Learn Benefits, Nutrition Facts & Recipes Of Greek Yogurt

Mom making you eat dahi before exams, interviews or any important activity is still a prevalent practice in India. From plain curd and buttermilk being a part of every meal to newer, fancier versions like soy, almond and flavoured yogurt, we have come a long way. In essence, it is similar to curd with an added step of straining. Also make this curd (dahi) for face pace a regular addition to your skin care routine.

Greek yogurt differs from other yogurts because it goes through a straining process to remove the whey. Whey is a liquid that contains lactose, a natural sugar found in milk. Greek yogurt is more concentrated and hence has more protein than regular yogurt. The triple straining process gives it a stronger flavour compared to regular yogurt.

Interesting Fact

Greek yogurt is a superfood!

How Good Is Greek Yogurt?

Greek yogurt benefits outweigh regular yogurt benefits. It typically takes 4 cups of raw milk to get 1 cup of Greek yogurt, while it only takes 1 cup of raw milk to get 1 cup of regular yogurt. 

7 Must-Know Benefits Of Greek Yogurt

• It is a high source of protein, which is essential for weight loss and muscle growth.
• Greek yogurt is packed with probiotics, the good bacteria that can improve gut health.
• Vitamin B12 (a nutrient most women are deficient in) is necessary for energy and healthy brain function; Greek yogurt is full of it!
• Greek yogurt is low in sodium and high in potassium, creating the perfect balance.
• It can be a healthy and satisfying treat after a tough workout.
• Greek yogurt is full of iodine which is important for proper thyroid function and a healthy metabolism.
• It is key both to weight loss and your overall health due to its high calcium content.

Nutrition Facts Of Greek Yogurt (150 Grams Serving)

• Protein: 34%
• Fats: 54%
• Carbs: 12%

Did You Know?

In Greece, Greek yogurt is called straggisto (which simply translates to strained yogurt).

5 Ways To Include Greek Yogurt In Your Daily Diet

With Greek yogurt benefits being aplenty, it’s a good idea to include it in your everyday meals. Be it flavoured yogurt or regular, it is easy to incorporate in your diet.

1. Boost Your Breakfast

A small bowl of flavoured yogurt like vanilla goes perfectly with some fresh fruits and nuts. A Greek yogurt breakfast bowl is a great way to start your day. You can try a number of combinations like;

• Fresh Orange + Dark Chocolate + Pistachios
• Fresh Pineapple + Toasted Coconut Shavings + Hazelnuts
• Fresh Strawberries + Kiwi + Honey

2. Make Pasta Healthier

A dollop of Greek yogurt in your pasta instead of cream cheese is much healthier. Simply give your favourite pasta a healthy makeover with the help of creamy and delicious yogurt. It works great with Fettuccine Alfredo or the Indian style penne. And if you try our Greek yogurt recipe (scroll down) at home, you can be assured of its nutritional value!

3. Have It Post-Workout

Protein bars are often too dry and taste like cardboard at best. You can up your post-workout snack game by including Greek yogurt. The ratio of carbs to protein is perfect to help your body recover from a good workout. There are a variety of delicious options available including coffee flavoured yogurt. A Greek yogurt smoothie is another great option.

4. Upgrade Your Soups & Stews

Add a dollop of yogurt on soups and stews to give a creamy taste and texture. You can also add it to some curries. Give this a try the next time you’re craving something creamy, but healthy.

5. Turn Yogurt Into Dessert

If you know how to make flavoured yogurt, then you know the easiest dessert recipe. Mango or strawberry yogurt are packed with the goodness of the fruit along with the benefits of Greek yogurt. You can simply eat those or whip up desserts using yogurt. Fro-yo dessert is a trend that’s here to stay. You can make cakes, pies, popsicles, tarts and so much more.

Interesting Fact

In ancient Indian records, the combination of yogurt and honey is called ‘the food of the gods’.

Homemade Greek Yogurt Recipe

Here’s a simple guide on how to make healthy homemade Greek yogurt with just two simple ingredients!

Ingredients:

• Yogurt (good quality yogurt that has “live” or “active” cultures)
• Milk (whole fat)

Method:

1. Heat milk to 85 degrees C. This step is important for creating a thick, nicely textured yogurt.
2. Let the milk cool down to room temperature/lukewarm temperature. 
3. Then add ½ cup of the warm milk into the yogurt.
4. Whisk the yogurt and milk together.
5. Next, add the rest of the milk and mix well.
6. Place this mixture in a warm place and let it sit for 4 to 8 hours (or until yogurt is thick and tangy).
7. Set a mesh sieve (channi) lined with cheesecloth (pure cotton cloth) over a large bowl. 
8. Pour in the yogurt and place in the fridge. 
9. Make sure to check every few hours until the yogurt reaches your desired thickness.

Did You Know?

Indian Ayurvedic scripts, dating from about 6000 BC, refer to the health benefits of consuming fermented milk products. Today, there are more than 700 yogurt and cheese products found in Indian cuisine.

5 Flavoured Yogurt Recipes To Make Plain Greek Yogurt Yummier

Flavoured yogurt is a treat for your taste buds! With the greek yogurt recipe all set, here’s how to make flavoured yogurt at home.

1. Strawberry Yogurt

Strawberry yogurt has a unique sweet and tangy flavour. Popular around the world, this flavour is a fruit medley.

Ingredients:

• 1 cup of Greek yogurt
• ¼ cup of chopped strawberries
• Raw honey to taste

Method:

1. Chop the strawberries and mash them with a fork.
2. In a blender, pulse Greek yogurt with the mashed strawberries and honey.
3. You can chill it for a few hours in the refrigerator before serving.

2. Vanilla Yogurt

Vanilla is a safe bet when it comes to flavours. From kids to senior citizens, everyone loves vanilla. This homemade honey vanilla Greek yogurt is also the perfect base for smoothies, oatmeal and desserts!

Ingredients:

• 1 cup of Greek yogurt
• 1 teaspoon honey
• ½ teaspoon pure vanilla extract

Method:

1. Combine Greek yogurt, honey and pure vanilla extract.
2. This can be refrigerated for up to 5 days.

3. Mango Yogurt

A refreshing mango yogurt with the goodness of the kind of fruits is the most delicious one. If you don’t have access to fresh mango puree, frozen works just as well.

Ingredients:

• ½ cup of chopped mango
• 1 cup of Greek yogurt
• ½ teaspoon honey (optional)

Method:

1. Blend honey and mangoes in a blender till smooth.
2. Combine the Greek yogurt and mango puree.
3. Serve your mango yogurt with mango slices on top and enjoy.

4. Banana & Chocolate Yogurt

This recipe works well for breakfast as well as a dessert. A great way to curb dessert cravings, the banana chocolate Greek yogurt recipe is a healthier option.

Ingredients:

• 1 overripe banana
• 1½ tablespoon cocoa powder
• 1 tablespoon honey
• ½ teaspoon pure vanilla extract
• 1 cup of Greek yogurt

Method:

1. Peel and mash the overripe banana with a fork.
2. Combine mashed banana, cocoa powder, maple syrup, vanilla extract and Greek yogurt.
3. Serve it with granola for breakfast or simply have it as dessert!

5. Cumin (Jeera) Flavoured Yogurt

Inspired by the Indian raita, this flavoured yogurt recipe stands out from the rest. It’s mildly spiced and can be great as a midday snack.

Ingredients:

• ½ teaspoon cumin (jeera) powder
• ¼ teaspoon red chilli powder
• ¼ teaspoon rock salt (sendha namak)
• 1 cup of Greek yogurt

Method:

1. In a bowl, mix the Greek yogurt with cumin (jeera) powder, red chilli powder and rock salt (sendha namak).
2. Eat this as a dip for vegetables, chips or even fried food.

Go for yogurts with added probiotics which have additional health benefits. Low fat and low sugar, Greek yogurt is a good choice. So make your own Greek yogurt at home and customise it to suit your taste!