by Ashlee Lamar
If you have visited the yogurt section of the grocery store recently, you may have noticed the wide variety of yogurt options available.
In particular, Greek yogurt is a new category of yogurt offering many flavors. What’s so great about Greek yogurt?
First, it is packed with protein. Greek yogurt has almost two times more protein than regular yogurt.
Greek yogurt also provides calcium (~15 percent DV/serving).
Here are some tips for picking out a healthy Greek yogurt:
• Look for the phrase “contains live and active cultures.” This indicates that probiotics are in the yogurt. Probiotics are beneficial to the functioning and health of the digestive tract.
• Look for “Nonfat yogurt”-this is typically made with skim milk and has less calories and fat than the regular versions.
• Beware of added sugars-these are often high in the yogurts with added fruits, candies, cookies. Opt for the plain version and create your own flavoring through the addition of cinnamon, fresh fruit, nuts or even a small amount of honey.
Ashlee Lamar is a registered dietitian at Providence Medical Center.
Recipe:
Spinach artichoke dip with Greek yogurt
Ingredients:
– 1 Tbsp. olive oil
– 1 small onion, diced
– ¼ tsp. crushed red pepper flakes
– 2 garlic cloves, minced
– 5 ounce fresh baby spinach
– 9 ounce frozen artichoke hearts, thawed and chopped
– 8 oz. cream cheese, softened
– 1 ¾ cups grated parmesan cheese, divided
– 1 cup Greek yogurt
Directions
1. Preheat oven to 350.
2. Combine oil and onion in large sauce pan. Sauté over medium heat until translucent.
3. Add garlic and pepper flakes. Cook another 20 seconds.
4. Raise heat to medium high, add spinach and artichokes. Sauté until spinach wilts (10 minutes). Remove from heat.
5. In a separate mixing bowl, combine softened cream cheese and 1 ½ cups of the Parmesan cheese.
6. Stir in the Greek yogurt and the spinach-artichoke mixture until well combined.
7. Pour mixture evenly into a large baking dish. Sprinkle with remaining ¼ cup Parmesan cheese.
8. Bake until golden brown, 20-30 minutes.
9. Serve with whole wheat crackers or fresh vegetables.
Servings: 18
Recipe adapted from fage.com