Recognizing the Best of the Year

With the Academy Awards this week, I was inspired to look back on the trendiest foods from this year and spotlight one that I felt worthy of acclaim for its excellence.

In my reflection, only one item came to mind- an item that has swept the nation with its nutritional benefits, versatility, and consumer satisfaction.

And the award goes to…

GREEK YOGURT

A fast favorite for weight loss plans and healthy eating fanatics, plain greek yogurt is the hottest thing to come from Greece since Maria Menunous.

So what makes this seemingly boring item so great?

Nutrition Breakdown of 0% fat Greek Yogurt

-averages 17-23 g of protein per serving

• According to Jenny Norgaard RD, protein takes longer to digest than carboyhrates and has been found to boost satiety 

-low in sugar and carbohydrates

• 7 oz. of plain Greek yogurt has only 8 g of sugar compared to the 17g per 7 oz.’s that traditional yogurt has

- low in calories

• 1 cup of 0% fat plain greek yogurt has only 130 calories 

-packed with probiotics

• Probiotics also known as “good bacteria”, offer certain health benefits.  According to Keri Glassman RD, probiotics can increase beneficial bacteria in your digestive tract, boost the bodies immunity by stimulating infection-fighting cells, and inhibit the growth of other harmful bacteria. 

-full of vitamins

• potassium, zinc, vitamin B6, vitamin B12

-No fat!

Versatility in Meals

-Swap yogurt for mayonnaise and caloric spreads

• use in your favorite tuna, chicken, or egg salad to cut calories, fat, and add healthy probiotics and protein!
• mix greek yogurt with mashed avocado or spicy mustard to make a tasty spread for a sandwich or wrap

-Swap for sour cream

• mix with lime and cilantro and top on tacos
• use in your favorite party dips
• use as a topper for chili or any other favorite soup

-Smoothies

• skip the high sugar and simple carb banana for smoothie bulk!  Use greek yogurt to thicken and provide creaminess to the start of your day

-Salad Dressing

• Enjoy the creaminess of ranch, ceaser, and blue cheese dressing, but dreading the extra calories?  Keep those familiar flavors without adding fat by making greek yogurt the base of your dressing.

-Marinade

• use as a marinade for your favorite protein!

Greek Chicken Kabobs

adapted from principlenutrition.com 

10 oz 0% or 2 %Greek Yogurt

2 large cloves garlic

1 T fresh chopped oregano

Juice of 1/2 lemon

4 chicken breasts, cubed 1 1/2  in. X 1 1/2 in.

6-8 skewers

1. Mix yogurt, garlic, lemon juice, oregano, salt, and pepper in a large bowl
2. Mix cubed raw chicken thoroughly into the yogurt mixture, cover, and allow to marinade for 1 hour in the refrigerator
3. Preheat broiler.  Thread pieces of chicken on to the skewers.  Cook under the broiler for 15-20 mins while occasionally brushing the skewers with the left over marinade to maintain moistness.
4. After 15-20 mins, remove from the oven and allow to rest for 3 minutes.  
5. Serve with a watermelon and feta salad, orzo pasta, or over a bed of mixed greens!

-Add Creaminess to pasta

Pasta with Zucchini, Tomatoes and Creamy Lemon-Yogurt Sauce

Adapted from Jillian Michaels “The Master Your Metabolism Cookbook”

8 oz. whole wheat spaghetti or linguini

1/2 cup nonfat plain Greek yogurt

1/4 cup grated parmesan cheese

1 tsp. grated lemon zest

1/4 tsp. salt

1/4 tsp. ground black pepper

3 medium zucchini, cut into strips (3/4 in wide and 3 in long)

2 garlic cloves thinly sliced

1/2 pint grape tomatoes

1/2 juice of a lemon (optional )

1. Bring a large pot of water to a boil; add the pasta, and cook according to package directions. Before draining, reserve 1/4 cup of the cooking water for later.  Drain the pasta and set aside.
2. In a large bowl stir together the yogurt, parmesan, lemon zest, lemon juice, and salt and pepper.  Set aside.
3. In a large skillet, heat the olive oil over medium-high heat.  Add the zucchini, and cook until just wilted and tender. 
4. Push the zucchini to one side of the skillet; add the sliced garlic  and cook for 15-30 seconds.
5. Mix the garlic into the zucchini.
6. Stir in the tomatoes and cook until softened, about two minutes.  Transfer the zucchini to the yogurt mixture and stir until combined.  
7. Add the drained linguine and toss gently to combine.
8. Add the reserved pasta cooking water a tablespoon at a time, if necessary to thin.
9. Serve with freshly grated parmesan cheese

I encourage you to think outside the breakfast bowl and take advantage of the various roles Greek yogurt can play in your lunch and dinner meal times.  Give the creamy goodness and shot and allow the oscar worthy yogurt to transform some of your favorite dishes into guilt-free and wholesome meals.

-Olivia Wagner