YMCA Healthy Living Magazine Spring 2020 - Page 16

AUTHOR
MARIKA DAY Accredited Practising Dietitian , Nutritionist , and Digestive Health & IBS expert . She ’ s here to give you real science and evidence around nutrition and wellness . Learn more www . marikaday . com or follow her on instagram . com / marikaday
FEATURE ARTICLE SPRING 2020

NUTRITION SPOTLIGHT THE BENEFITS OF YOGHURT

10 ways to enjoy Greek yoghurt
Yoghurt is a great source of protein and has shown to have positive digestive health benefits . Whilst a plant-based diet is associated with supporting a diverse gut microbiome , it is also suggested that fermented foods like yoghurt can benefit our gut health .
Fermented dairy foods like yoghurt may have higher bioavailability of nutrients ( meaning they are easier for our body to absorb ). These include calcium , phosphorus , magnesium , zinc and vitamins B12 , A and D .
One of the things I love about yoghurt is just how versatile it is . You can enjoy it in sweet and savoury forms , on hot or cold dishes , and can buy it just about anywhere these days . Here ’ s a list of ways you can include yoghurt everyday :
1 . As a filling snack
Simply pair Greek yoghurt with some fresh berries or sliced banana and a sprinkle of crushed nuts for a filling , high protein and gut-friendly mid-afternoon snack that will keep you sustained until dinner .
2 . Zhuzh your porridge
I regularly add a heaped tablespoon of Greek yoghurt after cooking my oats in the morning . It provides it with a thick creaminess that ’ s like no other .
3 . Dip with it
Yoghurt is an amazing carrier of flavour and can make delicious light but creamy dips . Experiment with different flavour combinations like smoky paprika , honey mustard , lemon tahini or keep it simple and go with the old favourite tzatziki .
4 . Swap it out
When a recipe calls for sour cream , nine times out of ten you can easily swap for a thick natural Greek yoghurt . This simple swap will not only boost your intake of important nutrients but will also cut the saturated fat and up the protein . Think Mexican dishes like nachos , burrito bowls and chilli con carne .
5 . Add it to a smoothie
Add a few tablespoons of Greek yoghurt to your next smoothie to make it creamy and keep you satisfied longer . Try this classic combo ; banana , cinnamon , vanilla protein powder , Greek yoghurt , ice and blend with your favourite milk .
6 . Spread it on toast
Yes you heard correctly ! Greek yoghurt can make a delicious sweet or savoury toast topper . For a savoury option spread some full fat thick Greek yoghurt on toast with sliced avocado , chilli flakes and sea salt . If you ’ re after a sweeter spread , try the yoghurt topped with a drizzle of honey , a sprinkle of cinnamon and sliced banana .
7 . Make frozen yoghurt icy poles
Blend with your favourite fresh fruit and place into icy pole moulds for a perfect
summer snack that is not only yummy but also refreshing .
8 . Use it as a dressing
Love creamy dressings but looking for a healthier option ? Make your own with Greek yoghurt ! Combine ½ cup full-fat Greek yoghurt with 2 tbsp of extra virgin olive oil , 1 tbsp Dijon mustard , 1 tbsp wholegrain mustard , 1 tbsp apple cider vinegar , a pinch of sea salt and a drizzle of honey to taste .
9 . Make your own labneh
Labneh is a yoghurt-based cheese and is incredibly simple to make at home . Combine Greek yoghurt with a pinch of salt and strain in a strainer lined with a cheese cloth for 2-3 days in the fridge . The end result is a soft creamy , goat ’ s cheese-like texture spread . Labneh is the perfect high protein vegetarian addition to salads . You can also simply spread it on toast or serve with veggie fritters .
10 . Bake with it
Greek yoghurt is the perfect addition to your healthy baking . It creates a delicious moist muffin or bread without the need for too many added fats .
16 YMCA HEALTHY LIVING MAGAZINE