Hy-Vee Dietitian: Go Greek with Simple Substitutions

In the past 12 years, America's consumption of yogurt has doubled, and the evolution of Greek yogurt has played a large part in that trend. Snack and breakfast times are the most common times yogurt is consumed, but yogurt can be easily included in other meals. Greek yogurt is a great ingredient to use as a substitution for fats in both cooking and baking.

Simple Substitutions Save Calories

Instead of: 1 cup sour cream
Try: 1 cup yogurt
Calories Saved: 392

Instead of: 1 cup mayonnaise
Try: 1 cup yogurt
Calories Saved: 1334

Instead of: 1 cup cream cheese
Try: 1 cup yogurt
Calories Saved: 710

Instead of: 1 cup butter
Try: ½ cup butter and ¼ yogurt
Calories Saved: 789

Instead of: 1 cup oil
Try: ¾ cup yogurt
Calories Saved: 1852

• Use plain Greek yogurt instead of sour cream to top tacos, baked potatoes and chili.
• Try 2 cups of Greek yogurt with a packet of dry ranch dressing for a quick veggie dip.
• Switch your milk and butter for yogurt next time you make mashed potatoes.
• Experiment with flavors too; replacing the sour cream with lemon yogurt in a cherry coffee cake recipe makes a great combination!
• Cool off on hot summer days by serving fruit at meals with yogurt, in the form of a smoothie or parfait.
• Serve your salads with yogurt.

Fruit and Pasta Toss
Serves 4

All you need:
8 ounces whole-wheat spiral pasta, uncooked
1 ½ cups cubed cantaloupe (about half a cantaloupe)
1 ½ cups cubed pineapple (about half a pineapple)
1 ¼ cups sliced strawberries
1 cup halved seedless grapes
1 ½ cups (12 ounces) vanilla Greek yogurt

All you do:
Cook pasta according to package instructions, drain and cool in refrigerator for 10 minutes.
While pasta is cooking, prepare fruit and place in large serving bowl.
Once pasta has cooled, add to bowl.
Gently mix yogurt into pasta mixture.
Chill for 30 minutes in refrigerator before serving.

Source: Adapted from Midwest Dairy Council

Christy Frese RD, LD, represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Christy is a member of the Academy of Nutrition and Dietetics.
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