The Observer, September 19, 2008
Volume XLI, Issue 4
The Secret Ingredient: Versatile Yogurt
As I'm sure you know, it is difficult as a college student to eat right. Even if you are on the meal plan, it's tough to make sure you're getting the right amount of all your nutrients. And if you're off the meal plan, it's too easy to get stuck into ruts making the same meals with the same ingredients over and over again. That's where this column will come in. Each week, I'll feature an ingredient and offer three recipes that use the ingredient in some way. This week, the secret ingredient is fat-free or low-fat yogurt. Yogurt can be used in many different ways, whether in a parfait, as a sauce, or in a dessert. In addition, yogurt has many health benefits. Yogurt is a great source of low-fat or fat-free dairy contains protein and calcium. Here are a few ways to use yogurt to maximize its healthy potential.
Creamy Yogurt and Orange
"Hummus"
Ingredients:
1 can garbanzo beans
1 cup plain fat-free yogurt
4 Tbsp low sugar orange
marmalade
3 Tbsp extra virgin olive oil
1 tsp minced garlic
1/4 tsp salt
1/8 tsp cumin
Instructions:
Combine all of the ingredients in a food processor. Refrigerate for about two hours before serving, to let the flavors combine. This recipe is delicious served with whole-wheat pita bread, or fresh vegetables. The orange marmalade gives it a unique and refreshing flavor.
Greek Style
Vegetable and
Yogurt Pita
Ingredients:
1 whole wheat pita
1 red pepper, chopped
1 green pepper, chopped
1 small onion, chopped
1/2 cup mushrooms, chopped
2-3 cups fresh spinach
1/2cup cherry tomatoes, sliced
Reduced-fat feta cheese, to taste
2 Tbsp plain fat-free yogurt
Salt, to taste
Pepper, to taste
Garlic salt, to taste
Oregano, to taste
Red pepper flakes, to taste
Instructions:
In a sauté pan, combine peppers, mushrooms, and onions with a little bit of extra virgin olive oil. Sauté about 5 minutes, then add spinach and cherry tomatoes. In a small bowl, combine yogurt and seasonings. Spread yogurt mixture inside of pita, then add the vegetable mixture to the pita. Top with feta cheese.
Low-Fat Chicken
Salad
Ingredients:
1 lb chicken, cooked and shredded
1/4 cup plain fat-free yogurt
3 Tbsp low-fat mayonnaise
3/4 cup celery, thinly sliced
1 cup red grapes, sliced in half
1/4cup dried cranberries, optional
1/4 cup slivered almonds
Salt, to taste
Pepper, to taste
Instructions:
Simply combine all of the ingredients in a medium sized bowl. Serve on whole grain bread, in a pita, or as a salad.
