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>> Rebecca Turner, Registered
Dietitian: Yogurt isn't just
for a healthy snack anymore.
You can make your dressings
creamier, your baked goods more
moist and smoothies smoother.
Chef Rob shows us how to use
yogurt to make a healthier
Tartar sauce.
But the cooking possibilities
are endless.
I like to use Greek yogurt.
Why?
Well it's low-fat and it's
packed with twice as much
protein to help strengthen
muscles than regular yogurt.
And it is loaded with calcium
to help build bones of steel.
Cooking with yogurt has never
been easier and it's still your
favorite homemade dishes, only
healthier.
First, you can substitute
high-fat mayonnaise, which
really has those
artery-clogging saturated fats.
One tablespoon of mayonnaise
has about 14 grams of fat in it.
So you are going to do equal
parts: a cup of Greek yogurt
to a cup of low-fat mayonnaise
in your dressings or your dips.
You can lighten up all of these
recipes without really
sacrificing any of the taste.
The next thing, you can really
reduce or replace the
shortening, oil, butter or sour
cream in those baked goods.
Look, you can totally remove a
whole stick of butter just by
replacing it with three-fourths
of a cup of yogurt.
This is going to make a
tremendous impact on the
nutritional quality of any of
your baked goods.
And oil also packs a heavy fat
punch: 14 grams of fat in just
one tablespoon.
Often baked goods require a cup
or more of oil.
You can easily substitute about
three-fourths of a cup of
yogurt for any cup of oil.
And you are going to keep the
moisture, but really impact
your nutritional benefits.
You can thicken sauces much
like heavy cream, but be sure
to add some starch to keep it
from curdling.
This is because yogurt lacks
that heart clogging fat of heavy
cream.
We have shown a lot of numbers
today.
The sure to check out our
Facebook page or our website
for substitution guides to make
tasty dressings, desserts,
creamy soups, moist baked
goods, and tender marinated
meats.
And of course, we will cut the
fat and calories and be sure to
make your recipes fit to eat.