Savory and super healthy: Easy Greek yogurt sauce recipes

Plain Greek yogurt is one of the best sauce-making weapons you can keep in your fridge. Thick and tarty, plain Greek yogurt becomes a piquant topping for lean, grilled proteins when combined with garlic, lemon zest, olive oil, and spices.

The Basic Savory Greek yogurt Sauce recipe below is a theme with variations. I've given you a couple of riffs. The first one with tahini veers toward the Middle East, and the second fish-friendly version gets a burst of flavor from fresh dill.

I encourage you to improvise on the basic yogurty theme. Love Italian cuisine? Stir in some pesto. Like it hot and spicy? Add chopped jalapeno or other chilies.

Or maybe you like the cool flavor of a raita or tzatziki, the Indian and Greek yogurt sauces that feature cucumber and (sometimes) mint? Here's a link to an article on the Masterclass website with an excellent raita recipe. 🌿

(The article explains that tzatziki is more of a sauce and raita is a side dish served to offset curries and other hearty Indian dishes.)

Creating healthy dips for guilt-free snacking is another hack to try with plain Greek yogurt. Blend a packet of ranch mix or some salsa into a cup or two of unflavored yogurt. Serve whole-grain chips, pretzels, or cut vegetables alongside for dipping.

Credit: Micheile Henderson on Unsplash

Why is plain Greek yogurt healthy?

Plain Greek yogurt contains three nutrients that give it a nutritional shine and boost your health.

• Protein
• Calcium
• Probiotics

The skinny on protein in Greek yogurt

Plain whole-milk Greek yogurt has more than twice as much protein as plain regular whole milk yogurt. Although the two types of yogurt can be similar in terms of calcium content, regular yogurt usually contains more calcium and probiotics than Greek yogurt.

Because Greek yogurt is so high in protein, it's very sustaining. This has earned it a reputation as a weight-loss food. The higher amount of fat in whole milk Greek yogurt also helps stave off hunger.

1 cup	Greek yogurt, plain, whole milk	Regular yogurt, plain, whole milk
calories	222 kcal	140 kcal
protein	21 grams	8 grams
fat	11.5 grams	7 grams
carbs	9 grams	11 grams
calcium	229 mg	277 mg

Calcium confusion?

Some sources, like the National Institutes of Health (NIH), put the amount of calcium in a cup of regular yogurt at 400 mg, more than the amount in the USDA database. By brand, the amount of calcium (and protein) in a cup of any type of yogurt is variable although regular yogurt has the calcium edge when compared to the thick, strained Greek style.

For example:

• Fage 2% plain Greek yogurt: 267 mg of calcium, 23 g protein per cup
• Wallaby plain whole milk yogurt: 377 mg of calcium,11 grams of protein per cup

(The serving size listed on the yogurt nutrition labels is ¾ cup, which is considered a breakfast or a snack portion.)

Even a small amount of any yogurt can help you reach the Recommended Dietary Allowance (RDA) for calcium, which 1,000 mg/day for most adults. Currently, many doctors prefer that you get at least 600 mg of this amount from real food rather than supplements.

One reason is that calcium is not well absorbed when taken in amounts greater than 500 mg. Small amounts ingested throughout the day are easier for a body to utilize.

Calcium is important for strong bones, of course, but it also supports muscle and nerve function and your heart's regular beating.

Can probiotics help with lactose intolerance?

The probiotics in regular and Greek yogurt, primarily Lactobacillus strains, are beneficial for gut health and nourish a healthy microbiome. Many people, even those who are lactose intolerant, find that they can digest yogurt, even though they experience discomfort with other dairy products.

Lactose is the milk sugar that causes bloating and digestive distress in more than 60% of the world's population. Our ability to break down this sugar decreases after infancy. This is particularly true if you are Asian; 70% to 100% of East Asian persons are lactose intolerant.

As milk ferments, it develops nutritious probiotic bacteria that give yogurt its characteristic tanginess. Fruit flavors of yogurt often have large amounts of sugar added to cancel out this sour flavor.

Is whole milk yogurt healthier than non-fat?

Whole milk Greek yogurt has a creaminess that tempers this acidic edge. Although whole milk yogurts have more saturated fat, questions exist as to whether whole milk dairy is worse for your health than non-fat.

The results of a recent epidemiological study with thousands of subjects suggest that some fat may better than none. Subjects who consumed two or more servings of full- or low-fat dairy had better health outcomes than the subjects who consumed non-fat dairy products.

(For more information on the PURE (Prospective Urban Rural Epidemiology) study, read my blog post, Dairy Do!)

Uber-healthy, ultra-tasty: Easy yogurt dips

Pair a Greek yogurt-based dip with cut veggies, whole-wheat pita chips, or tortilla chips. Here you have a satisfying snack that offers protein and fiber -- great for your gut and for your cravings.

Credit: Polina Tankilevitch on Pexels

Combine a packet of ranch mix (like Hidden Valley) with 2 cups of plain Greek yogurt and blend thoroughly. Kids love this dip with carrot and celery sticks, strips of red pepper, and cucumber rounds. It's also great with (baked) chicken tenders!

Combine 1 cup of your favorite salsa, 1 cup of plain Greek yogurt, and 1 tablespoon of taco seasoning. Garnish with fresh cilantro and enjoy with tortilla chips and jicama sticks.

Stuffed Bakers: Use these dips to add nutrition and protein to a baked potato. Split a baked potato down the middle. Fluff the inside of the potato with a fork (and knife, if necessary) and spoon about a ¼ cup of yogurt dip into the potato. Sprinkle with 2 tablespoons of grated Cheddar-jack cheese, Melt the cheese using a toaster oven, the microwave, or the oven broiler.

Add a green salad to turn a stuffed potato into a meal!

Copyright © 2021 Jani H. Leuschel