Rich, Delicious and Packed with Protein
What does January mean for you? At Tree Island, we love that it’s a great time to reset and to develop habits that contribute to health and happiness. Developing food habits that make you feel nourished, happy and healthy is what is on the menu for this blog post.
Rich, delicious and packed with protein, Greek yogurt is popular for a reason! It’s versatility and health benefits make it a must have grocery item for this new year and always.
Why is protein an important part of your diet?
It is important to eat some protein with every meal to meet your body’s needs.
The high protein content of Greek yogurt provides many health benefits including:
- Helps build and maintain healthy muscles.
- Increases satiety and fullness. Protein takes the longest to digest so you’ll be less likely to reach for that snack before your next meal.
- Stabilizes Blood Sugar. Protein takes longer to digest which can help to stabilize spikes in blood sugar. In the short term, blood sugar spikes can cause lethargy and hunger.
- Provides complete protein. It contains all nine essential amino acids in the right proportions that your body cannot produce.
Greek yogurt is a great substitute
It’s rich and creamy taste makes a delicious and healthy stand in for many common cooking ingredients. You get great flavour and the added nutritional benefits.
- Sour Cream
- Mayo
- Milk
- Cream Cheese
- Ricotta Cheese
- Heavy Cream
10 ideas for cooking with Greek yogurt
Greek yogurt is such a versatile ingredient. Here is a roundup of some of our favourite ways to use it.
- 1. Oats: Mix in with your oats overnight or add a dollop to your hot oats in the morning. Eggnog Overnight Oats
- 2. Yogurt Bowls: Greek Yogurt + anything your heart desires – nut butter, chia seeds, hemp hearts, fresh or frozen fruit the options are endless. Homemade Granola Yogurt Bowl
- 3. Smoothies: Using Greek yogurt as a base for your smoothie will make it more of a meal so you are satiated longer. Fruit Smoothies
- 4. Muffins: yogurt makes muffins tender and moist! Try this recipe from the Sweet + Simple kitchen: Blackberry Greek Yogurt Muffins
- 5. Pasta: Greek Yogurt Mac & Cheese? Yes, please.
- 6. Salad dressings: sub the mayo for a creamy dressing that tastes so, so good. Sprouted Bean Salad with Yogurt Dressing
- 7. Pancakes or Waffles: Use it in the batter and on top for a high protein addition that will keep you full longer. Overnight Oatmeal Pancakes
- 8. Marinades: Greek yogurt will soften the meat, making it very tender. Grilled Lamb Kabobs
- 9. Dips: substitute the sour cream or mayo in any of your favourite dip recipes or try one of our Super Simple Tzatziki
- 10. Garnish: Simply add a dollop to your soup, spicy curry or Mexican dish to brighten flavours and boost protein. Lentil Dahl with Yogurt
Sources
- https://dairyfarmersofcanada.ca/en/canadian-goodness/health-wellness/protein-your-fitness-and-health
- https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-protein-foods/
- https://dairyfarmersofcanada.ca/en/canadian-goodness/health-wellness/yogurt-get-good-thing
- https://www.walderwellness.com/greek-yogurt-benefits-uses-faqs/