Natural Weight Loss by DAMY Health

Summer Event Natural Weight Loss

What to do with Greek Yogurt

This weekend I did something really fun Friday night. One of my favorite things to do actually. Friday when David came home after school we were shocked to find out the condo building was filled with the smell of propane. I was a little freaked out so we packed up the fur babies and went to get our weekly grocery order. We usually do this on Saturdays but that smell worried me and I took it as a great excuse to get the shopping for the week done. We stopped and got an orange herbal tea before we went.

I swear the SuperStore has me bugged. Every time I suggest that they come out with a blue menu product it follows within a couple months (If you don’t shop at the SuperStore, or know what it is, it is a grocery store and the Blue menu is simply their product line where they produce products that are healthier options and a great price). If any of the SuperStore big wigs see this, honestly contact me! I would love to give some great suggestions and write some reviews for your Blue menu products. That is not even a hint, it’s a statement.
Annnnnyways, look what I found…


And judging by the emptiness of this shelf everyone was as excited as me.

I have wanted this FOREVER!!! I have clients all over the world and the clients that have the hardest time finding greek yogurt are from Canada. Well, no more! PC Blue Menu answered my prayers! Oh, it is also a great price! LOVE!!!

So now you are asking “Why is greek yogurt so great?”

Greek Yogurt Quick Points (based on a 6 oz container of Greek Yogurt):

– contains only 2% of your daily carbohydrates
– 20% of daily values of calcium
– 15 grams of protein (30% of daily values)
– It does not contain any cholesterol or saturated fats
– Plain greek yogurt does not contain any artificial sugars/sweeteners (more info on the hazards of artificial sweeteners click here)

Nutrition Facts about Greek Yogurt

Greek yogurt is better for you than basic yogurt in many ways. It contains much more protein than ordinary yogurt (in some cases up to twice as much). A plain, low-fat yogurt may contain up to 12 grams of protein, but the Greek yogurt provides somewhere around 20 grams of protein from the same amount. Greek yogurt contains low amounts of carbohydrates. A regular brand of yogurt provides somewhere around 16 grams of carbohydrates, while the same amount of Greek yogurt contains only 9 grams of carbohydrates. In some brands of Greek yogurt the amount of carbohydrates is even smaller. Greek yogurt can also be considered as a healthy option for all those who suffer from diabetes with its low sugar content. Children, the elderly, and women also find it to be very beneficial because it contains high amounts of calcium. Greek yogurt contains 50 percent less sodium than the ordinary types of yogurt. It is also an excellent source of probiotics which are very helpful for digestion.

You can use this wonderful food in a sweet or savoury way. Two more reasons why I love it. It is so versatile! If you have tried greek yogurt and haven’t enjoyed it than you haven’t had it in the right way. Promise! Try some of these recipes and you will fall in love.


Use it plain anywhere you would use sour cream. One of my favorites is to add a dollop to my squash soup. Dip your sweet potatoes coins in your greek yogurt for a creamy change. Use to dip grilled meat in. It is a perfect side to your breakfast burrito, get dipping… (think Quesada with some salsa). Did you make my spinach dip yet? If not check out my recipe here. It is awesome. I recently added greek yogurt to may tomato pasta sauce to make it a tomato cream sauce. It rocked!

Here are some Savoury recipes!

Tzatziki – Cucumber Yogurt Dip

Cool and creamy, this tangy cucumber dip flavored with garlic is the perfect complement to grilled meats and vegetables. It’s served on the side with warm whole grain pita bread for dipping and is also used as a condiment for souvlaki.

• 3 tbsp. olive oil
• 1 tbsp. vinegar (I use apple cider)
• 2 cloves garlic, minced finely
• 1/2 tsp. salt
• 1/4 tsp. pepper
• 2 cup greek yogurt
• 2 cucumbers, peeled, seeded and diced
• 1 tsp. chopped fresh dill

Whisk together, chill for 2 hours before you serve.

Curry Mint Yogurt Sauce

This is simple, easy, and great with grilled vegetables, chili, seafood and meats. Try it as a dip with fresh veggies, or add a dollop to your favorite soup. Add as much or as little curry as you choose.

• 2 cups Greek yogurt (see below)
• 5 teaspoons of curry powder
• 1 3/4 tablespoons of fresh mint, chopped
• 1 1/4 tablespoons of honey

Whisk all ingredients together and chill until ready to use.

Eggplant Yogurt Dip

This eggplant dip with tahini and yogurt is a great dip for grilled or raw veggies.

• 2 round eggplants
• 3 tablespoons of Greek extra virgin olive oil
• juice of 1 lemon
• 2 tablespoons of tahini
• 1 cup of strained Greek yogurt
• sea salt
• 1/4 cup fresh flat-leaf parsley, chopped

Pierce the eggplant with a fork and broil for 10-15 minutes until the eggplant turns black and is very soft (Alternatively, char it on the grill, or over an open flame). Set to cool on a rack with paper towels underneath. Peel as soon as they can be handled.
Place one eggplant at a time in a bowl and mash with a fork. Add olive oil and lemon juice and mix well with a wire whisk. Add tahini and whisk until thoroughly blended. Add yogurt and continue to whisk. Add salt to taste.
Place dip in a serving bowl, sprinkle with parsley (if desired) and chill until you serve.


One way I love to use greek yogurt is in a shake for my protein source. It makes your shake or smoothie so thick and yummy! Here are the DAMY 101 smoothie and shake recipes! Try making your favorite of the shake recipes into popsicles! The greek yogurt makes them creamy and wonderful. It’s a great way to get healthy foods into the kids (cough, or husbands)

Do you see the heart? How awesome is that?

Add a cup of the greek yogurt to your favorite on-plan muffin recipe! I have provided a great recipe below. This will give you a protein boost and you will love the way your muffins are moist and fluffy.

You can easily turn plain geek yogurt into your favorite fruit flavor of yogurt simply by adding your favorite fruit and a splash of stevia (or agave) to sweeten! My personal favorite is one apple, one cup of greek yogurt, cinnamon or pumpkin pie spice and stevia. Simple and easy! This way you avoid the artificial sweeteners, extra sugars or sodium.

Here are some more great recipes.

Cranberry Orange Parfait

1 cup nonfat Greek yogurt
1 tsp. orange zest
½ tsp. vanilla extract
1 tsp. ground flaxseeds
1 orange, peeled and sliced
1 Tbsp. dried cranberries
1 Tbsp. unsalted chopped walnuts

Combine yogurt, orange zest,vanilla and flaxseeds in a bowl. Mix thoroughly. Spoon half of yogurt mixture into a tall glass. Layer half the orange slices, ½ Tbsp. cranberries, and ½Tbsp. walnuts. Top with remaining yogurt mixture and finish with remaining
orange slices, ½ Tbsp. cranberries and ½ Tbsp. walnuts. Makes 1 serving.

DAMY Greek Yogurt Parfait

1/4 cup dry oats (or what ever health cereal you have on hand)
1/4 cup strawberries (in the winter I only have mixed frozen berries so that is what I use)
7 walnuts
1 cup 0% greek yogurt
stevia (one small package)

Stir yogurt and stevia together. Layer the berries, oats and walnuts in a decorative fashion. Place your parfait into a martini glass if you want to feel fancy!

Zucchini Nut Muffins

1 1/2 cups whole wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon table salt
1/4 teaspoon baking soda
2 teaspoons ground cinnamon
1/4 teaspoon ground ginger
1 egg, beaten
1/3 cup agave, maple syrup or honey
1/2 cup low-fat plain greek yogurt
3 tablespoons canola or safflower oil
1 cup finely shredded zucchini
1 teaspoon pure vanilla
1/2 cup chopped toasted pecans or walnuts

1) Preheat oven to 400 degrees. Place paper baking cups in 12 regular size (2 1/2-inch) muffin cups. Spray paper baking cups lightly with cooking spray.
2) Place flour, baking powder, salt, baking soda, cinnamon and ginger in a large bowl. Stir to combine; set aside.
3) Place egg, yogurt, oil, zucchini and vanilla in a medium bowl. Mix well. Add to flour mixture, stirring until just combined. Stir in nuts. Divide batter among muffin cups.
4) Bake 18 to 22 minutes or until browned and toothpick inserted in centers comes out clean. Cool in pan 5 minutes. Remove from pan and cool on wire rack. Serve warm or at room temperature.

Makes 12 muffins

Round up!

Savoury uses:
*Dips (spinach, Cucumber dill dip, Curry mint dip, egg plant dip)
*Anywhere you would use sour cream (mexican food…yummy)
*Add a dollop to your favorite soups
*Add to your tomatoes pasta to make it a creamy based sauce.

Sweet Uses:
*DAMY smoothies, shakes and popsicles
*Fruit based yogurt

I hope you enjoy these fun and delicious ways to have greek yogurt. I love getting excited about healthy foods. Allow yourself to try something new and shake it up! Don’t walk away from something because you didn’t enjoy it in a certain way just try something different. It is so fun! Let me know how you enjoy your greek yogurt by commenting on this blog below! I love to hear from you!

Have you tried greek yogurt before?

PS. Let me know which is your favourite out of the 101 DAMY Smoothie and Shakes!

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  • Erica C.

    OMG! Amy, I’m one of those people looking for Greek yogurt EVERYWHERE and then, like you, I saw it at Superstore on sale and totally grabbed it! Thanks a million for all the recipes! I’m gonna love trying them out so much, especially the tzatziki! Yay!!

    • Amy Layne

      I am so excited too! Can’t wait to hear which ones you try first! Enjoy!

  • Beth

    Hey Chickie.. Sobey’s also caries a Canadian Greek Yogurt. “Liberte” it’s from Quebec and you would really like their business morals, they are very environmentally and socially minded.

    • Amy Layne

      Hey! yes, I know the brand. They tend not to carry it in Amherst where so many were looking for it on my program. Also it is more expensive ( everyone was not enjoying that)
      I love PC products! This means what I recommend is now available to all my Nova Scotia clients! So excited!

  • Beth Nuttall

    Thanx for the info Amy. I have been buying greek yogurt at the COSTCO , flavoured, and there is not that much difference in the nutritional value as compared to plain. The price is great there. I was happy to see (on a TV commercial) that our local supermarket is now carrying it as well. I will not go back to traditional yogurt as a staple in my fridge ~ going Greek all the way!

    • Dfawthrop

      I am a Greek convert too. Good in salad dressings….dale

      • Amy Layne

        That is great Dale! Non-fat greek yogurt is the best way to go! You can flavour it sweet or make it savoury like sour cream! I don’t know how I lived without it
        Hope you are having a great week!

    • Amy Layne

      Greek yogurt all the way is right! The reason I choose and prefer the Non-fat plain greek yogurt is all about the protein to carbohydrate ratio. In brands that they add the fruit already there is only half the protein. So when you instead buy the plain you get double the protein per serving, half the carbs and ensure there is no added sugar. I just add my stevia and fruit and am good to go!

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  • Patricia Sharpe

    I just discovered Greek Yogurt and LOVE it, but I also noticed that the bacterial cultures are not ‘Active’.
    I read in Prevention that if the cultures are not active then it simply is not a ‘Good For You’ yogurt. PLEASE somebody prove them wrong? I love the velvety texture & taste of Greek yogurt and would find it very difficult to ever go back to the others.

  • Patricia Sharpe

    I just discovered Greek Yogurt and LOVE it, but I also noticed that the bacterial cultures are not ‘Active’.
    I read in Prevention that if the cultures are not active then it simply is not a ‘Good For You’ yogurt. PLEASE somebody prove them wrong? I love the velvety texture & taste of Greek yogurt and would find it very difficult to ever go back to the others.

  • Tia

    Just made the zucchini nut muffins! So yummy!

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  • Tammy :-)

    I make a gallon of Greek yogurt each week. My kiddos and me just love the stuff and I use it for everything. It is SO EASY to make, trust me if I can do it you can do it. (and I even think it taste better than the store bought) Here is the recipe I use
    1gallon of whole milk
    1container of greek yogurt plain (make sure you get on that has the live active cultures)
    (just the first batch you will need this to get it started, then you will just save the last 1/4-1/2c in your container each time to make a new batch – which is hard to save when you are almost out and the kiddos want to eat it… LOL)
    Heat Milk to 180 degrees
    Take off heat and cool to 110-115
    Add the yogurt AFTER it has cooled to 110-115. Stir it in put on a lid and wrap the pot with 2 towels to hold the heat in and let it sit overnight. The next morning take one of the towels and put in your strainer, pour your yogurt in and let it strain for a couple hours (1-4) depending on how thick you want the greek yogurt ( I sit my strainer over the pot I used so it catchs the whey) just remember the yogurt will get thicker once you refrigerate). You end up with a little over 1/2 gallon and the whey that drained out… it is so worth it and really not as complicated as it sounds. It thickens so much that it come right off the towel.

    Once you try it once or twice you get the hand of it and a routine. I start my milk as soon as I get home from the store and by the time I am done putting everything away it is usually at 180. So I take it off and let it cool while I start dinner and eat and then it is usually ready for the yogurt. Wrap it up and clean up dinner. …Hope you enjoy the recipe :-)

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  • Caroline

    I make my own Greek yogurt twice a week as my husband and I eat a lot of it and use it in our daily smoothies. I’m one of the few people in this country who is trying to GAIN weight so I use yummy whole organic milk. To make it easy and fool proof I use a yogurt maker. It’s more than paid for itself over the few months I have had it. My husband loves maple syrup with his but I like mine plain or in a smoothie or on top of a baked potato.

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