The Great Greek Yogurt

As dietitians, we often speak of pantry essentials or foods that should be staples in every kitchen's healthy cooking arsenal. Dry beans, whole grains and nuts usually top that list. What about foods that should be stocked in your refrigerator? Eggs are a good food to have on hand and so are condiments such as mustard and hot sauce. But what about plain Greek yogurt? Shouldn't it be added to that "essentials" list? Not only is it a good source of protein and calcium, but it also contains probiotics, which are the "good" bacteria that help maintain a healthy gut. Beyond its amazing nutritional profile, Greek yogurt has a delicious tangy taste and is strikingly thick and creamy, even the low-fat versions. Plus it's clean, tart flavor makes it the perfect starting point for an endless number of dips, sauces, salad dressings and desserts. 

Here are some recipes that highlight Greek yogurt's versatility.


Greek Yogurt Fruit Dip

A great dipping sauce to serve with sliced fresh fruit such as apples, bananas and pineapple.

All recipes developed by Sara Haas, RDN, LDN

Makes about 1/2 cup

Ingredients
1/2 cup low-fat Greek yogurt
2 tablespoons chopped fresh mint
1 teaspoon lemon zest
1/2 teaspoon lemon juice
2 tablespoons honey
2 tablespoons roughly chopped pistachios

Directions

  1. Combine the yogurt, mint, zest and honey in a mixing bowl; stir to blend. Garnish with chopped pistachios and serve with assorted fresh fruit.

Note: Mixture can also be made in a food processor or blender. Simply add the yogurt and the next 3 ingredients into processor bowl or blender and pulse until combined. Garnish with pistachios.


Middle Eastern Sauce

A delicious accompaniment to chicken or vegetable kebabs or as a dip for veggies or pita.

Makes about 1/2 cup

Ingredients
1/2 cup low-fat Greek yogurt
1 clove garlic, minced
1 teaspon Za'atar spice blend
1 teaspoon lemon zest
1 teaspoon fresh lemon juice
Kosher salt, to taste

Directions

  1. Combine the yogurt, garlic, Za’atar spice blend, lemon zest and lemon juice in a mixing bowl; stir to blend. Season with salt. Cover and refrigerate for at least 30 minutes before serving.

Note: Mixture can also be made in a food processor or blender. Simply add ingredients into processor bowl or blender and pulse until combined.


Spicy Mango Salad Dressing

A spicy, yet sweet dressing that’s delightful on mixed greens as well as tossed onto rotisserie chicken for chicken salad.

Makes about 1/2 cup

Ingredients
1/2 cup low-fat Greek yogurt
1/2 medium ripe mango, peeled, pitted and roughly chopped
½ of a small jalapeño*, roughly chopped
¼ cup fresh cilantro leaves
2 tablespoons fresh lime juice
Kosher salt, to taste

Directions

  1. In a blender, puree yogurt, mango, jalapeno, cilantro and lime juice until smooth, about 30 seconds to 1 minute. Add salt to taste. Serve immediately or cover and refrigerate until ready to use.

*Note: For a less spicy version, remove the seeds and membranes of the jalapeño.

Sara Haas on FacebookSara Haas on Twitter
Sara Haas
Sara Haas, RDN, LDN, is a Chicago-based dietitian and co-author of the Fertility Foods Cookbook. Read her blog, The Cooking RD, and connect with her on Facebook, Instagram and Twitter.