How Can I Use Fat Free Greek Yogurt?

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Answered by: Kristina, An Expert in the Diet and Health Category
Ranch Dressing is a favorite in my house. In fact it has replaced common condiments such as ketchup and mustard. The average serving size of 2 tablespoons contains 140 calories, 14 grams of fat and 1 gram of protein; that's as much fat as a hot dog. So how do we reduce the fat without compromising taste?

My solution; fat free Greek yogurt! Not only is it creamy and has a similar taste to sour cream; it contains no fat and has double the protein of regular yogurt. Mix two cups of Fat Free Greek yogurt with 1 packet of Hidden Valley Ranch seasoning and you will be blown away by the robust flavor and creamy texture. I have to warn you though; you won't miss that disgusting after taste that other reduced fat dressings have. Which I know makes you wonder, how do they remove all the fat and still make it taste great?

What makes Greek yogurt so special is the way it is processed. It uses a straining method that is centuries old. Using the "double straining" method they remove extra whey, or liquid. By doing so you remove fat and excess lactose, but end up using three times more milk than that of traditional yogurt recipes. This equates to more protein by volume, thus doubling the amount of protein per serving than traditional yogurts. Not only making it a creamy fat free alternative but also a healthy source of lean protein.

In fact, by using fat free Greek yogurt you increase the grams of protein in the dressing from 1 gram per two tablespoons to 3 grams per two tablespoons. Now those carrot sticks will actually stick with you through the day, not just stick to your thighs.

Greek yogurt has so many more applications than just salad dressings. It is a great way to make your mashed potatoes creamy and fluffy. Just whip in 1 cup of Greek yogurt to 3 cups of boiled potatoes add a dash of salt and garlic powder. It tastes just like sour cream and garlic mashed potatoes. It can even be substituted in something sweet. Just add 1 tablespoon of honey and 1/2 teaspoon of vanilla extract to1cup of Greek Yogurt, top with granola and fresh berries and now you have a well balance and sustainable breakfast.

My son's favorite is a sneaky shake, Greek yogurt, chocolate syrup a fresh banana and some ice, he says it is the best milkshake he's ever tasted. However my favorite thing to do with fat free Greek yogurt is to replace those sinful sour cream toppings with it. Like a nice spoonful of Greek yogurt instead of sour cream on top of my potato soup. Spicy chili just isn’t the same without a cool dollop of cream; or treating yourself to a taco supreme without the supremely high fat content of sour cream.

Fat free Greek yogurt is so good my husband still hasn’t figured out that I have replaced sour cream for it. That proves one thing to me; that even though Greek yogurt may be a new fad, when a fat free fad tastes so good, it is here to stay.

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