5 Ways to Enjoy Greek Yogurt

The first time I tried Greek yogurt, I wasn't impressed. Compared to my light, smooth, ultra sweet yogurt cups I was used to, it just wasn't that good. Greek yogurt is thicker, heavier and not as sugary.

What type of yogurt do you like? Photo: SXC

Wait, that's a good thing.

Since Greek yogurt is high in protein and lower in sugar than other types of yogurt, I decided to give it another chance. I've learned to love it and now it's on my weekly shopping list.

Here's five ways you can add Greek yogurt to your day too!

1. Use fruit-flavored Greek yogurt as a dressing on fruit salad.
2. Make a parfait dessert by layering granola, berries and Greek yogurt in a pretty, clear glass.
3. Mix seasoning packets or dried herbs with plain Greek yogurt (instead of sour cream) to use as a salad dressing.
4. Serve kids miniature fruit kebabs (a strawberry and grape threaded on a pretzel stick) and Greek yogurt as a dipping sauce.
5. Experiment with using Greek yogurt and a splash of lemon juice in lieu of mayonnaise in cold, creamy pasta salads.

Do you like Greek yogurt? How to you enjoy it?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Beyond Tofu: 6 Vegetarian Sources of Protein

Almonds. Photo Credit: SXC.HU

I talk about food and nutrition with my friends and family quite often. The most popular question I'm asked is "How in the heck do you get enough protein in your diet since you're vegetarian?"

Well, since I don't eat meat or seafood, I look to natural plant-based sources of protein. I also consume dairy products since I'm not a vegan.

Why is it important?
Protein is essential for skin, bone, muscle and organ health according to the Mayo Clinic, so I try to make sure I get enough in my diet each day.

The Centers for Disease Control (CDC) recommends women ages 19-70 consume 46 grams of protein each day. (For other age groups, click HERE and scroll down.)

6 Vegetarian Sources of Protein

1. Greek yogurt: I enjoy eating Chobani Greek Yogurt for breakfast or as a snack. One 6 ounce single-serve container contains 13-18 grams of protein. (Source: Chobani)
2. Nuts: One of my favorite go-to snacks is lightly salted almonds. I also use them to make flourless brownies and thicken smoothies. One-fourth cup of almonds contains 7.62 grams of protein--that's more than an egg, according to The World's Healthiest Foods.  (Source: The World's Healthiest Foods)
3. Beans: 1 cup of dry beans (uncooked) contains approximately 16 grams of protein. Use them to make bean burritos, bean soup or baked beans. (Source: CDC)
4. Lentils: I use lentils to make everything from faux burgers and meatloaf to soup and cold salads. These little powerhouses pack almost 18 grams of protein in each cup of cooked lentils. (Source: The World's Healthiest Foods)
5. Rice: Whole grain brown rice isn't only rich in fiber and minerals, it's also a great source of protein. Each cup of uncooked rice contains 5 grams of protein. Mix the rice with beans and seasoning for a protein-packed entree. (Source: The World's Healthiest Foods)
6. Seeds: I also enjoy snacking on sunflower seeds. Try sprinkling them on a salad or blended into a rich butter to spread on sandwiches. Just 1/4 cup of sunflower seeds adds 7.27 grams of protein to your diet. (Source: The World's Healthiest Foods)

How do you add non-meat protein to your diet?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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To Go Greek (Yogurt) or Not?

Passion fruit. Photo by Thor, Wikimedia Commons

I'm that gal at the grocery store that reads labels. I go beyond the superficial "all natural" claim on the front of the package and dive right into the ingredient list.

This morning I lingered in the dairy aisle. I love Greek yogurt. I've tried several brands, from the discounted store labels to organic varieties. Today I picked up a carton of Chobani Greek Yogurt with Passion Fruit.

A quick scan of the label made me smile: nonfat milk, cream, live and active cultures, passion fruit puree, evaporated cane juice, pectin, natural flavors and locust bean gum. Perfect. Although yogurt isn't a whole food, this cup of yogurt seems healthier than some other sugar-filled, artificially dyed options.

So, was it good? Heck, yes! After peeling away the foil lid I was greeted with sweet, creamy cheesecake batter-like textured yogurt. It wasn't dry or bland like some Greek yogurts. With a careful scoop of my spoon, I unveiled the creamy yellow passion fruit puree speckled with dark passion fruit seeds at the bottom of the cup. Surprisingly the seeds added a tasty nutty crunch to the yogurt. 

This yogurt is delicious and filling. Although I just gobbled down 160 calories, I also ate 14 grams of protein (I'm always counting. Ah, the life of a vegetarian.), 3 grams of fat and 100 mg of sodium. Unfortunately this yogurt has 19 grams of sugar, which equals just under 5 teaspoons of sugar.

But, this yogurt is so good I could eat it as a dessert and be perfectly happy. Plus, the sugar comes from cane juice, not refined white sugar.

Do you like Greek yogurt? Temp me with your favorite flavors or uses for Greek yogurt!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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