Greek Yogurt … It Ain’t No Gogurt!
Greek yogurt and I have been going steady now for the past 5 years. I know–long time!
At first, there were awkward times–when I really just didn’t know how to react to his tart n’ tangy bite! But, soon once we compromised–the occasional tang FOR rich, creamy, wonderful, protein packed deliciousness–we become inseparable. Simply put, no other yogurt would do … it HAD to be Greek!
Where does this Greek obsession come from? Well–first, let me tell you that I am not the 1st nutrition junkie to adamantly promote the Greek. If you “google” Greek yogurt (after you read this fabulous post … of course), you will see Dietitian after Dietitian as well as many other healthifying foodies in favor of this absolutely splendid concoction!
Why all the Greek hype?!?
Just look at the nifty table I created below … see the difference? Cup for cup Greek yogurt packs a larger punch for your spoon than regular non-fat yogurt: same calories, but more protein. PLUS … less sugar AND added junk (compare the ingredients)! On one hand you have pure, wholesome Greek yogurt, and on the other–tainted, tarnished regular non-fat yogurt, which has been corrupted by high-fructose corn syrup, potassium sorbate, sodium citrate, caramel color, and modified food starch. Hmmm… didn’t know you needed all those “things” to make yogurt. Simply put, the average yogurt is going through a “wild phase,” … and just hasn’t decided to come back yet, while Greek yogurt has remained on the straight n’ narrow.
How do they get that Greek yogurt so darn thick?
I am so glad you asked! Because I was wondering the same thing! So–out came my food science books. Yes, that is right … I am a nerd, a food nerd that is.
First, the milk is heated and then invaded by healthy gut-loving bacteria. Next, the bacteria gobble up the milk sugar–lactose– creating lactic acid. And once this occurs, the “bacteriafied milk” begins to form a gel … VIOLA yogurt!
But, this is not where the story ends for the Greek–after the milk is bacteriafied, it is strained to remove the liquid portion of the milk or whey. The removed liquid leaves extra room for protein and creates a thicker, smoother, more indulgent treat than regular yogurt. Plus–the extra protein, keeps you feeling fuller longer–not to mention guilt-free, as this is the true “goody two-shoes” in the dairy aisle.
How to eat it … Oh, let me count the ways …
A classic way of enjoying the Greek is by sweetening it up with a dash of honey and/or berries and noshing on it for breakfast or as an afternoon snack. Personally, I eat the Greek for breakfast, lunch, and …YES, I will admit it … sometimes dinner. What can I say–it is satisfying, protein packed, and oh, just such a good food! And, there are so many different ways to eat it!
For a heartier dish that will keep me going, I throw in fiber packed All-Bran Bran Buds with a dash of Trader Joe’s low-fat Mixed Berry Granola and … I am in Heaven! I also down the stuff as a post-workout snack–loaded with protein and sprinkled with carbs–perfection! And, when I am in need of a sweet treat, I throw raspberries in the mix. Lastly, when making tuna or chicken salad, instead of using mayo, I use a 1:1 ratio of non-fat Greek yogurt to Dijon mustard–DIJO!—cutting out fat and nixing calories. If you aren’t down with the spicy mustard, that’s okay, just use the Greek! As you can see, there are TONS of options! You can mix the Greek up anyway you want! Explore. Have Fun. Enjoy.
Now what?
Ditch the regular yogurt and take a step up! Come on now! As you can see–Greek yogurt ain’t no artificially filled, sugar-laden, processed Gogurt or regular yogurt for that matter! It is a real, whole, nutritious food that earns the Greeks years of gratitude for making. So–give it a whirl!
My suggestion, if you are a “Greek yogurt virgin,” is to sweeten it up a bit with fruit or honey to bite off that unaccustomed tangy taste. Don’t fret, just give it time and you will soon be going steady with the Greek too! Or, if you are a bona fide Greek lover, keep spreading the Greek yogurt love AND please share how you eat your Greek! I’d love to hear your creations!
Happy Healthifying,
15 Responses to “ Greek Yogurt … It Ain’t No Gogurt! ”
Leave a Reply
3 Fitness Myths That Prevent Results
May 22nd 2012, 0 Comments
How to Take Charge of Your Happiness Factor
May 15th 2012, 0 Comments
Are you Eating Free? Review and Giveaway
May 10th 2012, 5 Comments
TEN CELEBRITY TRAINER SECRETS
May 3rd 2012, 1 Comment
Am I Insecure?
April 3rd 2012, 13 Comments
Latest Articles
My Perspective
I say goodbye to fad diets, bogus "fat-burning" pills, and processed, non-food food. And, I smile hello to a healthifying lifestyle full of fruits, veggies, and whole grains, sweaty workouts, the occasional "chocolate fix," sleep, family and friend time, and quality "me time" with a focus on health. I look forward to your comments and thoughts as the posts healthify on by! Meet Corinne!
I’m definitely a one-a-day Greek yogurt kinda gal! I love the Stonyfield Greek w/ honey, and the Trader Joe’s pomegranate flavor.
Thanks for the summary. Greek yogurt is becoming trendy in Arizona, and I needed to know more about it. Looks like 1/2 cup will fit well into a low-carb diet. Certainly better than usual store-bought yogurts. Now I have to try it.
BTW, since you mentioned pulling out the food science books… Do you have a favorite nutrition science reference book? I’m in the market for one since my edition of “Understanding Nutrition” by Whitney and Rolfes is a bit dated.
Thanks, in advance.
-Steve
Hi Steve!
Yes, you must try Greek yogurt! You’ll get hooked!
Regarding food science books, the one I use most is Food Fundamentals, 8th edition by McWilliams. But, now there is a 9th edition. It’s available on Amazon. The book is pretty basic, but has what you need to know. If you want a more detailed book, Understanding Food: Principles & Preparation by Brown is supposedly very good. I’d look into this one if I were you. Good luck!
Best,
Corinne
Hey I love this stuff from Trader Joes. I love how it’s so rich and comes with less sugar. I used to put this stuff in my pasta with sun-dried tomatoes, pine nuts and some Morningstar Farms. Nice site!
Congrats on the foodie blogroll!
Thanks Pam!
Great post on Greek yogurt! I tried it awhile ago, and wrote it off as too “sour cream” tasting. Then i tried it with honey (and I’m not going to lie, a little splenda…what can I say, I like things sweet!), and wow so much better. sometimes i even add in mini chocolate chips. do you think that defeats the purpose of this healthy snack?
Hi Megan,
Glad you like it now! Try throwing in some berries with the honey–it’ll give it a sweet kick and 1-2 fiber antioxidant punch! And, when you want something sweet, I think occasional mini chocolate chips added in the mix is A okay:)
Best,
Corinne
I eat yogurt pretty regularly but have yet to go for the Greek kind – maybe now I’ll branch out
I so agree with you on all points. However….for some reason it is the HARDEST thing to find locally here.. Of course, I live in a small town just outside the big city but still…one would figure! What brands do you recommend?
Hi Trish!
My absolute favorite is Trader Joe’s 0% Fat Greek yogurt … so GOOD! Chobani, Oikos Organic by Stonyfield, and Brown Cow are all great too! You should be able to find these in any large grocery store. Fage Greek yogurt is also a largely popular Greek, but I prefer the others because to me they have a thicker texture.
Good luck!!! And, enjoy!
Best of health,
Corinne
Regular yogurt + strainer + 2 layers of paper towels + bowl underneath to catch liquids = “greek” yogurt (and much cheaper!)
You can strain as little as 2-3hrs to as long as 12hrs for desired thickness.
Hey Ram!
Thanks for the awesome tip! I have never been brave enough to “make” my own yogurt! Sounds like you’ve come up with a money-saving alternative. But, you’d still need to eat a lot to get in that extra filling protein so characteristic of the Greek:) Looks like I have a new experiment …
Corinne
I am a real Greek yogurt addict and simply love it with granola, honey and fresh berries
Excellent post!
Greek yoghurt is indeed the protein superstar. Whether you eat it straight directly from the container or top it on muffins, Greek yoghurt us just simply the best thing to happen in the world of dairy products.