Go Greek with Simple Substitutions

Posted at: 06/04/2013 1:55 PM
Updated at: 06/05/2013 11:27 AM

June is Dairy Month and this week is the second birthday of MyPlate.  How can we celebrate?  By making some simple substitutions to make your plate even better!  Hy-Vee Dietitian, Jen Haugen, will share a variety of simple substitutions using Greek yogurt and a delicious fruit and pasta salad.

Simple Substitutions Save Calories
Instead of this: Try This: Calories Saved:
1 cup sour cream 1 cup yogurt 392
1 cup mayonnaise 1 cup yogurt 1334
1 cup cream cheese 1 cup yogurt 710
1 cup butter ½ cup butter and ¼ cup yogurt 789
1 cup oil ¾ cup yogurt 1852
  • Use plain Greek yogurt instead of sour cream to top tacos, baked potatoes and chili.
  • Try 2 cups of Greek yogurt with a packet of dry ranch dressing for a quick veggie dip. 
  • Switch your milk and butter for yogurt next time you make mashed potatoes. 
  • Experiment with flavors too; replacing the sour cream with lemon yogurt in a cherry coffee cake recipe makes a great combination! 
  • Cool off on hot summer days by serving fruit at meals with yogurt, in the form of a smoothie or parfait. 
  • Serve your salads with yogurt – like today’s recipe.
Fruit and Pasta Toss
Serves 4
All you need
8 ounces whole-wheat spiral pasta, uncooked
1 ½ cups cubed cantaloupe (about half a cantaloupe)
1 ½  cups cubed pineapple (about half a pineapple)
1 ¼ cups sliced strawberries
1 cup halved seedless grapes
1 ½  cups (12 ounces) vanilla Greek yogurt
All you do
Cook pasta according to package instructions, drain and cool in refrigerator for 10 minutes.
While pasta is cooking, prepare fruit and place in large serving bowl.
Once pasta has cooled, add to bowl. 
Gently mix yogurt into pasta mixture. 
Chill for 30 minutes in refrigerator before serving.
Source: Adapted from Midwest Dairy Council 

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.