Nutritious and delicious, yogurt is a versatile food that can be used in a variety of ways for meals and snacks throughout the day. Whether you’re looking for a quick and easy breakfast, a post-workout snack, or a tasty addition to soups, salad dressings, sauces, or desserts, you can enjoy yogurt on all Phases of the South Beach Diet. In addition to adding tangy flavor and a creamy texture to dishes, yogurt is an excellent source of protein, B vitamins, and calcium.
At the Grocery
Store
On the South Beach Diet, your best bet is to choose nonfat or low-fat plain
yogurt on Phase 1 or Phase 2. We especially like nonfat (0%) plain Greek
yogurt, which is thick and creamy because it is strained to reduce the water
content. You can also enjoy artificially sweetened low-fat or nonfat flavored
yogurt on Phase 2. Whatever Phase you’re on, avoid any brand of yogurt that
contains high-fructose corn syrup. If you’re following the South Beach Diet
Gluten Solution Program, read labels carefully for gluten, which is sometimes
added to flavored yogurts.
Enjoying Yogurt
You can enjoy 2 cups of nonfat or low-fat plain yogurt, including plain nonfat
Greek yogurt, daily on Phase 1 and 2-3 cups of it or artificially sweetened low-fat
or nonfat flavored yogurt (6 oz. servings) daily on Phase 2. On both Phase 1
and Phase 2, you can choose between milk and yogurt when it comes to fulfilling
your dairy servings. On Phase 2, consider adding 3/4 cup of nutrient-rich
raspberries, blueberries, or sliced strawberries to your yogurt. Here are some
other healthy and tasty ways to enjoy yogurt:
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In
place of light or reduced-fat sour cream, use plain nonfat Greek yogurt to add creaminess to soups, sauces, and salad dressings.
Greek yogurt also makes a rich addition to baked goods. Remember it is tarter
than sour cream.
-
Prepare
a flavorful cucumber-mint yogurt dip for veggie platters or as an accompaniment for kebabs.
Combine nonfat plain Greek yogurt with chopped cucumber and chopped fresh mint,
ground cumin, ground coriander, black pepper, and a pinch of cayenne.
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Enjoy a
refreshing smoothie.
On Phase 1, combine 1/2 cup unsweetened or low-sugar plain or vanilla soymilk
(4 g or less fat per 8-ounce serving), 1/2 cup nonfat plain yogurt, 3 ounces
firm silken tofu, and 1/4 cup dry-roasted almonds in a blender and blend until
frothy. Add a little agave nectar to sweeten, if desired. Instead of the soymilk,
try unsweetened almond milk, if you like. On Phase 2, blend soymilk and yogurt
with fresh or frozen fruit, such as blueberries, blackberries, strawberries,
peaches, or bananas. Add an extract of your choice and a little agave nectar,
if desired.
- Whip up a delicious vanilla frozen yogurt. In a blender, combine nonfat plain Greek yogurt with ice cubes, a little agave nectar, and pure vanilla extract to taste.
