Food of the week: Greek Yogurt


Greek Yogurt

  • Fat-Free yogurt contains almost every single nutrient needed by humans, including Protein, Vitamin b12, Calcium, Phosphorus, and Riboflavin.
  • A single cup of plain non-fat yogurt contains only 120 calories, 9 carbs, and 23g of protein!
  • Yogurt with live cultures, contain probiotics, which are live bacteria that have beneficial health benefits when consumed.
  • The probiotics in yogurt enhance the immune system, lower cholesterol, help with vitamin synthesis, aid in digestive wellbeing, protect against diarrhea and constipation, and improve lactose digestibility
  • Fun Fact: Americans consume more than 300,000 tons of Greek yogurt per year!
  • Fun Fact: “Yogurt,” unlike many English words, does not have a Greek origin. It’s actually Turkish.


Creamy Low Fat Tuna Salad
Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.

Servings: 5

Here’s what you need…

  • 2 (5oz) cans wild albacore tuna, packed in water
  • 1 cup fat-free Greek yogurt
  • 2 Tablespoons champagne mustard
  • 1 teaspoon dried dill weed, plus more for garnish
  • dash of freshly ground pepper
  • 1 green apple, shredded
  • 2 cups green cabbage, shredded
  • 4 cups organic mixed greens
  1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
  2. Add the shredded apple and cabbage. Mix well.
  3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

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