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Nutrition

Greek Guacamole AND Yogurt Parfait Recipes

Have you tried Greek yogurt? It’s thick, creamy, and barely tart. Greek yogurt is completely different from less-expensive American-type yogurt in that it’s strained to take away extra liquid, which leaves it with as much as twice as a lot protein. This makes for a filling and extra nutritious snack, particularly after a tricky exercise, because the protein can restore harm executed by train. The slight acidity additionally makes it simpler to your physique to soak up different vitamins. But make sure you learn the label, as some can have fairly a little bit of sugar. Now that extra producers are on the Greek yogurt bandwagon, the high-sugar, flavored yogurt makes them not a lot better than different fruit yogurts.  Your greatest guess: keep on with plain Greek yogurt and taste it up your self. See our notice on the finish of this submit on the right way to substitute Greek yogurt if you don’t tolerate cow’s milk dairy merchandise.

NUTRITIONAL BENEFITS

  • —- good supply of calcium
  • —- dwell and lively cultures and probiotics (wholesome micro organism that contribute to boosting your immune system and reducing abdomen points)
  • —- good supply of protein
  • —- fats: nonfat, low fats, excessive fats – You select what fits your wants greatest
  • —- no added sugar

HOW TO USE IT

Greek yogurt is so versatile. Sure, you need to use it as your base for a wholesome and scrumptious yogurt parfait. But it will also be utilized in so many cooking purposes. We put it in our pancake and waffle batter (as a substitute of buttermilk), use it as a substitute of bitter cream in our tortilla soup and on different Mexican-inspired dishes. Try it in creamed spinach or in a healthier-version of mac & cheese (after we cheat, we purchase the Annie’s GF  with white cheddar and use the yogurt as a substitute of milk with the cheese powder). We additionally like to combine some cinnamon, agave nectar, and a splash of pure vanilla extract into Greek yogurt and use it instead of whipped topping on a candy fruit crisp dessert (the tartness offers a terrific distinction to the candy fruit).

BRANDS TO TRY

Recipes

GREEK GUACAMOLE

Greek Guacamole

  • —- 1 cup plain natural Greek yogurt
  • —- 2 avocados, mashed
  • —- 1 tsp. floor cumin
  • —- Zest and juice of 1 natural lime
  • —- 1 inexperienced onion, chopped
  • —- 1/four cup cilantro, chopped
  • —- half of jalapeno, seeded and minced
  • —- 1 tbs. chopped garlic

1. Combine all elements in a bowl and blend till well-blended. Taste and add extra lime juice, cilantro, jalapeno, salt and pepper, as wanted.

2. Serve with baked tortilla chips and veggie slices (jicama, bell pepper, cucumber, carrots).

four servings: Per serving – 203 energy; 14.2 (g) whole fats; 15.2 (g) whole carbs; 7.7 (g) protein

YOGURT PARFAIT (simple and scrumptious)

Yogurt Parfait

  • —- 1 cup plain natural Greek  yogurt
  • —- 1/four tsp. floor cinnamon
  • —- 1 tsp. uncooked honey
  • —- half of tsp. pure vanilla extract
  • —- 1 cup blended natural berries (or sliced peaches, plums, and nectarines)
  • —- half of Tbs. chia seeds
  • —- half of Tbs. hemp seeds (we like Manitoba Harvest hemp seeds)

1. In a a mixing bowl, mix the yogurt, cinnamon, honey, and vanilla till well-blended.

2. Using a consuming glass or different fairly glass ice cream sundae-type dish, alternately layer half of the yogurt, half of the berries, and half of the seeds; repeat.

1 serving: Per serving – 284 energy; four.5 (g) whole fats; 32.1 (g) whole carbs; 26.5 (g) protein

NOTE: If you don’t tolerate dairy, you’ll be able to completely swap out the Greek yogurt for a plant-milk yogurt (coconut milk, almond milk, cashew milk) and even sheep’s milk or goat’s milk based mostly yogurts. Just attempt to purchase the plain selection to keep away from any added sugar. 

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