One Greek yogurt I just adore is Stonyfield’s Oikos organic Greek yogurt. I dig its texture, and the fact that it’s organic, meaning it’s made from cows given no antibiotics or hormones. And that it’s produced without the involvement of conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering, or ionizing radiation—always a good thing! And no “natural” doesn’t mean organic. For a product to be organic, it needs to have the USDA certified organic seal, which Oikos does.

Yogurt to the Kitchen!

Speaking of Oikos … Stonyfield catered a lovely event at the delectable, vegetarian meal making, local and organic food promoting restaurant, Greens. Speaking at this foodie extravaganza was fellow RD, Kate Geagan. Kate inspired the crowd to get on the “green” bandwagon and gave tantalizing tips on healthful ways to use yogurt, which I simply must share!

To start using more yogurt in your kitchen, read the below essential yogurt-cooking tips from Stonyfield and Kate, and you’ll be ready to get mixing!

Top Greek Yogurt Cooking Tips

 
• Use as a substitute—in equal amounts—for dips, dressings, heavy cream, sour cream, or mayonnaise.
• If using in place of sour cream or heavy cream in sauces, pie fillings, or in stove-top recipes, never add yogurt directly to a boiling or extremely hot mixture — heating yogurt over 120° F destroys the beneficial bacteria. Instead, stir a few tablespoons of the hot food into the yogurt, warming it gradually. Then stir the warmed yogurt into the hot mixture. Add yogurt near the end of the cooking process.
• To thicken sauces, add a little arrowroot or flour (1 or 2 tablespoons per cup of yogurt) mixed with cold water. If adding yogurt to your salad dressing, dip, or cold soup thins it out too much, simply chill the mixture for an hour or two to thicken it.
• Avoid using aluminum products when cooking with yogurt, as the acidity of yogurt can react negatively with aluminum.
• Yogurt is a useful addition to marinades; its high acidity helps tenderize meat.

Yogurt Cheese?

Turns out I attended this yogurt-loving feast at the right time! The day after, a client of mine was talking about her love of yogurt cheese on Triscuits as a snack. Then, at my nutrition talk, more talk about yogurt cheese! Apparently, it’s all the rage!

SO …What is it?

First, yogurt cheese isn’t cheese! It’s simply yogurt that’s extra thick, which has formed a cream-cheese like consistency. The yogurt gets to this point by putting it in a sieve over several layers of cheesecloth and placing it over a bowl, allowing the liquidy whey to drip out. The longer the yogurt is left in the sieve or colander, the thicker the “cheese.” I suggest leaving the yogurt cheese mixture overnight in the fridge for a real thick, creamy spread, which can be kept for about a week. When it comes to quantity, the rule of thumb is to allow one cup of yogurt for every one-third cup of yogurt cheese. About half to two thirds of the yogurt will be lost during your “cheesemaking.”

Yogurt Cheese V Greek Yogurt

So, what’s the difference between yogurt cheese and Greek yogurt, since both have the liquidy whey removed to make a thicker product?

Simply put, Greek yogurt has different cultures than regular yogurt, giving it a different taste and texture, even before the whey is removed. Therefore, you can use Greek yogurt in place of yogurt cheese. Just know that if you do use the Greek instead, it’ll be “tangier.” You may also make yogurt cheese by straining Greek yogurt. You’ll just end up with a thicker, more tart yogurt cheese than if using regular yogurt. It’s up to you!

Where to Use Yogurt Cheese

Not only is yogurt cheese a low-calorie delish replacement for cheese, sour cream, and dips, but it’s used in a whole host of other dishes! Check out the below recipes and you’ll be pleasantly surprised to see how these options have been healhified by yogurt cheese.

• Lowfat Cheesecake
• Marinated Yogurt Cheese
• Southwestern Lasagna
• Yogurt Cheese Parfait

For more yogurt cheese ideas and info on how to make it, click here.

And for dozens of healthful yogurt-filled recipes from desserts to dinners, click here.

What “unusual” ways do you use yogurt in cooking?

And—have you ever made yogurt cheese?!?! If so, how’d you enjoy it?

*Research assistance provided by Stonyfield’s Communication Manager, Sarah Badger, the dairy-producing guru

At first, there were awkward times–when I really just didn’t know how to react to his tart n’ tangy bite! But, soon once we compromised–the occasional tang FOR  rich, creamy, wonderful, protein packed deliciousness–we become inseparable. Simply put, no other yogurt would do … it HAD to be Greek!

Where does this Greek obsession come from? Well–first, let me tell you that I am not the 1st nutrition junkie to adamantly promote the Greek. If you “google” Greek yogurt (after you read this fabulous post … of course), you will see Dietitian after Dietitian as well as many other healthifying foodies in favor of this absolutely splendid concoction!

Why all the Greek hype?!?

Just look at the nifty table I created below … see the difference? Cup for cup Greek yogurt packs a larger punch for your spoon than regular non-fat yogurt: same calories, but more protein. PLUS … less sugar AND added junk (compare the ingredients)! On one hand you have pure, wholesome Greek yogurt, and on the other–tainted, tarnished regular non-fat yogurt, which has been corrupted by high-fructose corn syrup, potassium sorbate, sodium citrate, caramel color, and modified food starch. Hmmm… didn’t know you needed all those “things” to make yogurt. Simply put, the average yogurt is going through a “wild phase,”  … and just hasn’t decided to come back yet, while Greek yogurt has remained on the straight n’ narrow.

How do they get that Greek yogurt so darn thick?

I am so glad you asked! Because I was wondering the same thing! So–out came my food science books. Yes, that is right … I am a nerd, a food nerd that is.

First, the milk is heated and then invaded by healthy gut-loving bacteria. Next, the bacteria gobble up the milk sugar–lactose– creating lactic acid. And once this occurs, the “bacteriafied milk” begins to form a gel … VIOLA yogurt!

But, this is not where the story ends for the Greek–after the milk is bacteriafied, it is strained to remove the liquid portion of the milk or whey. The removed liquid leaves extra room for protein and creates a thicker, smoother, more indulgent treat than regular yogurt. Plus–the extra protein, keeps you feeling fuller longer–not to mention guilt-free, as this is the true “goody two-shoes” in the dairy aisle.

How to eat it … Oh, let me count the ways …

A classic way of enjoying the Greek is by sweetening it up with a dash of honey and/or berries and noshing on it for breakfast or as an afternoon snack. Personally, I eat the Greek for breakfast, lunch, and …YES, I will admit it …  sometimes dinner.  What can I say–it is satisfying, protein packed, and oh, just such a good food! And, there are so many different ways to eat it!

For a heartier dish that will keep me going, I throw in fiber packed All-Bran Bran Buds with a dash of Trader Joe’s low-fat Mixed Berry Granola and … I am in Heaven!  I also down the stuff as a post-workout snack–loaded with protein and sprinkled with carbs–perfection! And, when I am in need of a sweet treat, I throw raspberries in the mix. Lastly, when making tuna or chicken salad, instead of using  mayo, I use a 1:1 ratio of non-fat Greek yogurt to Dijon mustard–DIJO!—cutting out fat and nixing calories. If you aren’t down with the spicy mustard, that’s okay, just use the Greek! As you can see, there are TONS of options! You can mix the Greek up anyway you want! Explore. Have Fun. Enjoy.

Now what?

Ditch the regular yogurt and take a step up! Come on now! As you can see–Greek yogurt ain’t no  artificially filled, sugar-laden, processed Gogurt or regular yogurt for that matter! It is a real, whole, nutritious food that earns the Greeks years of gratitude for making. So–give it a whirl!

My suggestion, if you are a “Greek yogurt virgin,” is to sweeten it up a bit with fruit or honey to bite off that unaccustomed tangy taste. Don’t fret, just give it time and you will soon be going steady with the Greek too! Or, if you are a bona fide Greek lover, keep spreading the Greek yogurt love AND please share how you eat your Greek! I’d love to hear your creations!

Happy Healthifying,