Tag Archives: yogurt

Light and Creamy Potato Salad

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It’s the first week of May already?! I have no idea where the time has gone, but I’m so excited for finally some nice, warm weather. It has been much anticipated, since our winter here in Ontario felt so long and dragged out. So we decided to celebrate this beautiful, sunny day with a BBQ, our first BBQ of the year. I thought what better side dish than potato salad at a BBQ? However, the traditional potato salad that is usually drowned in mayonnaise, is not exactly what I was thinking. A healthier, lighter version is ideal, but that definitely doesn’t mean a lack of taste. This potato salad is actually so delicious and fresh that it makes a great side dish at any BBQ and is much lower in fat and calories. The special ingredient… Greek yogurt! Everyone needs a bit of probiotics in their diet, so yogurt is a very beneficial part of this dressing, not to mention it’s incredibly creamy and makes a perfect base for any potato salad.

Light and Creamy Potato Salad

Ingredients:

  • 1/3 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1 sprig of celery, finely sliced
  • 1 teaspoon chives, finely chopped
  • 1 tablespoon hemp seeds
  • 1/4 teaspoon dried mint (or herb of choice)
  • Pinch of cayenne pepper
  • Freshly ground black pepper and salt to taste

Directions:

In a small bowl combine all ingredients and mix well. Add dressing to potatoes, mix well until evenly coated, and store in the fridge for 30 minutes to chill before serving.

(Makes dressing for only about 2-3 servings)

The ingredients all complement each other well, as the Dijon mustard and cayenne pepper add the right amount of heat, the celery gives the salad some bite, and the mint adds a very subtle freshness. I also love the flavour that fresh lemon juice adds to the yogurt. Enjoy.

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Guilt-Free Chocolate Truffles

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20130427-185107.jpgTraditionally, chocolate truffles are filled with a ganache-type centre, made with heavy cream or butter, but these bite-sized treats are made differently and are pretty much guilt-free. These delicious and creamy truffles are made with melted chocolate and three special ingredients, which include yogurt, almond butter, and hemp seeds. These healthful ingredients help to set these truffles aside from the traditional and more fattening variation. They taste amazing and are the perfect little treat!

Ingredients:

  • 1/2 cup semi-sweet chocolate chips
  • 1/4 cup pain yogurt (preferably Greek)
  • 1 tablespoon almond butter
  • 2 tablespoons hemp seeds
  • 2 – 3 tablespoons unsweetened cocoa powder

Directions:

Melt chocolate chips using a double boiler. Mix in almond butter and hemp seeds. Fold in yogurt until evenly incorporated. Refrigerate mixture for 15 minutes to firm up. Form truffles using 1 teaspoon of the mixture. Roll truffles in cocoa powder and freeze for 15 minutes or until ready to serve.

Powered Spinach Salad with Light Dressing

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salad

There’s nothing like a fresh salad to give our bodies a boost, while providing a break from the fatty, heavy foods that we’re typically used to. This salad is fresh, light and delicious, as it’s perfectly flavoured with a combination of salt and sweetness.

Lately, my meals have been consisting of a lot of heavy foods, which is unlike my usual eating habits. So, to start things off right today, I decided to make a healthy lunch that consists of a spinach salad, made with a creamy dressing. This salad is packed with protein, so it’s surprisingly filling and perfect for a light lunch. Hemp seeds add great power to any salad, as they are filled with protein and amino acids. Just one tablespoon is known to have about 5g of protein, which is higher than the amount in almonds. Get into the habit of sprinkling hemp seeds over every salad for added protein and fatty acids.

Salad Ingredients:
  • Handful of organic spinach leaves
  • 2 strawberries, sliced
  • 1 tablespoon hemp seeds
  • 1.5 tablespoons Macedonian feta cheese, crumbled (can use goat cheese).
  • 2 tablespoons slivered almonds
  • 2 tablespoons walnuts
Dressing:
  • 1 tablespoon plain yogurt
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon white balsamic vinegar
  • 1 teaspoon honey
  • Black pepper
  • Pinch of salt.
Directions:
Combine all dressing ingredients in a small blender. Blend until completely mixed. Pour dressing over salad and enjoy.

Note: This recipe is meant to serve one person. Double or tripple the ingredients to serve more.

Lemon and Garlic Baked Spaghetti

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Lemon, parmesan, and roasted garlic are the three fundamental ingredients that make this pasta dish what it is! The three flavours combined make a fragrant, delicious trio. The taste of roasted garlic is so delicious and really adds a nice roasted flavour to this meal. Instead of using cream or other fattening ingredients to make a sauce, yogurt is definitely a healthier alternative. This pasta dish is a light, tasty and healthy meal that can be enjoyed with a glass of white wine.

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Ingredients:

  • 1 Package of whole-wheat spaghetti (can substitute with whole-grain or gluten-free pasta)
  • 1 lemon, zest and juice.
  • 1 head of garlic
  • 2 tablespoons butter
  • 1 cup plain yogurt
  • 6-8 tablespoons parmesan cheese
  • Handful of fresh parsley
  • Salt and pepper

Directions:

Lightly coat garlic in butter and roast the head of garlic in the oven at 350F for 15-20 minutes. See picture below. In the meantime, cook the pasta accordingly.

Combine lemon juice, zest, yogurt, 5-6 tablespoons parmesan (reserve the rest for later), salt and pepper in a bowl and stir until well mixed. Set aside.

When garlic is done, remove skin and slightly mash garlic. In a large pan, heat butter on medium-low heat and fry garlic for 2 minutes. Add the sauce mixture, and cook for about 7 minutes. Combine spaghetti and sauce. Mix well, until evenly coated. Transfer to an oven-safe, bowl. Sprinkle parmesan cheese on top and bake in the oven until slightly browned, about 10 minutes. Garnish with parsley and serve.

Add extra parmesan and fresh lemon juice to your plate for extra flavour.

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Vegetable Couscous Salad in a Yogurt-Mint Dressing

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Couscous is such a wonderful grain that only takes 5 minutes to cook! I love to eat couscous in salads because it’s filling and pairs greatly with vegetables.

Chop red and yellow peppers, cucumber, celery, fresh basil and mint.

Add veggies and herbs overtop of cooked couscous. I love Macedonian feta cheese, so as you can see I crumbled some on top.

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This salad is so fresh, colourful, and tasty, but most importantly, it’s healthy.

Yogurt-Mint Dressing: 1/2 cup yogurt, 1 tablespoon extra-virgin olive oil, 1/4 teaspoon ground pepper, 1 teaspoon lime juice, 1 tablespoon chopped fresh mint and a pinch of salt. Mix everything together and pour over top of salad.

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