Greek yogurt is more than just a breakfast food; it also makes a healthy fat substitution in recipes. Skip oil, butter, and heavy cream, and bump up levels of calcium, protein, and probiotics with these easy swaps!
- Sour cream: Replace sour cream with Greek yogurt, and most people won't even be able to tell the difference. Use it on top of baked potatoes or serve alongside Mexican fare; you can also use yogurt as a sour-cream substitute when making chip or veggie dips.
- Baked goods: Ditch the eggs and oil in store-bought cake or muffin mixes by substituting one cup of yogurt and one cup of water. Yogurt keeps cake from tasting overly sweet while also giving it a more dense and homemade feel. Instead of making cream cheese frosting, make Greek yogurt frosting; the ratio of Greek yogurt to cream cheese is 1:1.
- Heavy cream or milk: In stove-top dishes that call for dairy like mashed potatoes, curries, soups, or pasta, use yogurt. (Or add yogurt to any sauce-based dish that you'd like to make rich and creamy.) To avoid curdling, stir in the yogurt once the dish has been taken off the heat, then gradually reheat if necessary.
- Mayonnaise: Skip the oil-based mayo in tuna, macaroni, and potato salads; same goes for salad dressings like Caesar, Russian, or ranch: just use a 1:1 ratio. The tang that yogurt brings these recipes is even tastier than mayo.
Source: Flickr user alanagkelly
Americans can't seem to stop catching waves of the latest whole foods. But now that açai, goji berry, quinoa, and probiotic yogurt have already been discovered en masse, I can't help but wonder what, if anything, will soon jump the shark. Surely you have some thoughts on what wholesome foods are going to be big next. Share them below!
What's not to love about Greek yogurt? Packed with calcium and protein, the rich snack is as great for breakfast as it is as a healthier stand-in for decadent desserts. While we've long been fans of nonfat flavored Chobani and Oikos yogurts, Greek yogurt specialist Fage also recently released its own line of fruit-filled, fat-free options.
Fage Total 0%, Chobani 0%, and Oikos 0% all contain zero grams of fat and saturated fat as well as real natural ingredients like honey or whole berries. But how does your favorite brand stack up with its similarly flavored competitors? Check out the table after the break!
Yogurt is a crucial key to a better breakfast, whether it's straight out of the cup and plain, or all jazzed up. If you're looking to chance your morning meal, dress up FitSugar fave Geek yogurt, which has more protein than regular yogurt. If you are usually rushed in the mornings, pack your topping in a sandwich bag or tiny Tupperware the night before and mix up your meal at your desk. Here are some seasonal suggestions:
- After a trip to the Farmers Market, stir strawberries, raspberries, peaches, and fresh figs into your cup of Greek yogurt for extra fiber and Vitamin C.
- Cook up baked pears with maple Greek yogurt and granola for a sweet and saucy mixture that will sustain you through an intense midday workout.
- Blend Greek yogurt into an almond berry banana yogurt smoothie. At 308 calories for a 16 oz. serving, this makes a healthy meal to jump-start your day.
- Don't love oatmeal, but want some extra fiber? Sprinkle your Greek yogurt with 4 tablespoons (or half an ounce) of rolled oats for one added gram of fiber and just 37 calories.
- Go savory: Mix up a 200-calorie range spinach smoothie fit for Popeye.
Fresh fruit from the farmers market is the best. And Sunday mornings (the day after the market) are perfect for a fresh and simple breakfast of fruit, yogurt and granola. For this quick meal I mixed together some fresh strawberries, raspberries, peaches and fresh figs. Mixed the fruit together and topped my fat free plain Greek yogurt with them, a little Everything Granola and a drizzle of honey. Not sure it gets much better than this.
Sounds tasty and healthy! I would like to eat like this every day of the week — not just Sundays — but weekday mornings can be hectic. I'm wondering what you all had for breakfast this morning, and whether it differed from what you ate for your morning meal over the weekend.
With only one month of berry season remaining, I've been buying strawberries and blueberries in flats. And while I do a pretty good job at finding ways to eat them all, sometimes there really is too much of a good thing. In the weeks that I have too many ripe berries, I freeze them to use later in the Fall and Winter, or make jam. Last week on an incredibly hot day, I experimented in the kitchen to make my own mixed berry yogurt frozen treats. This treat is sweet, creamy, and best of all, a healthy way to cool down this Summer.
Disclaimer: this is a very loose recipe — so loose that I can't even call it a recipe. I had a bunch of ripe berries that I blended with some nonfat Greek yogurt and sugar. The finished mixture was based strictly on personal taste. If you need a gauge, ask yourself if you'd enjoy drinking the mix on its own, much like a smoothie. If yes, freeze away! Pour the berry yogurt mixture into a clean ice cube tray, add some toothpicks and freeze. It doesn't have to stop there either. Since the first batch, I've experimented with different berry combos, and thrown in fresh mint and lemon juice too. Whatever the combo, this treat is a big hit in my house!
Filling, fresh and simple!
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