The Schmooze

How to Perk up your Plain Yogurt


Yogurt can be a great snack or base to mix into dips, smoothies and dressings. Problem is… most of us are eating yogurts filled with added sugars and artificial sweeteners. Instead of buying store bought flavored yogurts try using plain non-fat regular or Greek yogurt and flavor it yourself with natural ingredients. This will give you all of the benefits of yogurt including protein, calcium and active cultures without all the unnecessary sweeteners or added preservatives.

I am going to give you a few of my favorites recipes using plain Greek yogurt.

Here are a couple of yogurt treats good for breakfast, lunch, snack or dessert:

Sweet and Salty Peanut Butter Yogurt

Ingredients:

  • 8 oz plain Greek yogurt

  • 1 tablespoon natural peanut butter

  • Up to 1/4 tablespoon raw honey

  • Dash of sea salt

Directions: Mix peanut butter and yogurt together until well blended, creamy and smooth. Add dash of sea salt and mix again. Place butter knife in honey container and drizzle over top of yogurt.

Almond Yogurt Bowl

Ingredients:

  • 8 oz plain Greek yogurt

  • 1 tablespoon almond butter

  • 1 cup fresh berries

  • 1/4 cup low fat, low sugar granola (ex. Bear Naked Granola)

Directions: Mix almond butter and yogurt together until well blended. Top with fresh berries and granola. Here are a couple of smoothies great for breakfast, lunch, snack or dessert.

Power Peanut Butter Mango Yogurt Smoothie

Ingredients:

  • 4 oz plain Greek yogurt

  • 4 oz unsweetened vanilla almond milk

  • 1 tablespoon peanut butter

  • 1/2 banana

  • 1/2 cup frozen mango chunks

  • 1 tablespoon flaxseed meal

  • 1 tablespoon chia seeds

  • Optional: Ice

Directions: Blend all ingredients together in blender. Add ice only if needed to thicken.

Fruit and Yogurt Smoothie

Ingredients:

  • 8 oz plain Greek yogurt

  • 1/2 banana

  • 1/2 cup frozen berries

  • 1/4 cup orange juice or 1 peeled and sliced orange

  • Dash of vanilla extract

Directions: Blend all ingredients together in blender. Add water if needed to make thinner. Ice if need to make thicker

Plain yogurt is great to use as a base for dips either alone or mixed with mayonnaise. For any recipe using mayonnaise or sour cream simply substitute half of the yogurt with mayonnaise. This will reduce the amount of calories and fat while adding a good source of protein giving your dips some added nutritional value.

Here is a simple dip great for dipping fruits such as apples and bananas. The yogurt mixed with the peanut butter gives it a creamy texture perfect for dipping that doesn’t get stuck to the roof of your mouth like peanut butter alone.

Peanut Butter Yogurt Dip

Ingredients:

  • 2 tablespoons plain yogurt

  • 1 tablespoon natural peanut butter

Directions: Mix yogurt and peanut butter together until smooth. If took thick add more yogurt to create a creamer texture. Here is a savory recipe that can be used as a dip, dressing or drizzle. This is my absolute favorite thing I make with plain Greek yogurt and can be used in so many dishes from tossed and mixed cold salads, to a dip for raw or cooked vegetables, whole grain crackers or breads. Also works great used as a drizzle or spread over meats, fish or beans.

Sriracha Greek Yogurt Sauce

Ingredients:

  • 8 oz plain Greek yogurt (optional: 4 oz yogurt, 4 oz mayonnaise)

  • Sriracha (You will determine how much)

  • 1 lime

  • Salt

Directions: Squeeze a small amount of sriracha into yogurt, squeeze 1/2 lime, sprinkle in some salt and mix. Taste and determine what needs to be adjusted. If you want a kick of heat, add more sriracha. If you want sour, squeeze in the other half of lime. If you want less bitter, add a bit more salt. Keep tasting and adding until you have the flavor you desire.

Start experimenting with plain yogurt and see what creations you can come up with.

I would love to hear about them when you do!


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