More Ways to Enjoy Yogurt
Nutritious and delicious, yogurt is a versatile food that can be utilized in a variety of ways for meals and snacks throughout the day. Whether you’re looking for a quick and easy breakfast, a post-workout snack, or a tasty addition to soups, salad dressings, sauces, or desserts, you can enjoy yogurt on all Phases of the South Beach Diet. In addition to adding tangy flavor and a creamy texture to dishes, yogurt is an excellent source of protein, B vitamins, and calcium.
At the Grocery Store
On the South Beach Diet, your best bet is to choose nonfat or low-fat plain yogurt (such as 0% fat Greek yogurt) on Phase 1 or artificially sweetened low-fat or nonfat flavored yogurt on Phase 2. Greek-style yogurt is thick and creamy because it is strained to remove the water content. It has a much tangier flavor, so a little goes a long way in recipes. To help you identify yogurt that’s been artificially sweetened, look for the words “light” or “lite” on the label. Read labels carefully and avoid brands that contain high-fructose corn syrup.
You can enjoy 2 cups of nonfat or low-fat plain yogurt, including plain nonfat Greek yogurt, daily on Phase 1 and up to 3 cups (including artificially sweetened low-fat or nonfat flavored yogurt) daily on Phase 2. Feel free to flavor your plain yogurt with a sugar substitute and an extract of your choice, like vanilla or almond. On both Phase 1 and Phase 2, you can alternate your daily dairy serving between milk and yogurt. On Phase 2, try adding 3/4 cup of raspberries, blueberries, or strawberries to the yogurt.
Here are some other healthy and tasty ways to enjoy yogurt:
In place of sour cream, use yogurt as a thickener to add texture to soups, sauces, and salad dressings. Plain nonfat Greek yogurt also makes a rich addition to baked goods.
Prepare a flavorful cucumber-mint yogurt dip for crudités or as an accompaniment for a kebab dish. Combine nonfat plain Greek yogurt, chopped mint, ground cumin and coriander, black pepper, and a pinch of cayenne.
Enjoy a refreshing smoothie or shake. On Phase 1, combine 1/2 cup low-fat artificially sweetened vanilla soymilk, 1/2 cup nonfat plain yogurt, 3 ounces firm silken tofu, and 1/4 cup dry-roasted almonds in a blender and blend until frothy. If you normally use fat-free milk or soymilk, try unsweetened almond milk instead. Certain teas, like green tea, also make a great liquid base for smoothies. You can add sugar-free chocolate syrup or no-sugar-added chocolate powder too, but be sure to count them toward your daily allowance of Sweet Treats. On Phase 2, blend soymilk and yogurt with fresh or frozen fruit, such as blueberries, blackberries, strawberries, peaches, and/or bananas. Add extracts and artificial sweetener, if desired.
Whip up a delicious vanilla frozen yogurt. In a blender, combine nonfat (0%) Greek yogurt with ice cubes, granular sugar substitute and vanilla extract to taste.
Ami in OH