on Facebook, and here are some of my facebook friends’ and my favorite ways to use yogurt:

-Use in smoothies and shakes

-Eat for breakfast with almonds and blueberries

-Stir in bananas and walnuts

-Stir in granola cereal and fresh peaches or strawberries

-Use on top of baked potatoes instead of sour cream

-Use instead of mayonnaise in tuna salad

-Use on tacos or taco salad

-Use in layered dips or vegetable dips instead of sour cream

-Use in a tzatziki sauce, white barbecue sauce or tartar sauce recipe

-Stir in homemade jams

-Drain the excess water from Greek yogurt and use in coffee like creme fraiche

For a few of my favorite recipes (photos above), check out the following links:

Banana Bread with Yogurt

Banana Dark Chocolate Muffins with Greek Yogurt

Apricot and Almond Coffee Cake

Easy Pork Fajitas

18 thoughts on “Greek Yogurt 101 and Recipes”

  1. Love your 101’s. 0% fat Greek yogurt is one of my favorite substitutes for sour cream in baking or just to dollop on top of beans. I’ve also used it in hot creamy dips to replace cream cheese. One of my son’s favorite is just Greek yogurt topped with crunchies (granola), honey and fresh berries. It’s so creamy, you can’t tell it’s fat free.

  2. I have some Greek yogurt with homemade granola almost every morning for breakfast; as a matter of fact I have a bit of a hissy fit if I’m out of either the yogurt or the granola!

    I love love love Greeks Gods yogurt with honey but it’s not fat free and I just can’t justify the extra fat so I get fat free and use it with a squirt of honey on top of the granola. That way…I have something to use in other savory dishes too. I never buy sour cream anymore; I always use Greek yogurt.

    Great info Alison…much thanks!

  3. Every time I go to Costco I buy 3-4 tubs of Greek Y. Our family eats it daily … favorite way is to toast almonds first, then put on yogurt and fresh fruit.

    Happy Weekend friend!

  4. I never buy sour cream anymore. I use greek yogurt for everything. I especially love it in the morning with fruit and granola. Have a great weekend lady!

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