Y Eye Heart Yogurt (Plus Recipe)

I wasn’t really crazy about yogurt for the longest time.  I used to buy the “fruit in the bottom” kind, but decided it had so much sugar in it that it couldn’t be that healthy for me.  Besides it was always sort of runny and watery.  Just recently I have discovered greek yogurt!!  Oh my … what a difference! 

Greek yogurt, according to Wikipedia is “… yoghurt which has been strained in a cloth or paper bag or filter to remove the whey, giving a consistency between that of yoghurt and cheese, while preserving yoghurt's distinctive sour taste. Like many yoghurts, strained yoghurt is often made from milk which has been enriched by boiling off some of the water content, or by adding extra butterfat and powdered milk.”

Strained yoghurt has become increasingly popular because it is richer in texture than unstrained yoghurt, but low in fat; since straining removes water and dissolved salts and sugars, by volume, it has twice the protein of regular yoghurt and less sodium, carbohydrates, and sugar.

Yogurt is an excellent source of calcium and phosphorus.  It provides useful amounts of vitamin A, several B vitamins, and zinc.  For people who are lactose intolerant, yogurt is more digestible than milk.

Yogurt can be used in several ways:

·         Fruit smoothie:  Combine ½ cup plain yogurt with ½ cup diced ripe fruit, add one or two ice cubes, and puree in a blender.

·         Yogurt shake:  Blend ½ cup fruit-flavored, frozen nonfat yogurt with ½ cup low-fat milk until creamy.

·         Cucumber dip:  Peel, seed, and dice a large cucumber and combine with 1 cup plain yogurt, salt, pepper, and chopped fresh herbs.  Serve as a dip for vegetables, a dressing for salad, or a sauce for fish.

·         Mild salsa:  Mix ½ cup plain yogurt with 1 mashed ripe avocado, 1 diced tomato, and chili powder to taste.  Serve as a dip with tortilla chips or a sauce for enchiladas or hamburgers.

·         Vegetable sauce:  Mix plain yogurt with minced fresh dill and chopped cashews.

·         Garnish:  Top cold cucumber soup or vichyssoise with plain yogurt and minced chives.

Low-Cal Guacamole

1              15-oz can             Early peas, drained
1/2         cup                         mashed avocado (about 1 medium avocado)
1/4         cup                         fat-free plain Greek yogurt
4              tsp                          fresh lime juice
1/2         tsp                          kosher salt
1/8         tsp                          fresh ground pepper
1/8         tsp                          ground cumin seed
1/3         cup                         diced cherry tomatoes
1/4         cup                         finely chopped onion

Topping options:  chopped fresh cilantro, chopped jalapeno, additional salt & pepper.

Mash drained peas into a creamy texture.  Add mashed avocado, yogurt, lime juice, garlic, and seasonings.  Continue to mash until desired consistency.

Stir in tomatoes and onion.  Add toppings if desired.  Chill before serving.

Makes 6 Servings

Per Serving (1/3^rd cup):  Calories: 78,   Fat: 3g,   Sodium: 320mg,   Carbs: 10.5,   Fiber: 3.5g,     Sugars: 4g,   Protein: 3.5

Compare with Chipotle Restaurant  Guacamole:   Chipotle 150 calories …. Ours 78 calories!!