If you’re trying to cut a few calories, fat free plain Greek yogurt can stand in for more ‘naughty’ options such as mayonnaise or cream. It may have no fat, but it does contain sugar. That said, it is a lovely thick texture that – with me at any rate – psychologically makes me think I am eating luscious spoonfuls of cream. This is achieved because the yogurt has been strained to remove its whey which is why it is thicker than normal yogurt. It is higher in protein than regular yogurt (though slightly lower in calcium).
Dips and sauces:
Tzatziki for a low fat version of this classic Greek dip, add finely chopped cucumber, some grated garlic, squeeze of fresh lemon juice and season with salt and pepper.
Raita cool down a spicy Indian curry with this. Prepare as above but replace the lemon juice with chopped fresh mint and a sprinkle of ground cumin.
Tarragon sauce brilliant with chicken, just add fresh chopped tarragon, salt, pepper and a drizzle of lemon juice.
Dill sauce – excellent with fish. Mix with finely chopped fresh dill, lemon juice, salt, and pepper.
Orange Ginger Yogurt Parfait
2 seedless oranges, peeled and segmented
1 tbsp honey
1 tbsp ginger root, freshly grated
2 cups plain low fat Greek yogurt
4 tsp slivered almonds, toasted
4 tsp mint leaves,finely diced.
Combine orange segments, honey and ginger in a small bowl. Spoon a serving of yoghurt into a small dish and top with the compote. Sprinkle over the almonds and mint.
Mash half a ripe large banana; mix with 3 tbspns plain non-fat Greek yogurt and 2 teaspoons maple syrup. Top with chopped, toasted walnuts and garnish with cinnamon.
For more recipes using Greek yogurt, click here