“Kitchen Confidence 101”

                                            (Remember you can listen to the show anytime
                                                                by using the link below)

By Sandra Reames
Carefree Catering
 Branson, MO
417-335-5556
carefreecatering@suddenlink.net

Greek Yogurt!

Sounds exotic doesn't it?

Greek yogurt has just recently appeared on the on the cooking scene.  It is a much richer, thicker, taster yogurt than our normal non-fat yogurt.

Below I have given you some of the counts that are comparing, sour cream, regular non-fat yogurt, Yoplait Greek with fruit yogurt and plain nonfat Greek Yogurt.  You will be able to see the difference in food quality between the four.

Measurements are for a 1/2c. Of each product.

Greek Yogurt                                     Sour Cream

Calories   65                                 Calories 240

total Fat   0                              20 grams  fat

Cholesterol 0                             Cholesterol  80 mg

Sodium    42mg                         Sodium   220mg

Total Carbohydrate 4.5g              Carb       8mg

Protein     12mg                         Protein   4mg

Greek Yogurt                            Non-fat Plain Yogurt w/o sugar

Calories    65                               Calories  70

total Fat   0                              0 grams  fat

Cholesterol 0                             Cholesterol   2 mg

Sodium    42mg                         Sodium     90mg

Total Carbohydrate 4.5g              Carb       11mg

Protein     12mg                         Protein   5mg

Greek Yogurt                     Yoplait Greek with Peaches

Calories    65                               Calories  213

total Fat   0                              0 grams  fat

Cholesterol 0                             Cholesterol  13 mg

Sodium    42mg                         Sodium    120 mg

Total Carbohydrate 4 g               Carb       35 mg

Protein     12mg                         Protein   12 mg

(Each one of these comparison was adjusted until each one totaled 8 oz. Servings.)

As you see The Pain Greek Yogurt with no sugar made everyone else look like junk food.  The point here is that making you own fruit yogurt you can safe so many calories, money and get a high quality breakfast or dessert yogurt.

But Greek Yogurt can be use in so many ways other than our standard fruit combinations.   Another way that you can flavor your yogurt sweet is with jams and preserves or fresh fruits.

Fresh berries are good, but how many of you have a special jam or jelly that is your favorite, why not use that?

If you added 1 Tablespoon of Strawberry jam (commercial grade) would only add approx 40 calories, yes I said strawberry jam, I used Smuckers Simply fruit.

Forty calories over an increase 148 that is a great saving.

The other thing that I really like about making your own is the saving on sodium, that is becoming more and more important as we age.

The best that you can do when you make your own if you want yogurt, sweeter than what 1 T. of jam can make it add some Stevia or any other sweetener other than white sugar, that includes honey.

A great idea for  chicken salad use  Greek yogurt instead of fat laden mayonnaise or sour cream.  Fat calories are empty calories sometimes the fat adds flavor but mostly it just adds weight to you!

Are Salad dressings becoming boring? Try making a cucumber dressing with yogurt.

A mixture of yogurt and olive oil would make a good sandwich spread instead of mayo.  It is difficult to get unheated olive oil into your diet so this is one way.

The obvious is to substitute Greek yogurt for any way that you use sour cream, in dips, sauces, etc.

Another idea is to use yogurt instead of buttermilk in baking and batter for frying.

I know that you can add more and more ideas to the use of Greek yogurt, when  you do please share it with us.  We learn the best from each other.  Remember those recipes where you need to strain the water from regular yogurt over night, Greek yogurt is like you have already strained the water out.

Have a good time creating some new ideas and listen to Scott and I each Tuesday AM on KOMC 1220 am. Live.

You can listen to Sandra and Scott Mc Caulley on the radio every Tuesday Morning on KOMC AM 1220 at 10:06.  We hope that you will listen and learn or have a good laugh, if you have information or experiences to share, just email them to Sandra and we will discuss them on the air.  If you need special help, just email those to Sandra and she can get back with you.

Any comments or information can be e-mailed to Sandra at carefreecatering@suddenlink.net or sandrareames@suddenlink.net

Sandra is the owner of Carefree Catering; she is a professional caterer in the Branson Area Her phone number is 417-335-5655.  She and Hometown Radio have teamed up to present to you the show

 “Kitchen Confidence 101” in The Ask the Expert Series on KOMC AM.  The articles and show are to help you find confidence in the kitchen where you can provided good tasting and  "better for you" meals to your family and friends even if you are an accomplished cook or a beginner, we all share those moments when we need help!  

To listen to the show on line go to

www.HometownDailyNews.com

Then Click on Kitchen Confidence 101