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5 Ways with Greek Yoghurt


Greek yoghurt is high in protein, all-natural, and makes for a fabulous substitution for a lot of other less-healthy ingredients in baking and cooking. I was never really a big fan of yoghurt until I tried the Greek versions – it’s strained to produce a thicker, creamier texture. Not dissimilar to loosely whipped cream, the stiffness (!) of this type of yoghurt holds well in cakes and dips.

It’s become a breakfast staple in my diet (next to overnight oats) – mainly because I try to work out as soon as I wake up. After that, I need something to feed my muscles with plenty of protein to build lean muscle. A protein shake offers about 22g of protein per serve, whereas 170g yoghurt offers a fair 18g. I like to use protein shakes as a healthy snack, rather than meal replacement – so I save these only for mid-afternoon or when I’m really pushed for time. If you can’t handle it plain (boooooring), add a touch of honey or sweetener of choice, vanilla powder, cinnamon and berries.

Other than having it straight-up for brekkie, here are 5 ways to include it in your diet:

1. Dip It

Combine plain Greek yoghurt with herbs and spices to use as versatile dipping sauce for your veggies. It’s a perfect substitute for mayo and sour cream in recipes too, or try mixing it through your homemade pesto to make a creamy pasta sauce.

2. Drink It

Dollop into your blender along with your favourite fruits and some ice cubes for a delicious smoothie. Try this Blackberry Smoothie Bowl for a delicious snack or breakfast option.

3. Freeze It

Combine greek yoghurt with your favourite fruits (protein powder optional) in a food processor and add honey or stevia to taste. Divide the mixture into popsicle moulds and freeze.

4. Bake It

Substitute 1 cup of butter for 1 ½ cups of Greek yoghurt in your cake mixes for a light, high protein version.

5. Top it

I love throwing a dollop of yoghurt on spicy dishes such as fajitas, curry or homemade chilli. It adds a nice balance and keeps the mouth slightly cooler so you can enjoy the individual flavours. For sweet, I love this Breakfast Berry Crumble topped with yoghurt.

 

My personal go-to yoghurt is 0% Plain Chobani because it doesn’t seem to affect my growing dairy intolerance as much as other brands (watch this space…). It’s also the highest protein, lowest-sugar option available in Aussie supermarkets at the moment. Make sure you check the label to ensure there is no added sugar. Aim for a protein content of 10g or more per 100g of yoghurt for it’s satiating properties.

Cho also provides a handy guide for subbing yoghurt in your kitchen. Exercise some common sense here though  (of which I am seriously lacking) – if you’re required to sauté something in oil, don’t expect yoghurt to have the desired effect!

 

chobani-kitchen

 

Want to try it for yourself? Check out some of my fave yoghurt recipes below:

Lemon & Blueberry ‘Cheesecake’

Griddled Eggplant with Yoghurt & Mint

Blueberry Protein Pancakes

Skinny Strawberry Yoghurt Drops

 

Get experimenting fitties! You won’t taste the difference, but your body sure will notice it.

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About Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also writes for two national health magazines, has launched her own range of healthy Protein Ball Mixes: Fit Mixes, and is the author of Chocolate Everyday.

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2 Responses to “5 Ways with Greek Yoghurt”

  1. Kate

    Awesome post. I loooove Greek yoghurt, served with a dollop of honey or maple syrup x

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