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Greek Yogurt – Your Blank Canvas for Healthier, Easier, and More Delicious Meals

Looking for something that is versatile, easy to use, and that can improve your health while saving you money? Sounds impossible? It’s not when you have Greek yogurt and recipes on your side! Forget spending a lot of money on those less healthy premade yogurt cups when you can use a container of plain Greek yogurt and your own recipes. This fermented dairy product has beneficial probiotic bacteria, is lower in sugar, and provides protein for energy … but has a ‘sour’ taste that is not for everyone. That’s where recipes come in, because this creamy white food is your blank canvas for flavor and nutrition.

What is Greek yogurt?

It is the generic term for yogurt that is prepared by filtering most of the whey, making it thicker and preserving the “sour” or “sour” taste. It is naturally lower in sugar than regular yogurt and is made from beneficial live culture probiotic bacteria.

What kind of Greek yogurt should you look for?

Save money by selecting larger containers (not individual servings) of unsweetened plain yogurt. You can take out the amount you need for your recipe or serving. Any brand will work, but look for “living cultures” for maximum benefit. Avoid “Greek style” because it may indicate the addition of artificial thickeners, and avoid “fat-free” because the healthy fats in regular yogurt help you absorb nutrients. This sets up your clean slate ideal for recipes.

You need recipes.

Greek yogurt lives up to its reputation for being “sour” or “sour.” Plain Greek is not for everyone (you may have tried it before) and children especially will not choose it. With easy recipes, you will be surprised how versatile it is. You can mix it up and make it undetectable, or have it as the star of the show, from sweet to salty, frozen, and more. Most packages don’t give you much more clues than mixing up some of your “favorite fruits,” but that’s what articles are for – great ideas to get you started.

How about when the recipes are so easy that you can get a complete one in one sentence? If you are preparing food, you can try this one to see the size. Leave the peel and dice 1 sweet apple, then add it to ¼ cup of water, 1 tablespoon of honey, 1 tablespoon of raisins (golden or regular), 1 teaspoon of chia seeds, 1/3 of a teaspoon of cinnamon, 1 pinch of nutmeg and cook on the stove for 8 minutes.

That’s it, that was the full recipe and its instructions. Your yogurt topping is ready in 10 minutes and so much better for you because it’s full of fiber (apple peel and chia seeds) with no preservatives, no high fructose corn syrup or refined sugar, and it can change the taste. simply changing the type of apple. Since it’s made ahead of time, this yields 2 servings that you can keep in the fridge so breakfast (or snack) is at your fingertips when you put it in your Greek yogurt. (Add walnuts for crispiness!)

Yogurt for health

Of course, there is the usual calcium for bone health and protein for energy, but everyone knows it. But what about boosting the metabolism? “MedicalNewsToday” cites a study that suggests that a high-protein diet can increase the amount of calories you can burn in a day. Probiotics are on the list too, they’re the beneficial bacteria that help you digest food, eliminate invaders (like bad bacteria and viruses), and some of them even encourage your gut to produce serotonin, the chemical. with the ability to reduce anxiety. . Forget the side effects, it’s time for the side benefits.

What does it not have?

Fiber. Greek yogurt is a fiber-free food and many people don’t get enough fiber in their diet … so what can you do? Have a consistent mix. Whenever you are looking for Greek, look for chia seeds. Unlike this yogurt, they are tasteless. Nobody dislikes them, and they’re packed with two types of fiber, plus their own protein, calcium, and omega-3 oils. The seeds are also very small, they won’t get in the way of your soup, dip, popsicle, smoothie, overnight oatmeal or spread. Cooked, raw or frozen, when you combine this yogurt and chia seeds, you really are on the right track to healthy eating. Yet another benefit is knowing what probiotic bacteria eat to thrive and keep helping you … that’s right, it’s fiber! You can’t digest soluble and insoluble fiber, but these little helpers can. When you consume both at the same time, it is a unique dose of nutritional power.

Because it is not flavor free like chia seeds, you should work with Greek yogurt before eating it. Fortunately, it is quite easy to play while you discover what you like the most. It can go in pasta sauce for an added touch of creaminess (and the same in soups), you can use it in salad dressings (with the added benefit of healthy fats, it will absorb more nutrients from leafy greens, forget about not). fatty toppings!), and just putting a tablespoon or two in a smoothie is a breeze.

However, it is usually not enough to simply “throw in some fruit” and try to eat it. It is not a normal yogurt and it is not going to convince any child that way. But that doesn’t mean you have to become a cook in order to get beyond scoops and shakes. If you have a blender (of any kind) you’re on your way because you can add it to almost any homemade popsicle recipe to make it creamy. (Like a banana, this yogurt doesn’t freeze very well, resulting in a creamy texture) Overnight oatmeal is also a smooth-textured, creamy treat that’s ready for any busy morning.

This seems too simple to taste as amazing as it does, but give it a spin in the blender glass: ¼ cup oatmeal, ¼ cup almond milk, 1 teaspoon chia seeds, ½ cup yogurt Greek, 1 fresh or frozen banana, 1 teaspoon vanilla, ½ teaspoon cinnamon optional and let it sit overnight, blend in the morning and enjoy. Of course, the mixture can also be frozen in popsicle molds to enjoy later. If you’re interested in those pastel colored smoothie bowls that are so popular on Instagram, Greek yogurt is a great way to achieve the shade you’re looking for, as well as the consistency to hold up for fancy dressings.

Recipe keys:

When Greek yogurt is mixed well, this is usually the best place to do it. If you are adding fruit, it is best as a mixed liquid topping, or mixed as in the recipe examples. This prevents much of the sour taste from ending up in one bite. The best way to combat sour or “bitter” flavors is with natural sugars in fruits such as bananas, raisins, pineapple, and berries. In fact, you can have a delicious breakfast or snack by mixing ¼ cup of Greek yogurt, ¼ cup of pineapple slices (fresh or frozen), about 4 fresh or frozen strawberries, and a splash of non-dairy milk in the blender. DIYing fresh or frozen fruit at home saves you from the really unhealthy levels of sweeteners that companies add to their ‘fruit yogurt cups’. These days, what’s off the recipe can be just as important as what you put out … when it comes to better health. Using the guidelines and tips in this article, let the internet be your goldmine for ideas that suit your taste preferences. When you know in advance what is likely to work / taste good, you can pick and collect winners to try in the kitchen at any time.

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