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Greek Yogurt

By Jackie Hiester

Greek yogurt is actually “strained yogurt.” This means the whey protein is removed in the straining process, thickening its texture and leaving only casein protein. As a result, it contains more protein per serving than regular yogurt. Dietary protein plays an important role in promoting new muscle growth. During cancer treatment, your body often needs extra calories and protein to help you maintain weight so you are able to heal as quickly as possible. Greek yogurt is a great option to meet your needs. This ingredient is a good source of calcium, which according to the American Cancer Society, can help reduce the risk of some types of cancer and can help avoid bone problems.

Ann’s Tips

When buying Greek yogurt, the big question is- nonfat (0%) or full-fat yogurt? The major difference between nonfat and full-fat Greek yogurt is the type of milk used during production.  the nonfat variety is made with skim milk while the full-fat is made with whole milk. It’s always important to read the nutrition labels when buying yogurt. Often low fat yogurt will contain added sugars or thickeners to make it taste similar to full-fat yogurt. We always recommend buying plain yogurt and adding your own honey, maple syrup, vanilla, or fruit to sweeten it. Some yogurts sold as “health food” have just as much sugar as ice cream!

Recipe Tips

Cook For Your Life provides plenty of recipes including Greek yogurt! It is an excellent substitute for high fat items, such as sour cream. It can be an ingredient in soups or on top of baked potatoes. Check out our soup recipes that include Greek yogurt, such as our Vegetarian Borscht. It can also replace dips, dressings, milk and mayonnaise. Our Caramelized Onion Dip and our Chicken Salad use Greek yogurt.

            This great source of added protein works as a spread or topping, as an ingredient in smoothies, and as a great side- especially at breakfast time! If you’re using non-fat, top it with some fruit, flaxseed meal, or chia seeds. Last but not least, Greek yogurt is easy to include in baking. This can include dinners or desserts!  Check out our Yogurt Whole Wheat Biscuits and Eggplant and Quinoa Bake.

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