Perhaps you have yogurt sitting in your refrigerator and are looking for new ways to enjoy it. Maybe your health-care provider has told you to eat yogurt for your gut health or you are newly on an antibiotic. See below for some tips!
1. Dip it. Try replacing cream cheese with yogurt for a variety of different fruit-based dips. For a healthier alternative to a typical cream cheese-based fruit dip, stir together 1 cup non-fat Greek yogurt with 1 teaspoon cinnamon and 1 teaspoon vanilla extract. Dip assorted fruits such as peach slices, grapes, berries, and banana.
2. Sweeten it. While all yogurt has some natural sugar, take care to choose yogurts that are low in added sugars or have no added sugars. The Dietary Guidelines for Americans recommends limiting calories from added sugars to no more than 10% each day, which is equal to 200 calories for a 2,000-calorie diet. Fresh or frozen fruits can flavor yogurt or try using cinnamon or a sugar substitute. Additionally, you can sweeten yogurt using honey or maple syrup, but be mindful that it is considered an added sugar so try adding just a small amount (one-half to a full teaspoon). Surprise yourself and see how little sugar you need to feel satisfied!
3. Mix it. Start the morning off right by including yogurt at breakfast. Mix a 6-ounce container of low-fat yogurt with ½ cup sliced berries, a handful of granola, and 2 tablespoons nuts for a quick and satisfying breakfast bowl.
4. Blend it. Blend up a calcium-packed snack using this yogurt smoothie recipe: 1 6-ounce container low-fat yogurt, ¾ cup low-fat milk, ½ cup frozen strawberries, ½ banana, ½ teaspoon cinnamon, and ½ teaspoon vanilla extract. Then, mix it all together using a blender. Depending on your tastes, you also can choose nut butters, vegetables, seeds, or other nutritious add-ins such as avocado.
5. Drink it. Help to keep your bones strong with homemade yogurt beverages. Make your own by whisking together a 6-ounce container of low-fat, fruit-flavored yogurt and ¼ cup low-fat milk. Pour the mixture into cups and enjoy. If there’s too much liquid, add more yogurt; if the mixture is too thick, add more milk or even water to thin.
6. Spoon it. Spoon in a delicious topping for your next taco dinner with plain yogurt. Use ½ cup plain low-fat Greek yogurt, 2 teaspoons taco seasoning, and 1 teaspoon lime juice for a fun alternative to sour cream. And that’s not all: plain yogurt is a versatile ingredient and often can be substituted for sour cream in recipes. Plain yogurt is delicious as a substitute for sour cream on baked potatoes as well.
Adapted from resource through Academy of Nutrition and Dietetics, 2022. Prepared by Rachel A. Mischler, RD, CDN. If you wish to speak to Rachel with any questions or nutritional concerns, please contact her at 607-744-0245.
