Already a refrigerator staple of European diets for years, it is the strained, thicker and creamier Greek variety that has taken the American food market by storm. In 2013, Time magazine stated that Americans had spent $1.6 billion on Greek yogurt – a 50% increase on the previous year!
Toby Amidor, MS, RD, CDN, founder of Toby Amidor Nutrition, has written a book entirely devoted to the cult product, “The Greek Yogurt Kitchen: More than 130 Delicious, Healthy Recipes for Every Meal of the Day”. Toby is the contributor to FoodNetwork.com Healthy Eats blog and US News & World Report Eat + Run blog and has a monthly column in Today’s Dietitian Magazine. She is also the nutrition advisor for Sears’ FitStudio and an adjunct professor at Teachers College, Columbia University.
Head to toe spoke with Ms. Amidor ahead of the release of the book to learn more about the health benefits, what she attributes to the sudden surge in popularity, and to find out some new and delicious ways we can incorporate the superfood into our everyday diet.
Head to Toe Wellness: Could you please tell us a bit about the book? Why did you pick ‘Greek yogurt’ as the subject matter? What makes it so special?
Toby Amidor, RD, MS, CDN: From Lemon-Blueberry Stuffed French Toast to Quinoa Burgers with Peas to Vanilla-Lover Cupcake to Cheddar Jalapeno Bread of this super star ingredient is more than just a snack food. In The Greek Yogurt Kitchen, I showcase the versatility of Greek yogurt and show you how to swap it for higher fat ingredients like mayonnaise, sour cream, and butter.
Greek yogurt also contains 38% less sodium, 40% less sugar, and more than twice the amount of protein than traditional yogurt. Greek yogurt has been touted for its many health benefits in digestive health, heart health, weight control, bone health, diabetes, and is also a lactose-intolerant friendly food.
Head to Toe Wellness: Why do you think Greek yogurt’s popularity has skyrocketed in the last couple of years? Why are we only realizing about the benefits now?
Toby Amidor, RD, MS, CDN: Greek yogurt has taken the market by storm and it’s no coincidence. With the rise in popularity in farmers markets as well as the slow food movement, people today are craving purer, simpler, and more natural food. Greek yogurt has come to the rescue. Its boom also comes at a time when gluten-free and low-carb foods are all the rage – both categories it fits into.
Head to Toe Wellness: What are the health benefits as compared to regular Greek yogurt?
Toby Amidor, RD, MS, CDN: Greek yogurt is less watery than traditional yogurt because it has been strained to remove the whey. The removal of whey also results in less sugar, fewer carbohydrates, more protein, and less lactose. Greek yogurt has 38% less sodium, 40% less sugar, and more than twice the amount of protein than traditional yogurt.
Thanks to the straining process, a good amount of lactose is also removed from Greek yogurt, making it a lactose-intolerant-friendly food.
Toby Amidor, RD, MS, CDN: Traditional (regular) yogurt does have higher calcium levels, however Greek yogurt still provides 16% of the recommended daily dose of calcium per 6 ounces of nonfat plain yogurt making Greek yogurt a good source of the mineral. Greek yogurt still provides an ideal quantity of calcium to help folks meet the recommended daily amount.
Greek yogurt can easily be found as nonfat, so there is no concern about Greek yogurt having higher fat levels than traditional yogurt.
Head to Toe Wellness: There are so many varieties and products on the market now. What would you recommend we look out for on the label so we know we’re getting the ultimate health benefits? Are there any particular brands you would recommend? Should we stick to plain flavors as a rule?
Toby Amidor, RD, MS, CDN: There are so many varieties of Greek yogurt on the market. One thing folks should look out for is added sugar. Fruit flavored Greek yogurt typically has around 2 to 3 teaspoons more sugar per serving than plain Greek yogurt. But some brands can add even more. Your best bet is to read through the ingredient list and compare sugar grams to make sure you’re not choosing a variety that packs in calories from added sugar.
I enjoy the nonfat plain Greek yogurt and you can add so many different flavors to it without piling on the sugar. In my book The Greek Yogurt Kitchen I provide 10 simple snacks you can make at home all having 250 calories or fewer.
I don’t have a particular favorite brand.
Toby Amidor, RD, MS, CDN: Through my continued curiosity and experimentations, I have found that Greek yogurt is the perfect replacement for higher-fat ingredients like cream chees, mayonnaise, oil, butter, sour cream, buttermilk, and heavy cream. I use it for everything from smoothies, parfaits, dips, dressings, and marinades to mashed potatoes, muffins, cakes, breads, and cookies. I have learned to incorporate Greek yogurt into my favorite comfort foods, like pancakes, egg salad, pizza, and brownies as well as more classic dishes like penne Bolognese and clafoutis, where Greek yogurt can add flavor and texture.
Some unusual recipes where Greek yogurt is used include:
– Eggs Benedict with Lighter Hollandaise: Nonfat plain Greek yogurt is used to lighten up a traditionally fat laden hollandaise sauce (See picture, above, left and recipe below)
– Zucchini Bread: Nonfat plain Greek yogurt is used to replace part of the butter.
– Herbed Goat Cheese and Red Pepper Crostini: Nonfat plain Greek yogurt replaces half of the goat cheese in order to slash the artery clogging saturated fat.
– Grilled Asian Shrimp Skewers with Dipping Sauce: Although it’s common to use Greek yogurt in a dipping sauce, I also used it in the marinade for the shrimp.
– Lemon Panna Cotta with Orange-Thyme Sauce: Traditionally heavy cream is used to make panna cotta. I used nonfat lemon Greek yogurt instead in order to cut calories and fat to 220 and 1 gram, respectively, per serving.
– Tropical Island Ice Pops: Nonfat vanilla Greek yogurt is combined with coconut milk, mango, and banana for these delicious ice pops my youngest daughter requests often.
Head to Toe Wellness: Is it possible to share one of your favorite recipes with our readers?
Toby Amidor, RD, MS, CDN: Here’s one of my favorite picks from the book.
Eggs Benedict with Lighter Hollandaise
Serves 4
Serving Size: 1 muffin half
Ingredients:
2 teaspoons unseasoned rice vinegar
4 large eggs
2 whole-wheat English muffins
Cooking spray
4 slices turkey bacon (about 1/4 pound)
2 tablespoons unsalted butter at room temperature
2 cloves garlic, minced
12 medium asparagus spears, tough ends snapped off
1/2-cup nonfat plain Greek yogurt
2 large egg yolks
1-teaspoon fresh lemon juice
1/2 teaspoon Dijon mustard
1/8-teaspoon cayenne pepper
1/8-teaspoon kosher salt
Directions:
In a large saucepan, bring 6 cups water to a boil over high heat. Add the vinegar and lower the heat until it is no longer at a rolling boil. Crack an egg into a small cup, dish, or wineglass. Holding it near the surface of the water, gently slide the egg into the hot water. Repeat with the remaining eggs. Cover the saucepan and allow the eggs to cook for exactly 6 minutes. Remove each egg carefully with a slotted spoon and drain on a paper towel.
Toast the English muffins.
Coat a medium skillet with cooking spray and heat it over medium heat. Cook the bacon until cooked through, 2 to 3 minutes on each side. Place a slice of bacon on each toasted English muffin half.
In the same skillet, melt 1 tablespoon of the butter over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the asparagus; cover the pan, and cook, tossing occasionally, until tender, about 8 minutes.
In a medium bowl, whisk the remaining 1-tablespoon butter with the yogurt, egg yolks, lemon juice, mustard, cayenne, and salt. Transfer the mixture to the top of a double boiler, set it over simmering water, and heat it, whisking continuously until the mixture thickens, about 5 minutes. Immediately remove from the heat.
To assemble the dish, place 3 asparagus spears over the bacon on each muffin half, and top with 1 poached egg and 2 tablespoons of the hollandaise sauce.
NUTRITION INFORMATION (PER SERVING): Calories: 241; Total Fat: 13 grams; Saturated Fat: 6 grams; Protein: 15 grams; Total Carbohydrates: 16 grams; Sugars: 3 grams; Fiber: 3 grams; Cholesterol: 295 milligrams; Sodium: 301 milligrams
Recipe from THE GREEK YOGURT KITCHEN by Toby Amidor, MS, RD, CDN. Copyright © 2014 by Toby Amidor. Used with permission by Grand Central Publishing. All rights reserved.
Toby’s book will be released on May 6th, 2014 - http://www.amazon.com/Greek-Yogurt-Kitchen-Delicious-Healthy/dp/1455551201/ref=sr_1_1?s=books&ie=UTF8&qid=1397488742&sr=1-1
For more information on Toby, visit her at www.tobyamidornutrition.com or follow her on twitter @tobyamidor.