Nutrition and Fitness with Randa

Greek Yogurt- The “Other” Sour Cream

A staple in my daily nutrition is Greek yogurt. The trend is catching on quickly and many stores are now carrying this thick and creamy goodness. What I love about Greek yogurt, other than its wonderful versatility and healthy benefits, is that it is a protein, not a carbohydrate, like all other yogurts. What this means is, when you look at the nutrition label, you will see that the amount of protein is higher than both the amount of carbs and fat. This applies to any food - whichever macronutrient is highest (carb, protein or fat), that is what the food is. This is another blog entry on its way!

What is Greek yogurt?

The principle difference in creating Greek yogurt is that after the milk is heated and cultured, it is allowed to sit in muslin or cheesecloth bags, so that the whey filters out of the yogurt. Some yogurts have an almost runny texture, or have liquid on the top when you open them. Greek yogurts don’t have this liquid because of the straining process.The results tend to be superior when whole milk, or a combination of whole milk and cream are used to produce Greek yogurt.

To cut back on the huge amount of fat in the full fat yogurt, opt for the nonfat, which is also wonderfully creamy and delicious. If you live near a Trader Joe’s, they make their own brand and it also imports less expensively than other brands. I also like to be in control of the sugar added so I buy the plain and add my own sweeteners like honey, splenda, stevia or demerara sugar if I want it sweet.

Nutrition Breakdown in 1 Cup of nonfat Greek yogurt:

Calories: 120

Fat: 0

Carb: 7g

Protein: 22g (wow!)

There are so many ways to use Greek yogurt:

  1. Mixed with frozen berries for a healthy snack
  2. As a dip for apples and other fruits with cinnamon and natural sweetener mixed in
  3. Mix in spices such as curry, garlic, chili for a marinade for chicken
  4. As a substitute for sour cream in tacos or chili
  5. In smoothies in place of protein powder or milk
  6. Add 1/2 scoop of chocolate protein powder and 1 tbs of peanut butter for a sweet treat!

Randa's Recipe for Oatmeal Trifle

This is one of my favorite breakfasts. It is a cinch to make and tastes like dessert! Bon Appetit!

  1. 3/4 cup oats
  2. 1 cup frozen berries
  3. 1/2 -1 cup plain, nonfat Greek yogurt
  4. 1 tbs toasted almonds or walnuts OR 1-2 tbs ground flaxseed

1. Cook oatmeal with water as directed.

2. Sprinkle a little splenda or stevia on berries and place in microwave save bowl and cook for 1 min.

3. Layer berries over top of cooked oatmeal

4. Layer Greek yogurt over berries

5. Top with nuts or ground flaxseed and drizzle honey or diabetic, sugar-free syrup on top

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  1. Gotta try the nonfat stuff. Didn’t realize Greek yogurt was THAT high in protein! That’s about the same as a scoop of many protein powders.

  2. Got a big tub of it at Costco. Besides the cap on top, should I keep the shroud (for lack of a better word) cover that sits directly on the yogurt…presumabaly to keep out oxygen? Or should I throw it out?

  3. I throw it out seeing as a tub of yogurt doesn’t last long in this house! But in terms of should it be kept, good question. I don’t know the answer – does anyone else?

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