Boost Your Microbiome: 10 New Ways to Eat Greek Yoghurt
If you aren’t already on the yoghurt bandwagon, now is the time. Personally greek yoghurt is a daily in my diet not only because I love it but because it is so good for us too.
Natural, probiotic rich yoghurt is a good source of protein but also provides us with live cultures which help create a healthy and happy gut. Yoghurt has been shown in many studies to be a fantastic carrier of live cultures in that they reach the large bowel alive, unlike some other probiotics which are killed in the high acid conditions of the stomach.
One of the things I love about yoghurt is just how versatile it is. Sweet, savoury, hot, cold, snacks, main? Yoghurt’s got your back. I’ve put together a list of new and exciting ways to include yoghurt into your diet, so you can make greek yoghurt a daily habit too.
1. As a filling snack
Okay so maybe not new, and yes it may be an obvious first choice but let’s start with the simplest things first. Simply pair greek yoghurt with some fresh berries or sliced banana and a sprinkle of crushed nuts for a filling, high protein and gut friendly mid afternoon snack that will keep you sustained until dinner.
2. Pimp your porridge
I love adding a heaped tablespoon of greek yoghurt after cooking my oats in the morning. It provides it with a thick creaminess that is like no other. Simply stir through after you’ve finished cooking or if you prefer overnight oats add a few tablespoons in the morning before you dive in.
3. Dip with it
Yoghurt is an amazing carrier of flavour and can make delicious light but creamy dips. Experiment with different flavour combinations like smoky paprika, honey mustard, lemon tahini or keep it simple and go with the old favourite tzatziki
4. Swap it out
When a recipe calls for sour cream 9 times out of 10 you can easily swap for a thick natural greek yoghurt. This simple swap will not only boost your intake of beneficial bacteria but will also see you cutting the saturated fat and pumping up the protein. I do this swap with many recipes but my go-to is using it as a sour cream replacement on Mexican dishes like nachos, burrito bowls and chilli con carne.
5. Add it to a smoothie
Add a few tablespoons to your next smoothie to make it that bit more creamy and will keep you satisfied for longer. A simple favourite of mine is banana, cinnamon, vanilla protein powder, greek yoghurt, ice and blend with your favourite milk.
6. Spread it on Toast
Yes you heard correctly! Greek yoghurt can make a delicious sweet or savoury toast topper. For a savoury option spread some full fat thick greek yoghurt on toast with sliced avocado, chilli flakes and sea salt. For the sweet toothed among us spread the yoghurt generously and top with a drizzle of honey a sprinkle of cinnamon and sliced banana
7. Make Frozen Yoghurt Popsicles
Blend with your favourite fresh fruit and place into popsicle moulds for a perfect summer snack that is not only yummy but good for you too!
8. Use it as a dressing
Love creamy dressings but looking for a healthier option? Make your own with greek yoghurt! Combine 1/2 cup full fat greek yoghurt with 2 tbsp of extra virgin olive oil, 1 tbsp Dijon mustard, 1 tbsp wholegrain mustard, 1 tbsp apple cider vinegar a pinch of sea salt and a drizzle of honey to taste. If you like a thinner dressing that you can pour add a little water and mix well.
9. Make your own labneh
Labneh is a yoghurt based cheese and is incredibly simple to make at home. Simply combine greek yoghurt with a pinch of salt and strain in a strainer lined with a cheesecloth for 2-3 days in the fridge. The end result is a soft creamy, goats cheese like texture. Labneh is the perfect high protein vegetarian addition to salads or simply spread it on toast or alongside some veggie fritters.
10. Bake with it!
Greek yoghurt is the perfect addition to your healthy baking! It creates that delicious moist muffin or bread without the need for too many added fats! Watch this space, I’ve got a delicious muffin recipe coming for you very soon!
There you have it 10 new (okay maybe 9 new) ways to include greek yoghurt in your diet. If you are looking for more information on how the dairy industry here in Australia the Dairy Matters website has some great info too!