The Benefits of Greek Yogurt

Greek Yoghurt is a thick white creamy Yogurt. It has far more protein and much less sodium than other types of Yogurt, which leaves it tasting a little tart or sour.

Did you know that about 150 g of Greek yogurt contains almost 11 grams of protein, that means 22% of the RDA (Required Daily Amount). That amount just happens to be 10% of your daily calcium needs!

There are many ways that Yogurt can help your body in staying healthier and fitter. Let’s see how many I can think of:

1.  Strengthens Your Heart

Strange to relate, despite plain Yogurt being a wonder food that you want to eat lots of, it helps you to maintain your weight and not increase it.

If your heart doesn’t have to work so hard, your blood pressure is at a better level, and your health improves further. People who regularly consume healthy quantities of Greek Yoghurt maintain a high metabolic profile (glucose and electrolytes) and

Healthy cholesterol levels. 

Did you know that studies show how a higher intake of Greek Yoghurt and cut down the possibility of cardiovascular disease risk?  Who knew that plain Greek Yoghurt was so vital to keep your body healthy?

To regulate your blood pressure levels, try eating more Yogurt. A higher intake of Yogurt can regulate blood pressure levels – therefore, it cuts down cardiovascular disease.

I think this is a significant reason why we should be eating Greek Yoghurt. The list continues with health benefits gained through consuming Greek Yoghurt. Here are nine more details of goodness and health to be obtained from eating Greek Yogurt

2.  Fights Diabetes

Most of us know that Greek Yoghurt is a fermented food and that such foods can boost your gut health. It has the domino effect in that it’s healthy gut can help prevent diseases like diabetes and associated obesity. Also linked to lower blood glucose levels, healthy intake of Greek Yoghurt – and other studies show how Greek Yoghurt consumption can reduce the risk of type two diabetes.

However, with diabetes health, different forms of Yogurt are, well, different! You must read the package and choose the Yogurt that contains live and active cultures. These are the probiotics that help to fight inflammation – which could otherwise lead to chronic diseases like type two diabetes!

3.  Helps Oral Health

Many of us know that the active probiotics in plain Yogurt can fight bad smells. So, a daily dose of plain Yogurt keeps away the smells of infection or decay. Plain yogurt eaters are pleased that one of the benefits is that it helps to build teeth. Further, studies have shown how it rewards eaters with low levels of plaque and a much lower risk of gingivitis.

4.  Healthy Hair

The type of protein in Yogurt can also help in hair growth. It’s been suggested that a yogurt hair mask might ‘do the trick’ and give you luxurious locks. Some sources indicate a yogurt hair mask can help – and so it might, but there is not a great deal of research about this.

Nevertheless, this mask is worth a try, so let’s get started. Use your hands and apply Yogurt to your hair and scalp. Work it into every strand of hair from roots to ends and let it sit for 15 to 20 minutes. Shampoo off as usual.

I’d like to hear how effective this is, so maybe someone out there will take pity on me and try this and let me know what your ‘take’ on this it! That would be great!

5.  Fights Acne

Inflammation causes acne, and the probiotics in Greek yogurt help to fight this condition. Guess what you must do? A yogurt face mask, of course! What fun! It will probably work well on calming down your existing acne, and also, if you’re having a flareup and discover that you can calm down this flareup with the yogurt face mask, then you will be able to use the same method to prevent future breakouts.

Using your hands, carefully apply the Yogurt all over your face and neck and leave to sit for 30 mins before rinsing off.

Yogurt contains lactic acid (an alpha hydroxy acid that dissolves dead skin cells), dead skin cells clog pores and cause flareups. Lactic acid contains exfoliating properties that brighten your facial skin and treat pigmentation.

6.  Helps with Weight Loss

Some Scientists assume that low levels of calcium can work as an appetite suppressant, contributing to weight gain in the long run. Adequate calcium can assist hereby upregulating the metabolic rate and enhancing fecal fat excretion and even mediating the inflammatory response. Yogurt is rich in calcium so that it can change this.

Yogurt is also full of protein. So, a good helping of plain Yogurt will make you feel full for an extended time. While you’re feeling full, you are less inclined to snack.

A daily intake of Greek Yoghurt is said to help with obesity – for the same reason as above.

7.  May Treat PCOS (polycystic ovarian syndrome)

Research on this condition is still in progress. However, we do know now that a diet high in protein can relieve symptoms of this disorder.

Greek Yogurt is rich in protein, as we all know. Research also suggests there is a link between PCOS and optimal gut microbiota, and something yogurt offers in abundance.

8.   Promotes Bone Health

Due to an Irish study, we learn that women with a higher yogurt intake had increased hip bone density, which reduced their risk of osteoporosis, as they aged.

One of the richest sources of many bone-promoting nutrients, with calcium being the most important of them all, is Yogurt.

Other confirmations from other studies teach us that yogurt eaters showed better signs of physical fitness. Also, a higher yogurt intake is linked to greater bone mineral density in older adults.

9.  Improves Your Brain Functioning

Studies show that depression can be turned around by probiotics in Yogurt may. The lactobacillus (probiotic bacteria) in the intestines, affects the blood levels of kynurenine. The blood levels of kynurenine are a metabolite known to cause depression.

The composition of gut bacteria changes the functioning of the brain—contents of yogurt influence how our minds respond to the environment. Eating Yogurt relieves stress and boosts your overall mental capacities.

10.  Boosts Your Digestive Health and Helps in Bodybuilding

We cannot stress enough how much probiotics in Yogurt play a significant role in the health and repair of the body’s system. The Harvard Medical School published reports that tell us that probiotics can ease constipation. More research is required, but taking probiotics for relieving constipation, is a safe bet. The good bacteria also soothes the digestive system.

Yogurt has soothing properties that also help with acid reflux and GERD. Yogurt intake is also linked to a reduced risk of colorectal cancer.

Yogurt is a rich source of calcium and protein. It means that it reduces the loss of muscle mass and boosts muscle growth, i.e., it helps to rebuild the musculature system through most of the body.

Here are a few recipes working with plain Greek Yogurt that you can have fun with and try them out.

I hope they make you feel healthier and happier as a result – I just know that I enjoy eating the – that’s probably a better perspective. However, I’d love to hear what you think of these once you’ve tried them out.

1.Warm Whole Baby Beetroots with Yogurt Sauce

Ingredients

One-pot to boil beets in water

Four fresh baby beetroots

Tub Greek plain Yogurt

A handful of Fresh Parsley stalks and flowers to chop

Knob of butter

Seasoning

Large tablespoon

A bowl for mixing and serving

Method

Take a pan, put in about two-thirds of tap water

Snip off the roots of the beetroots

Put Beetroots in the pot of water

Leave until cooked on medium to low heat

Take about a large cupful of Yogurt

Chop fresh parsley and mix into Yogurt

Remove beets from pan and let cool a little – turn off the stove

Take beets into your hands (that’s why they had to cool off)

Slide off the skin with your fingers and place in a bin

Cut a small cross on the top of each beetroot

Put a small knob of butter on top of each cross

Take large tablespoon and spoon generously several times on top of each beetroot

Sprinkle a little salt over each beetroot

Crack or grind enough of the black peppercorns over the beetroot

2.  Chickpeas, Tomatoes and Yogurt Salad

Ingredients

Large Tin of Chickpeas in brine

4 large or 6 small plum tomatoes

Natural Greek Yoghurt

Seasoning

Bowl for mixing ingredients and serving

Method

Open a large tin of Chickpeas in brine, drain and rinse them, leave to drain off

Chop about 4 large or 6 small plum tomatoes – into about 4 to 6 sections each

Do not try to clean up and throw away the juice of tomatoes as you will need it

Put the fully drained chickpeas into the bowl

Put the chopped tomatoes and any liquid into the bowl with the chickpeas

Sprinkle in salt to taste

Crack or grind a fair amount of black pepper for good taste

Take enough plain Greek Yogurt (a full tin of single cream can be used instead)

Pour or spoon into the dish, so the mixture is almost covered

Mix carefully but thoroughly

Serve when seasoning is correct.

3.  Avocado and Greek Yogurt Cold Soup

Ingredients

About 4 to 6 avocados – depending on size

One or two Chicken stock cubes – to taste

Tub plain Greek Yogurt

A few liters of water

Seasoning

Medium to Large pan depending on the required quantity of soup

Large serving spoon

Small sharp vegetable knife

Method

Place the pot on the stove with water to heat up.

Remove all skin and stones from avocados

Chop avocados except for one small one

Put one chicken cube in water to melt and taste

Add the second if necessary

Add the pieces of avocados.

Do not allow this soup to boil.

When it’s near to boiling, turn the stove off, take the pan off the stove and leave to cool.

Using your spoon work the pieces of avocado around the pot until almost blended

Turn off stove and move pot onto a chopping board.

Check the liquid in the pot is not too runny or add another avocado.

Work like this until soup is smooth and not too thick.

Next, add the contents of the tub of Greek Yogurt and start stirring again.

When smooth add seasoning to taste and put in the fridge for a short while

Or, just stand the pot in the kitchen out of the way.

When you are ready, serve the cooling or almost cold soup into a soup bowl.

Then, take the one avocado you saved, peel it, remove the stone.

Then carefully slice it into elegant thin pieces. Arrange on top of the soup and serve

4.  Natural Greek Yoghurt with Chopped Nuts and Honey

Ingredients

One medium stylish glass with a stem

One very long-handled teaspoon

One large serving spoon

Tub of Smooth Greek Yoghurt

Jar of Honey

A dish of assorted chopped nuts

Method

Take a glass and put about two-thirds of Yoghurt into glass

Put a handful of the chopped, assorted nuts on top of the Yoghurt in the glass

Open a jar of honey and drizzle honey over the nuts until they are adequately covered

Continue to drizzle a little more honey until your food is the way you want it.

This dish can be served as breakfast, a dessert, or a simple snack.

5.  Natural Greek Yogurt with Chopped Fresh Fruits

Ingredients & Method

This recipe is exactly as above but:

instead of nuts use a lot of chopped fresh fruits

and the honey is optional, but I would leave it off.

6.  Baked Sweet Potato and Greek Yoghurt

Ingredients

A few raw sweet potatoes

Tub of Greek Yogurt

Large Knob of butter

Some cooking oil

Seasoning to taste

Roasting pan

Method

Heat up over to medium

Wash and slice sweet potatoes – either cut in half or smaller pieces – it depends on you

Put a small amount of cooking oil to grease the bottom of the roasting pan

Arrange the sweet potatoes in the roasting pan and drizzle cooking oil overall

Place in top of oven and bake until ready with a lovely pale brown color and crispy

Serve onto a plate, season well, scatter little knobs of butter,

Put big dollops of Yogurt onto every sweet potato.

7.  Spaghetti or Fettucine Alfredo

I love a good Alfredo Sauce. Plain and simple yet subtle with the lightest of flavors which must be in the exact right quantity to achieve the light and haunting flavors. When you make it yourself, it’s always so much better.

Ingredients

Butter

Garlic powder

Milk or water (I used fat-free half & half)

Plain Greek Yogurt (I used 0% fat)

Shredded parmesan cheese

Salt and pepper (I use ground black peppercorns)

Dried or fresh parsley 

A handful (when raw) Cooked and buttered pasta noodles, i.e., Spaghetti or Fettucine

It’s said, chopped ham is added. This isn’t the case. The original recipe has no meat.

Method

First, melt butter over medium heat in a medium saucepan

Take a small amount of garlic powder and stir it into the butter

Then add the milk or water mixture and stir again.

Uen off the stove and remove from heat. Leave it to cool for about 2-3 minutes,

Then whisk in Greek yogurt a bit at a time until it’s thoroughly combined and smooth.

Add parmesan cheese into the sauce

Stir until everything is smooth, melty and soft

(If it needs to be heated up a bit for all the cheese to melt,

it’s okay to put the pot back on the stove on low until it’s all melted.)
Add salt and black pepper to taste and add generous amounts on top of your favorite cooked pasta noodles. That’s all there is to it!

I’m going to share with you a little quirk of mine (I have many). When it comes to very plain, herb or spice dependant flavors; with Alfredo Sauce, for example, just for that little touch of something different, I use a sprinkling of either cloves or nutmeg. With Alfredo, I favor nutmeg – just a sprinkling into the Yogurt before folding it into the mixture for the sauce. Try it because you’ll probably find you like it too.

8. Alfredo with Greek Yogurt is a versatile Sauce

Recipe

Butter

Garlic powder

Milk or water (I used fat-free half & half)

Plain Greek Yogurt (I used 0% fat)

Shredded parmesan cheese

Salt and pepper (I use ground black peppercorns)

Dried or fresh parsley 

Method

Naturally, Alfredo and Greek Yogurt is a versatile sauce and has many uses, such as:

Over pasta – any pasta – and so many other things, too, like:

Stuffed pasta, i.e., tortellini or ravioli. 

Add it to the sauce in lasagne for a richer sauce; instead of (or in addition to) marinara.

As a sauce in casseroles

Pour over cooked veggies like broccoli or cauliflower. 

A base for pizza instead of pizza sauce – tomato sauce + Yogurt may also be used.

Top off baked potatoes, roast potatoes, or freshly boiled potatoes

When using on bland foods, put some garlic sauce in with the yogurt sauce –

Most Italian soups need the extra flavor yogurt sauce to be more creamy and rich. 

Use it as a dip for chips – here you really must add the garlic.

9. Creamy Lemon Chicken Piccata

 Bottom of Form

Recipe

Butter

Garlic powder

Milk or water (I used fat-free half & half)

Plain Greek Yogurt (I used 0% fat)

Shredded parmesan cheese

A handful of capers – sliced in half

Salt and pepper (I use ground black peppercorns)

Dried or fresh parsley, thyme, and rosemary

One Chicken Ox or Knorr Cube for flavor

Squeeze Juice of one and a half lemons

One or two large chicken breasts sliced in half.

Method

Dredge the Chicken Breast Fillets in a flour mixture (flour, salt, pepper & garlic flakes)

Melt butter in a skillet over medium heat

Add flour-coated chicken fillets

Fry the chicken fillets first on one side, then on the other – a beautiful light brown color

Take chicken fillets out of the pan to rest

Add more butter to skillet

Add check stock cube

Lemon juice & lemon slices

Add the yogurt mix,

Let everything simmer for a while

Then return chicken fillets to skillet

After a few minutes, turn chicken on another side.

Another few minutes, then you can serve chicken from skillet and pour that wonder luscious sauce all over the food on the plate.

Sometimes, about 10 minutes before serving, I like to add some brandy to the sauce – but that’s just me. I don’t want a strong flavor of lemon.

Side Dishes to Serve with Chicken Piccata

To make this lovely dish complete, I enjoy the addition of:

Baked Garlic Parmesan Potato Wedges: you can bake this dish in the oven while you’re busy making piccata on the stove. 

Greek Tossed Salad: A simple side salad is always great, but this has a little extra flavor with olives, feta cheese, hardboiled egg slices, and anchovies, you’ll love it. 

Instant Pot Baked Potatoes: simply bake or boil potatoes. Once properly cooked, quickly serve on a plate with the rest of the meal and add all the delicious cream, fried onions, fried mushrooms, etc. while you spoon out the rest of the sauce, picatta, enriched with Yoghurt, lemon, and caper cream sauce. 

10. Pork Chops with Dijon Yogurt Cream Sauce

Recipe

One or two thick boneless pork chops 

Parsley, marjoram, basil, and sage

Knob of Butter

A small amount of Vegetable Oil 

A good pinch of Garlic Flakes

Chicken broth or chicken cube

Dijon mustard – to taste

Tub Greek Yogurt

Tub of Heavy cream

Salt and Cracked black pepper (optional) to your taste

Method

Preheat oven to 425 degrees.

Generously season pork chops with salt and pepper on both sides.

In a large skillet over medium heat, melt butter—drizzle the oil into the pan.

Add pork chops to the pan and cook for a minute on each side to sear.

Cook pork chops again on each side for 2-3 minutes.

Transfer to a plate and cover to keep warm.

To prepare the sauce, add butter to the pan. Once melted, stir in garlic for 1-2 minutes until fragrant.

Add chicken broth. Whisk in dijon mustard, then Yogurt and cream. Stir in salt and pepper.

Add a large pinch of all the herbs and let simmer for a minute.

Return pork chops to the pan. Then spoon some of the sauce over the pork chops, then transfer to the oven.

Cook for 10 minutes. Spoon liquid from the pan over the pork chops. Cook another 10-15 minutes until pork is cooked through and sauce is thickened.

Spoon more sauce over the pork chops, garnish with black pepper and fresh herbs if desired and serve.

Most people will cook a thin pork chop because they think its already going to be rough and chewy. However, it’s because it’s thin and cooked quickly, which makes it tough.

Meat with substance, simmered in a creamy, juicy sauce will find you choosing a thicker cut, the next time you buy these ingredients.

If Pork Chops end up being tough, it’s because they’re too thin and overcooked. With an excellent thick cut, it’s best to watch the time and let them cook for no more than 20 minutes – according to how thick your chop is.

Side Dishes for these Pork Chops:

A simple salad could work, but I would want something hot and substantial:

Creamy mashed potatoes – what about the addition of some?

Buttered green beans Some would be nice.

Broccoli sitting in the sauce would be excellent!

After reading this, I trust you can see that Greek Yogurt has terrific health benefits with a lot of curative results in some instances.

Try the recipes one day when you’re in the mood for something a little different but delicious – you might be nicely surprised, I was! I had a lot of fun tasting, testing, cooking, and using yogurt face masks – to say the least. What a lovely way for me to spend my time – it never feels like working – maybe that’s because I’m eating a lot of Greek Yoghurt these days!