Greek yogurt is wildly popular because of its thick creaminess, rich flavor, high protein and delicious versatility in the kitchen. We’re certainly hooked!

One of our favorite celebrity chefs, Bobby Flay, loves Greek yogurt so much, he dives his spoon into it daily and even uses it in his critically-acclaimed restaurants. The award-winning cookbook author and television personality has taken a particular liking to FAGE Total Greek Yogurt and wants to spread the word on how this dairy superfood can be used as an integral ingredient in everyday meals.

Why eat Greek yogurt?

Thicker than traditional yogurt, Greek yogurt is not only richer and creamier, it is also loaded with more health benefits. High in calcium, protein and probiotics, Greek yogurt is a no-brainer as a good-for-you food. If you’re watching your weight but regularly wrestle with a sweet tooth, simply swirl yogurt with honey or fresh ripe fruit to treat yourself to a diet-friendly dessert. Flay reaches for Greek yogurt because of its nutritious qualities and because it just tastes good.

“The primary reason I like Greek yogurt is because it’s healthy,” says Flay, who has slowly lost 15 pounds over the last few years and attributes his weight loss success to healthier choices. “Also, it just tastes really good — and I don’t eat anything I don’t like.”

Health benefits of Greek yogurt >>

In addition to being a healthy great-tasting food, Greek yogurt can be incorporated into both sweet and savory recipes. Flay uses Greek yogurt in a wide range of dishes, including breakfast, entrees, desserts and more. “I was eating it for breakfast but found that it worked well in other dishes and eventually I took it into my restaurants because it has a nice tang and adds complexity to recipes,” he adds.

Flay’s ways to use Greek yogurt in everyday recipes

1

Start with easy recipes

Instead of trying to incorporate Greek yogurt into every single meal, Flay suggests starting with easier recipes. “The best way to bring it into your cooking is by starting with easy things, like a sauce,” he explains. “For example, I make a great yogurt sauce by adding pomegranate molasses, fresh mint and honey to Greek yogurt, swirling it to create a marbled effect and then adding some toasted almonds for crunch.” Flay partners this sauce with his Spice Rubbed Lamb Tenderloin recipe but recommends pairing it with chicken, pork and fish, too.

2

Make smoothies

Flay is a fan of yogurt smoothies, which fall under the easy recipe category. “I am a huge fan of smoothies, especially ones with fruit. One of my favorite smoothie combinations is bananas, berries, yogurt and ice,” says Flay. He and his wife, the stunningly gorgeous actress Stephanie March, drink smoothies as a post-workout drink. “We work out a lot then grab a yogurt smoothie or yogurt and fresh fruit because eating yogurt just feels good after a hard workout.”

3

Fruit and yogurt is
always a winner

Flay admits to eating Greek yogurt at least six days a week. He especially likes it with artisan honey and fruit. Combining calcium- and protein-rich dairy with high-antioxidant fruit gives you a quick and easy power breakfast as well as a fast healthy afternoon snack.

4

Add it to hummus

Traditionally made with chickpeas, garlic, tahini, and olive oil, hummus is inherently healthy. Flay adds Greek yogurt to make it even more nutrient-dense and delicious. “In my hummus recipe, half of the chickpeas are crushed, not pureed, which gives the dish a contrast of textures. I also add yogurt for richness and tang.”

5

Swirl yogurt into soup

Greek yogurt can add creaminess to soups without the calories and fat of heavy cream. Since yogurt can separate under high heat, take your pot off the stove then stir it in, says Flay.

6

Make healthy swaps

Though Flay sees yogurt as a first-rate ingredient (not just a diet-friendly substitute), the celebrity chef says you can certainly use Greek yogurt in place of heavier dairy-based ingredients. “You can use Greek yogurt in cakes to add moistness, try it in place of sour cream, or use it to make frozen yogurt. Flay does caution that swapping yogurt into baked goods can change texture and taste. “I recommend finding recipes that actually feature yogurt as the ingredient, such as my orange cornmeal cake.”

More dairy-rich recipes and tips

Why yogurt is good for kids
How to make great yogurt parfaits
Lemon herb chicken with yogurt dill sauce

Greek yogurt isn’t just for breakfast anymore. Celebrity Chef Bobby Flay is on a mission to show home cooks that this healthy yet rich and creamy dairy product can be a key ingredient in any meal of the day. Flay has partnered up with Fage Total Greek Yogurt — because it tastes good and is only made with natural ingredients — and shows us how Greek yogurt can be incorporated into appetizers, entrees and desserts with a few of his favorite healthy recipes.

Crushed spicy hummus with spiced baked pita chips

You can’t fool kids — if they don’t like the way something tastes, they aren’t going to eat it. Help your kids associate healthy with delicious by serving them Flay’s hummus and pita chips.

Serves 2

Spiced pita chips:
•3 whole wheat pita, each pita cut into 8 triangles
•1/4 cup Fage Total 2% or 0%
•1 teaspoon ground cumin
•1 teaspoon kosher salt
•1/4 teaspoon freshly ground black pepper

Hummus:
•2 (15 ounce) cans chickpeas, drained, rinsed well and drained again
•4 cloves garlic, coarsely chopped
•1 serrano chile, finely diced
•Salt and freshly ground black pepper
•Zest and juice of 1 lemon
•1/2 cup Fage Total, 2% or 0%
•2 teaspoons toasted sesame oil
•1/4 cup extra virgin olive oil
•Few dashes Tabasco sauce
•1/4 cup chopped fresh flat-leaf parsley

Directions:
1.To make the pita chips, preheat the oven to 350 degrees F.
2.Brush the top of pita chips with yogurt. Combine the cumin, salt and pepper in a small bowl and sprinkle the salt mixture over the yogurt.
3.Arrange the pita wedges on a large baking sheet, yogurt side up, and bake until the tops are lightly golden brown and the chips are crisp, about 10 minutes.
4.Transfer to a wire rack and let cool.
5.To make the hummus, combine half of the chickpeas, garlic, chile, lemon zest and juice, yogurt, sesame oil, olive oil and Tabasco in a food processor and process until smooth. Scrape the mixture into a bowl.
6.Add the remaining chickpeas to a separate bowl and coarsely crush with a fork or potato masher.
7.Fold the crushed chickpeas and the parsley into the smooth chickpea mixture and season with salt and pepper to taste.
8.Garnish with more chopped parsley. Serve with the pita chips.

Creamy pumpkin soup with cinnamon crema and roasted pumpkin seeds

Cinnamon crema made with Greek yogurt and roasted pumpkin seeds elevates an ordinary pumpkin soup to an attention-getting starter for a fall meal.

Serves 6 to 8

Cinnamon crema:
•1/2 cup FAGE Total 0%
•1 teaspoon ground cinnamon
•1/2 teaspoon honey
•Water
•Salt and freshly ground black pepper

Pumpkin soup:
•3 cups pumpkin puree (not flavored pie filling)
•3 cups homemade vegetable or chicken stock or low-sodium canned vegetable or chicken broth
•1 teaspoon ground Mexican cinnamon
•1 teaspoon ground ginger
•1/2 teaspoon allspice
•1/4 teaspoon freshly grated nutmeg
•2 tablespoons honey
•1-2 tablespoons chipotle puree (depending on how spicy you like it)
•3/4 cup FAGE Total 2%
•Kosher salt and freshly ground pepper
•1/2 cup toasted pumpkin seeds, for garnish
•Cilantro leaves, for garnish

Directions:
1.To make the crema, whisk together the yogurt, cinnamon, honey and splash of water and season with salt and pepper to taste. Cover and refrigerate for at least 30 minutes and up to four hours to allow the flavors to meld.
2.To make the soup, combine the pumpkin puree and two cups of the stock in a medium saucepan and bring to a boil over high heat.
3.Add the spices, honey and chipotle puree, then reduce the heat to medium-low for 20 minutes, stirring occasionally. Whisk in a little more stock if needed to thin out.
4.Remove the soup from the heat and let sit two minutes. Whisk in the yogurt (off the heat) and season with salt and pepper.
5.Ladle the soup into bowls and drizzle each with some of the cinnamon crema. Garnish with pumpkin seeds and cilantro leaves.

Spice rubbed lamb tenderloin with pomegranate mint yogurt sauce and toasted almonds

If you’re looking for an elegant holiday entree or an impressive dinner party dish, try Flay’s lamb tenderloin with a pomegranate mint yogurt sauce. Flay says, “This sauce is easy and especially good with lamb, but can also go with chicken, pork or fish.”

Serves 4 to 6

Pomegranate mint yogurt sauce:
•3/4 cup FAGE Total 0%
•2 tablespoons pomegranate molasses
•1 tablespoon finely chopped fresh mint leaves
•1 teaspoon honey
•Kosher salt and freshly ground black pepper
•Water

Lamb tenderloin:
•2 tablespoons Spanish paprika
•1-1/2 teaspoons ground cumin
•1-1/2 teaspoons ground mustard
•1 teaspoon ground fennel
•1/2 teaspoon coarsely ground black pepper
•1/2 teaspoon kosher salt
•1/4 cup FAGE Total 0%
•2 tablespoons, plus 1 teaspoon Dijon mustard
•Kosher salt and freshly ground black pepper
•1-1/4 pounds lamb tenderloin
•3 tablespoons canola oil, divided
•1 teaspoon pomegranate molasses
•2 tablespoons red wine vinegar
•4 ounces mixed Mesclun greens
•1/4 cup fresh pomegranate seeds, for garnish
•1/4 cup chopped toasted almonds, for garnish
•1 tablespoon finely chopped fresh mint

Directions:
1.To make the sauce, whisk together yogurt, pomegranate molasses, mint and honey in a small bowl and season with salt and pepper to taste.
2.Add a few tablespoons of cold water to thin slightly to sauce consistency.
3.Cover and let sit in the refrigerator for at least 30 minutes and up to four hours to allow the flavors to meld. Remove from the refrigerator 15 minutes before serving.
4.To make the lamb, stir together the spices in a small bowl and set aside.
5.Whisk together yogurt and mustard in a small bowl and season with salt and pepper. Brush each tenderloin with some of the yogurt mixture and season each loin liberally with the spice rub. (Remove some of the yogurt to brush meat so you don’t brush raw meat then stick the brush into the yogurt that is going to be served with the lamb at the table.)
6.Heat two tablespoons of the oil in a large nonstick saute pan over high heat until it begins to shimmer.
7.Cook the lamb until golden brown and a crust has formed on both sides and cooked to medium-rare doneness, about one and one-half minutes to two minutes per side. Remove from the pan, transfer to a cutting board and let rest five minutes before slicing.
8.While the lamb is resting, whisk together the remaining one teaspoon mustard, one teaspoon pomegranate molasses, red wine vinegar and remaining one tablespoon of canola oil in a small bowl and season with salt and pepper.
9.Place the mixed greens in a bowl, add the dressing and toss to lightly coat.
10.Arrange the greens on a platter, top with sliced lamb, drizzle the lamb with the pomegranate sauce and garnish with pomegranate seeds, almonds and more mint. Serve with remaining yogurt sauce on the side.

Orange cornmeal cake with orange custard sauce and orange-blueberry salad

Flay incorporates Greek yogurt into his baking recipes, such as this scrumptious attention-getting cornmeal cake served with a zest custard sauce and fresh colorful fruit salad.

Yields 1 (9-inch) cake

Orange custard sauce:
•1/2 cup whole milk
•Finely grated zest of 1 orange
•2 egg yolks
•3 tablespoons granulated sugar
•1/2 teaspoon pure vanilla extract
•1/4 cup Fage Total 2%

Fruit salad:
•1 pint blueberries, picked over and rinsed
•2 oranges, peeled and segmented
•Juice from the segmented oranges
•Clover honey, to taste depending on sweetness of berries
•1 tablespoon finely chopped fresh mint or basil

Orange cornmeal cake:
•12 tablespoons unsalted butter, softened
•1 cup granulated sugar, divided
•3 tablespoons packed light brown sugar
•1/4 cup canola oil
•4 eggs
•Finely grated zest of 1 orange
•3/4 cup freshly squeezed orange juice (from about 3 large oranges), divided
•1 teaspoon pure vanilla extract
•1 cup Fage Total 2%
•2-1/2 cups all-purpose flour
•3 tablespoons polenta or coarse yellow cornmeal
•1 teaspoon baking soda
•1 teaspoon baking powder
•1/4 teaspoon fine sea salt
•Confectioners’ sugar, for garnish
•Mint sprigs, for garnish (optional)

Directions:
1.To make the custard, prepare an ice bath by filling a large bowl with ice and water. Set aside.
2.Combine the milk and orange zest in a small saucepan and bring to a simmer over medium heat.
3.Whisk together the yolks and sugar in a medium bowl until pale. Slowly temper in the warm milk, whisking constantly, then return the mixture to the saucepan and cook over medium heat, stirring with a wooden spoon constantly, until the mixture thickens and coats the back of the spoon. Remove from the heat and stir in the vanilla extract.
4.Pour the custard into a clean medium bowl, set the bowl in the ice bath and stir until cold, about two minutes. Remove from the ice bath and whisk in the yogurt. Strain mixture into a clean bowl, cover and refrigerate for at least 30 minutes and up to one day before serving.
5.To make the salad, combine the blueberries, oranges, juice and honey to taste, in a bowl and let sit for at least 30 minutes in the refrigerator before serving. Stir in the mint or basil just before serving.
6.To make the cake, preheat the oven to 350 degrees F. Spray a 9 x 2-inch cake pan with nonstick spray and set aside.
7.Put the butter, three-quarters cup of granulated sugar, brown sugar and canola oil in the bowl of a stand mixer fitted with the paddle attachment and mix until smooth and fluffy, about two minutes.
8.Add the eggs, one at a time, mixing each until incorporated. Scrape down the sides and bottom of bowl with a rubber spatula and beat 10 seconds longer.
9.Add the zest, one-quarter cup of the orange juice, vanilla and yogurt and mix until just combined.
10.Whisk together the flour, cornmeal, baking soda, baking powder and salt in a medium bowl until combined. Add the flour mixture to the egg mixture and mix on low speed until just smooth. Scrape the mixture evenly into the prepared pan and bake until lightly golden brown on top and a toothpick inserted into the center comes up with a few moist crumbs attached, about 45 to 55 minutes.
11.While the cake is baking, combine the remaining one-half cup orange juice and one-quarter cup granulated sugar in a small saucepan and bring to a boil over high heat. Cook until sugar has melted and mixture has thickened slightly, about five minutes. Remove from heat and cover to keep warm.
12.Remove the cake from the oven to a baking rack. Immediately brush the top with the orange syrup and let sit in the pan for 10 minutes. Remove from the pan and let cool completely on the baking rack, about one hour. Dust with confectioners’ sugar just before serving.
13.To serve, spoon some of the custard sauce onto each dessert plate, top with a slice of the cake and spoon some of the salad around. Garnish with fresh mint springs, if desired.

Check out more ways Bobby Flay uses Greek yogurt in his everyday recipes >>

by Leslie Kelly on September 29, 2012

Food Network superstar Bobby Flay is all over the place. He’s throwing down, he’s Iron Cheffing. He’s master of the grill and leads an annual fundraising foot race at the Aspen Food & Wine Classic.

Even if you’re not a fan, you’ve got to admit that the guy’s got some chops. Oh, yeah, forgot to mention that he’s also author of a bunch of cookbooks, too. And he’s the pitchman for a bunch of products including FAGE Total Greek Yogurt.

That company is dishing up the opportunity to meet with chef Flay in New York City. All home cooks need to do is submit their favorite recipe using FAGE Total by October 8 for a chance to have it cooked and served by Bobby at the FAGE Total Plain Kitchen grand opening event. Three winners will be named.

When I first heard about this competition, I began racking my noggin trying to think of a clever preparation because, heck, I wouldn’t mind a trip to the Big Apple. But besides tzatiki, I couldn’t think of a single dish I make that showcases the velvety tang of yogurt. Sure hope they post the winning recipes so I can stretch and expand my yogurt repertoirie. Chef Bobby shows how-to make good use of yogurt in a series of cooking videos.

In the meantime, I’m going to continue to eat my plain Greek-style yogurt the same way I had it many years ago on Crete, drizzled in honey. So simple and so perfect.

– Leslie Kelly

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On Iron Chef, Bobby Flay has slayed the competition using ingredients as varied as buffalo, bananas and blue foot chicken. Clearly, this is one man who knows his way around the kitchen (or grill!). So what’s this Food Network star’s dream secret ingredient? “Greek yogurt. It’s good for so much more than just eating straight topped with honey and berries,” Flay says.

In fact, the tangy dairy item has made an appearance in several of his Iron Chef battles, including a grilled lamb dish with pomegranate and mint yogurt sauce that “takes 60 seconds to make.” [Editor's note: Can we be on the tasting panel?]

Flay loves the versatility of Greek yogurt, using it as a meat marinade, substitute for heavy cream or creme fraiche as a soup-topper, and in dessert, of course. “Frozen yogurt is nothing new, so why not frozen Greek yogurt?” he suggests. “Think of it as a vanilla base and add berries, cinnamon or ricotta cheese.”

Flay, who dreams of taking on Gordon Ramsay in Kitchen Stadium one day, has teamed up with Fage Total to host a recipe contest. They want to see your most innovative, flavorful Greek yogurt ideas. The winner will see her recipe featured on the menu at a special Plain Kitchen event (not to mention a trip to New York City to meet the chef himself)!

To get things rolling, Flay shared one of his favorite snack recipes that includes Greek yogurt: hummus with pita chips. Click below for the recipe, and find more at fageusa.com/plainkitchen.

Crushed Spicy Hummus with FAGE Total Spiced Baked Pita Chips

Greek yogurt adds even more protein to this jazzed up hummus. (Photo courtesy of Fage)

Serves 2

Spiced Pita Chips
3 whole-wheat pita, each pita cut into eight triangles
¼ cup Fage Total 2% or 0%
1 teaspoon ground cumin
1 teaspoon Kosher salt
¼ teaspoon freshly ground black pepper
1.Preheat the oven to 350°.
2.Brush the top of pita chip with yogurt.
3.Combine the cumin, salt and pepper in a small bowl and divide the salt mixture over the yogurt.
4.Arrange the pita on a large baking sheet, yogurt side up and bake until the tops are lightly golden brown and the chips are crisp, about 10 minutes. Remove to a baking rack and let cool.

Hummus
2 15-ounce cans chickpeas, drained, rinsed well, and drained again
4 cloves garlic, coarsely chopped
1 serrano chile, finely diced
Salt and freshly ground black pepper
Juice and zest of 1 lemon
½ cup Fage Total, 2% or 0%
2 teaspoons toasted sesame oil
¼ cup extra virgin olive oil
Few dashes Tabasco sauce
¼ cup chopped fresh flat leaf parsley
1.Combine 1/2 of the chickpeas, garlic, Serrano, lemon juice and zest, yogurt, sesame oil, olive oil and Tabasco in a food processor and process until smooth. Scrape the mixture into a bowl.
2.Add the remaining chickpeas to a separate bowl and coarsely crush with a fork or potato masher.
3.Fold the crushed mixture and the parsley into the smooth mixture and season with salt and pepper to taste. Garnish with more chopped parsley. Serve with the pita chips.

Categories: Healthy Eating, Nutrition, The Fit Stop | Tags: Bobby Flay, bobby flay fage yogurt recipe contest, cooking tips, Food Network, greek yogurt, Iron Chef
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By Lisa Drayer, R.D.

Easy AffogatoEasy Affogato
1/2 Tbsp Kahlua coffee liqueur
2 Tbsp hot espresso
1/2 cup vanilla frozen yogurt

Scoop frozen yogurt into a serving dish. Stir liqueur into espresso, then pour over frozen yogurt. Serve immediately.

Makes 1 serving.

Per serving: 131 cal, 1 g fat (0.9 g sat), 64 mg sodium, 22 g carbs, 0 g fiber, 4 g protein

Blueberry-Almond TurtlesBlueberry-Almond Turtles
7 Tbsp (2.5 oz) 60% cocoa bittersweet chocolate chips (such as Ghirardelli)
1/4 cup dried wild blueberries (sold in produce section)
1/4 cup sliced almonds

Microwave chocolate in a glass bowl for 60 to 75 seconds or until melted. Stir in blueberries and nuts, then drop 5 rounded tablespoons onto parchment paper. Cool in refrigerator for 2 to 4 minutes or until firm.

Makes 5 turtles.

Per turtle: 104 cal, 8 g fat (3.5 g sat), 0 mg sodium, 9 g carbs, 1 g fiber, 2 g protein

Moroccan Pomegranate Mint YogurtMoroccan Pomegranate Mint Yogurt
1/2 cup nonfat Greek yogurt (such as Fage)
1/3 cup pomegranate arils (the pulpy seeds)
2 tsp thinly sliced fresh mint (about 5 leaves)

Fold mint into yogurt. Layer yogurt mixture and pomegranate arils in a clear dessert dish.

Makes 1 serving.

Per serving: 145 cal, 0 g fat (0 g sat), 69 mg sodium, 19 g carbs, 4 g fiber, 16 g protein

Honey-Lime Fruit CupHoney-Lime Fruit Cup
1 cup fresh fruit (such as pineapple, kiwi, and assorted berries
1/2 Tbsp honey
1 small lime

Place fruit in a medium serving bowl. Zest and juice the lime. In a small bowl, whisk 1/2 teaspoon lime zest and 1/2 tablespoon lime juice into honey until well blended; drizzle over fruit salad and toss gently to mix.

Makes 1 serving.

Per serving: 109 cal, 1 g fat (0 g sat), 3 mg sodium, 28 g carbs, 3 g fiber, 2 g protein

By Giada de Laurentiis

Ricotta with Vanilla-Sugar Croutons And Berry SyrupRicotta with Vanilla-Sugar Croutons And Berry Syrup

Croutons
1/4 ciabatta loaf (4 oz), cut into 1-inch cubes (4 cups)
3 Tbsp unsalted butter, melted
1 1/2 Tbsp vanilla sugar

Vanilla Sugar
Pour 2 cups sugar into the bowl of a food processor. Using a paring knife, slice a vanilla bean in half lengthwise and scrape out the seeds. Add vanilla seeds to sugar. Pulse 10 to 15 times, until vanilla and sugar are combined. Put the empty vanilla pod in a glass mason jar. Add vanilla sugar to the jar and seal. Sugar will keep fore at least three months. Shake the jar before using the sugar. Makes 2 cups.

Berry Syrup
1/2 cup fresh orange juice (from 1 medium orange)
1/4 cup fresh lemon juice (from 1 or 2 lemons)
1/2 cup sugar
1 cup blueberries
8 strawberries, hulled and quartered

Ricotta
1 1/2 cups ricotta cheese
3 tsp grated orange zest (from 1 medium orange)
1 tsp grated lemon zest (from 1 lemon)
1 Tbsp vanilla sugar Fresh mint sprigs or leaves, for garnish

1. For croutons: Preheat oven to 400°F. In a medium bowl, toss together bread cubes and melted butter. Add vanilla sugar and toss to coat. Arrange bread cubes in a single layer on a parchment-lined rimmed baking sheet and bake until golden brown, 8 to 10 minutes. Cool completely.

2. For berry syrup: In a small stainless-steel saucepan, bring orange juice, lemon juice, and sugar to a simmer over medium-low heat. Stir until sugar has dissolved, 2 to 3 minutes. Add blueberries and strawberries; simmer until the fruit softens, 6 to 8 minutes. Cool syrup to room temperature.

3. For ricotta: Combine ricotta, orange zest, lemon zest, and vanilla sugar in a medium bowl. Mix well.

4. To serve: Divide ricotta mixture among four decorative dessert bowls. Spoon berry syrup over ricotta and top with croutons. Garnish with mint sprigs or leaves.

Makes 4 servings

Shaved Melon Salad with Mint SugarShaved Melon Salad with Mint Sugar
This salad looks like tricolor pappardelle pasta, with vibrant ribbons of pink, green, and orange melon. If you don’t want to bother making the melon shavings, just use a melon baller or cut the fruit into cubes-the salad will still be beautiful.

1/2 small seedless watermelon (about 1 lb)
1/2 honeydew melon, seeds removed (about 1 lb)
1/2 cantaloupe melon, seeds removed (about 1 lb)
1/2 cup packed fresh mint leaves, finely chopped, plus mint sprigs, for garnish
1/2 cup turbinado or other coarse sugar

1. Cut each melon lengthwise into inch-wide slices. Hold melon slices at the peel end and use a sharp vegetable peeler to shave long ribbons of melon flesh into a large serving bowl.

2. In a small bowl, combine mint leaves and sugar. Add mint sugar to the shaved melon and gently toss.

3. Arrange melon salad on individual salad plates. Garnish with fresh mint sprigs and serve.

Makes 4 to 6 servings

Smoothies can be extremely nutritious, depending on what you put in them of course! Smoothies loaded with sugar and fruit aren’t necessarily healthy and they’re loaded with carbs.

Our strawberry flax smoothie is made with plain Greek yogurt, a super source of complete proteins. We’ve added a healthy dose of one tablespoon of fresh ground organic flax meal and we sweeten our smoothie with stevia, a low calorie natural substitute for sugar.

Prep Time: 5 minutes
Total Time: 5 minutesYield: One 12-ounce serving
Ingredients:
•1/2 cup plain fat-free Greek yogurt (I used Fage brand)
•1/2 cup frozen strawberries
•1 tablespoon freshly ground golden flax seeds
•1 teaspoon vanilla extract (optional)
•Stevia to taste (I use pure Stevia extract powder which contains zero fillers. 1/8 teaspoon is the amount of stevia used in this recipe but add a little at a time to determine the amount that is best for you)
•1/2 cup cold spring water
Preparation:
Place Greek yogurt, frozen berries, flax, vanilla, stevia and water in blender pitcher. Pulse until smooth and creamy. If the mixture is too thick add more water, one tablespoon at a time.

Reminder: Always make sure your work surfaces, utensils, pans and tools are free of gluten. Always read product labels. Manufacturers can change product formulations without notice. When in doubt, do not buy or use a product before contacting the manufacturer for verification that the product is free of gluten.

Nutritional Analysis – One 12-ounce serving:

•120 calories
•2.3 grams fat
•13 grams carbohydrates13 grams protein
•43 mg sodium
•3.5 grams fiber

Smart Summer Snacking — RDs Offer Healthful Alternatives Clients Will Enjoy
By Juliann Schaeffer
Today’s Dietitian
Vol. 14 No. 6 P. 32

When it comes to summertime snacking, many clients think of frosty milk shakes, gelati made with frozen custard, and double-scoop ice cream cones topped with whipped cream, M&Ms, or sprinkles to help cool them off in the heat of the day. After all, this is the stuff summer is made of.

But it’s these types of summertime treats that can derail a healthful eating plan clients may have fought so hard to stick with all winter long. The good news is that RDs don’t have to stand on the summer season’s sidelines, watching helplessly as clients waffle over whether to order that strawberry ice cream waffle cone. According to Erika Kaufman, RD, LD, a dietitian at the Houstonian Hotel, Club & Spa in Houston, nutrition professionals can help clients maintain a healthful weight and lifestyle during the summer months, and smart snacking strategies are key to achieving that goal.

“Adopting healthful snacking habits sets the right foundation for a healthful lifestyle,” she says. “With soaring obesity rates and the growing number of those developing diabetes, it’s extremely important to be a role model and help those around you develop correct eating habits. According to the CDC, nearly 26 million Americans have diabetes, 215,000 are under the age of 20, and 79 million Americans have prediabetes. We can change this statistic by eating healthier and maintaining an appropriate weight for our stature—and snacking plays a significant role in accomplishing this.”

So don’t let the dog days of summer become the downfall of clients’ healthful eating habits. By providing specific snacking tips, you can help ensure clients and their families make better food choices and end the season on a much healthier note.

Snacking Strategies for the Summer Months
While every client’s picture of summer looks slightly different, RDs interviewed by Today’s Dietitian say the challenges they believe hurt clients’ attempts to stay healthy the most relate to scheduling, vacation, money, and convenience concerns.

“Summer camp, vacations, and all those barbeques and the abundance of high-sugar, high-fat foods and beverages associated with these situations add to the challenge of healthful eating over the summer,” says Marie Roth, RD, a natural foods chef, author, and instructor for Blythedale Children’s Hospital & Kohl’s Eat Well, Be Well nutrition program.

No matter how your clients plan to spend the summer months, the following strategies can help them become more mindful about the snacks they eat:

• Teach ’em snacking basics. Because many clients are unaware of nutrition fundamentals, give them general guidelines so they have a better idea of what a healthful snack looks like.

“My guidelines for a healthful snack are that it ranges between 100 and 200 kcals and is a combination of carbohydrates like fruits, veggies, or whole grains [for quick energy], and either protein or healthful fats [for staying power],” says Sarah-Jane Bedwell, RD, LDN, a nutrition blogger for SELF magazine.

According to Roth, snacking options have to meet two key requirements before she’ll consider it a healthful food: It has to have quality nutrients and be a whole food.

“Think about the different food groups and which ones you or your children tend to fall short on during meals, then try to incorporate these foods into your snacks,” she tells clients. “For example, most adults and children fall short on vegetables, whole grains, and calcium recommendations, so planning snacks to help meet these needs is a good idea.”

• Suggest clients add structure to their kids’ summer break. For school-age children, the final school bell marks the beginning of the summer vacation, the end of nightly studying—and more importantly for parents, the end of their routine, which can throw a curveball to established, healthful snacking habits.

“For children, the changes in schedules and lack of structure that the school day provides often leads to excessive snacking and calorie intakes,” Roth says. “In fact, recent studies have shown that BMI tends to increase two to three times faster during the summer months than during the regular school year.”

Neighborhood games such as jumping rope, hide and seek, and kickball, once enjoyed by generations past, have been replaced with TV and video games. But incorporating some structure, especially in relation to eating, can help children stay on track.

“Offering meals around the same time each day and scheduling snacks in between to tide them over to the next meal are important strategies,” Roth says. “Without structure, many kids tend to graze on foods constantly throughout the day, which causes them to lose touch with their body’s internal hunger and satiety cues.”

Roth says clients should stock their home with healthful, nutrient-rich foods while limiting the availability of high-sugar, high-fat snack foods and treats. Kids can’t eat empty calories that aren’t there.

“Kids will eat what’s available and easy to grab,” Roth says. “If you have a variety of seasonal fruits and veggies cut up and ready to eat, they’ll eat them. If you have bags of chips and cookies on hand, they’ll eat those.”

Another smart strategy for children is to ensure they eat snacks in the kitchen and away from the TV or computer. “It’s also a good idea to not eat from the bag or package, which can lead to eating larger portions and extra calories,” Roth says. “Instead, portion out the serving on a plate or in a small paper cup.”

For drinkable snack options for kids, Kaufman likes to suggest Horizon’s reduced-fat chocolate milk boxes or fruit smoothies. Parents also can provide frozen treats that are as healthful as they are refreshing to kids who need to cool off from playing outside in the hot sun. “Frozen fruit makes a cool snack,” she says. “And kids love frozen grapes, cherries, and blueberries. Eat them by themselves right out of the freezer or toss on top of yogurt, cottage cheese, or cereal.”

What’s more, parents can accomplish two things when encouraging kids to make their own snacks: They can keep kids occupied while giving them ownership of their own health. “[Suggest clients] make their own fruit smoothies,” Roth says. “Use any leftovers or make an additional batch to freeze as pops. Or try frozen banana pops by dipping half a banana in low-fat yogurt and rolling it in granola or chopped nuts with a popsicle stick as an easy favorite.”

• Plan ahead for family vacations. Whether it’s a lack of healthful options at the arcade snack bar or a dearth of choices at the family’s campsite, “vacationing presents a plethora of obstacles,” Kaufman says. But planning ahead can solve this problem.

“Take [healthful snacks] with you from home. Pick easy-to-carry items that can fit into your bag so you can bring them with you,” she says, adding that trail mix, peanut butter crackers, and whole-food nutrition bars are good choices.

Rachel Berman, RD, CSR, CDN, director of nutrition for CalorieCount.com, agrees that planning can mean the difference between high-fat nachos and the more healthful choice of almond butter with whole wheat crackers.

“It only requires a little education and planning ahead to have healthful snacks on hand,” Berman says. “If you’re not a pro at navigating the beach bar menu, or you know that you’ll be on the go with your kid’s activities, pack snacks ahead of time. Many food manufacturers are coming up with on-the-go versions of things that were never portable before such as peanut butter packets, like Justin’s nut butters, or tuna and chicken in resealable packs, which can be paired with crackers.

“Because of products like these and single-serving product packaging, we can redefine snack food to mean a smaller portion and not necessarily a specific kind of food like chips or candy bars,” she adds.

Whether staycationing at the neighborhood pool or heading to a seaside cottage, Kaufman likes to share standard snacking suggestions to clients taking off for a week or two. “Watermelon and frozen grapes are my favorite,” she says, also noting a veggie plate with a low-fat bean dip or Oikos yogurt with granola as other great options.

Roth recommends clients pack a cooler for transporting healthier options that require refrigeration. “Pack a cooler with healthful snacks and lunches for day trips or long car rides rather than stopping at fast-food restaurants or hitting the snack bar where food items often are laden with salt, sugar, fat, and calories but are low on nutrients,” she says.

• Consider cost vs. convenience. Precut apples and prepackaged grapes are great for convenience, but buying these premade snacks regularly can be costly. “It can get expensive to buy ready-made snack options,” Kaufman explains. “Individualized peanut butter packets or presliced apple wedges are pricier than buying in bulk.”

However, if clients are cutting back this summer, remind them that health isn’t a place to sacrifice. If clients take the time to prepare and package their own snacks, they can save on the cost but keep the healthfulness.

“For example, buy a jar of almonds, and when you get home, before putting the jar into the pantry, open the jar and separate the almonds into 1-oz portions in smaller baggies,” Kaufman suggests. “This way, when you’re ready to reach for your snack, you already will have it in [single-size] portions so you won’t need to think about it. It’s just as convenient as having bought the premade packets, and you won’t be as tempted to eat the entire jar.”

Ever hear clients say that incorporating healthful snacks into summer activities just isn’t doable? Bedwell doesn’t buy it. “Many clients complain that healthful snacks just aren’t convenient enough for on-the-go use or road trips, especially in the summer months, as many healthful snacks need to be refrigerated. Also, time in general is a factor as women have more responsibilities than ever before—this is especially true in the summer as women may be caring for children who are on break from school in addition to their other daily responsibilities,” she says.

To eliminate such worries, Bedwell offers clients the following three emergency stash snack ideas:

• Trail mix: “Make your own by combining two parts nuts with one part no-sugar-added dried fruit, and put 1/3-cup servings in a plastic baggie,” she says. “Or try one of the new prepackaged options that are already portioned out.”

• Apple and peanut butter: “Yes, you can take this with you!” Bedwell says, noting that apples don’t have to be refrigerated, and they travel well. “Many companies sell single-serving packages of peanut butter, which make them very easy to throw in your purse.”

• Lean beef jerky and unsweetened applesauce: Bedwell says this combination makes for a great sweet-and-salty combination. “Individually wrapped beef jerky and single-serving containers of applesauce make this an easy snack to keep anywhere—even in your purse,” she says.

Bottom Line
While snacking can be a great way to quell a hot afternoon’s hunger pangs, clients will see the effects of this healthful habit long term.

“It’s important for clients to understand that snacking can help them by keeping energy levels up, refueling after a workout, and preventing them from overeating at the next meal,” Bedwell says. “But it’s also important to eat with their next decade in mind. For women, ‘The Power of Positive Snacking’ forecast study [sponsored by LUNA and authored by the nonprofit research group Institute for the Future] showed that women of all ages, especially those who are or will become pregnant or suffer from a chronic illness, will begin changing their snacking behaviors over the next 10 years to better prepare their bodies for the changes ahead.

“Not only that, but snack choices can help with disease prevention and healthful aging, as well as the habits your children are forming,” she concludes.

— Juliann Schaeffer is an associate editor at Great Valley Publishing Company and a frequent contributor to Today’s Dietitian.

Healthful Snacks by the Numbers
Tell clients about the following list of snacks that are 50, 100, and 200 kcal.

50 Calories and Under
• Babybel Light cheese

• 1/2 banana

• 3/4 cup raspberries

• 5 almonds

• Handful of baby carrots with 2 T salsa

• Bell pepper strips with 1 T hummus

• Celery sticks with one Laughing Cow cheese wedge

100 Calories and Under
• Horizon Part Skim String Cheese

• 1 hard-boiled egg

• 1 mini-snack box of Sun-Maid Yogurt Raisins

• 2 cups of Vic’s Lite Prepopped Popcorn

• Glenny’s Low Fat Soy Crisps (around 15 crisps)

• 1/2 cup fat-free plain Greek yogurt with 2 tsp strawberry jam

• 3 cups air-popped popcorn, lightly salted

• 1 Laughing Cow Light cheese wedge with three Triscuits

• 1/2 whole-wheat mini bagel with 1 oz smoked salmon

• 29 pistachio nuts

200 Calories and Under
• 1 container of Fage Total 0% Yogurt with 1/2 banana

• 1/2 cup edamame

• 1/4 cup Bear Naked Pecan Apple Flax trail mix

• 1 small bag of Beanitos Black Bean Chips with Chipotle BBQ

• 1 Quaker Banana Nut soft baked oatmeal cookie

• 1 serving SunRidge Farms Vanilla Chai Raisins

• 6-oz container Fage Greek Total nonfat yogurt, 2 tsp honey, and two chopped walnuts

• Kashi Soft n’ Chewy Banana Chocolate Chip bar

• 3 Lucy’s gluten-free Maple Bliss cookies

• 1 oz prosciutto and four figs

— Snack suggestions provided by Erika Kaufman, RD, LD; Sarah-Jane Bedwell, RD, LDN; and Marie Roth, RD

Kale Chips

Serves 1

Ingredients
2 cups kale, washed and thoroughly dried
1 to 2 tsp olive oil
Sea salt, for sprinkling

Directions
1. Preheat oven to 275˚F.

2. Remove the ribs from the kale and cut into 11/2-inch pieces. Toss kale with a little olive oil. Lay on a baking sheet. Bake until crisp, turning the leaves halfway through, 15 to 30 minutes. Add a dash of salt and/or pepper (optional). Serve as finger food.

Nutrient Analysis per serving: Calories: 106; Total fat: 4.5 g (depends on the amount of olive oil used); Sat fat: 0.6 g; Cholesterol: 0 mg; Carbohydrate: 13.4 g; Fiber: 2.7 g; Protein: 4.4 g

— Recipe courtesy of Erika Kaufman, RD, LD

Creamy Chipotle Hummus

Serves 22 (1 serving = 2 T)

Ingredients
4 tsp minced garlic
2 cups canned chickpeas, drained, liquid reserved
11/2 tsp kosher salt
1/3 cup tahini (sesame paste)
6 T freshly squeezed lemon juice (2 lemons)
2 T water or liquid from the chickpeas
1 chipotle chile pepper in adobo sauce, chopped, plus 1 T adobo sauce
100% whole wheat pita, warmed
Raw veggies (such as carrots, celery, etc.) cut into sticks

Directions
1. Place first seven ingredients in a food processor and process until the hummus is coarsely puréed. Taste, for seasoning, and serve chilled or at room temperature.

2. Drizzle with extra virgin olive oil just before serving, if desired. Serve with warmed pita and raw veggies for dipping.

Nutrient Analysis per serving: Calories: 47; Total fat: 2 g; Sat fat: 0 g; Cholesterol: 0 mg; Sodium: 145 mg; Protein: 1.7 g; Carbohydrate: 6.1 g; Fiber: 1.5 g
— Recipe courtesy of Sarah-Jane Bedwell, RD, LDN

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RELATED: Hollywood’s 10 Most Frozen Faces

Greek yogurt1. Greek yogurt: Ripa adds fresh blueberries and pistachios to her favorite Fage Greek yogurt for a quick and healthy treat that’s good any time of the day-and always in her fridge. “I also like to make my own lavender honey. Just get dried lavender, put it in honey and let it sit. It becomes lavender infused. So you get salty, sweet, and a little tang. It’s very good. It’s my dessert, my breakfast , everything!”

Goldfish crackers2. Goldfish crackers: Kelly Ripa always keeps a box of the adorable and delicious Pepperidge Farm crackers in her pantry. “It’s a wonderful snack that I’m addicted to,” she says.

Cheese3. Cheese: What’s one thing Kelly Ripa just can’t live without? “I will never give up cheese! I gave it up a couple of years ago for Lent and it was really hard,” she says. “I realized that cheese is the foundation of what I eat when I gave it up and went, ‘I can’t eat any of this! Who wants a turkey sandwich without cheese?’ ”

Fresh fruit4. Fresh fruit: As a busy mom of three, Kelly Ripa says getting her kids to eat healthy isn’t difficult because it’s simply a part of their family lifestyle. “We’ve always fed our kids that way. They don’t have a choice. We don’t keep a lot of junk in the house so they eat what’s there, which is a big bowl of fresh fruit .”

Samoa girl scout cookies5. Girl scout cookies: Although she doesn’t tend to overindulge, Ripa admits she-and her family-just can’t say no to yummy Girl Scout cookies. “Samoas are everyone’s favorite. They’re gone in three days!”

RELATED: Heidi Klum’s Favorite Snacks

Olive oil6. Simple, unprocessed ingredients: Elevating the flavors in healthy, no-fuss meals with simple, fresh ingredients is how she keeps her taste buds intrigued. “If I’m having a sliced chicken breast, I’d put it on a bed of simple sautéed spinach with a little bit of lemon and olive oil. I’m not too big on sauces. I just want the taste of the food.”

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Happy Memorial Day! Today I set aside my gripes with the government, concerns about how tax dollars are spent, yada, yada, yada… and remember (with gratitude and a cookout!) the people who died serving our country. These men and women gave me the freedom, well, to complain – something I try not to take for granted.

Join me as I take a break from cooking and cleaning celebrating Memorial Day with these refreshing, healthy coolers.

Time to freeze bananas: 2 hours
Active Time: 10 minutes
Yield: 2 smoothies

Ingredients

6 large strawberries, hulled and washed, plus strawberries for garnish, if desired
1 ripe banana, frozen
1 1/2 cups blueberries, washed, plus blueberries for garnish, if desired
1 cup plain yogurt (Greek strained yogurt, such as Fage), plus dollops of yogurt for garnish, if desired
1/2 cup your favorite fruit juice (I used pomegranate)

Directions

In a blender, puree strawberries, banana and blueberries. Add yogurt and juice and blend until well combined. Garnish with fruit and yogurt, if desired, and serve.

Tags: dinnerfeed, healthy, memorial day, peggy lampman, red white & blueberry smoothies, beverage, dessert, fruit, recipe, snack

LEMON YOGURT DRIZZLE

Ingredients:
32 oz Whole milk yogurt/ Greek style “Fage” Brand is excellent (Total)
3 T. fresh lemon juice
Grated zest of 1 lemon
2 tsp. Extra virgin olive oil
Himalayan Pink salt, to taste
3 T. fresh cilantro or dill weed

Preparation:
1. Place the yogurt in a strainer lined with cheese cloth. Place the strainer over a large bowl and cover with plastic wrap. Place in the refrigerator for at least two hours, or overnight…if using Greek style yogurt omit this step.

2. Combine strained yogurt with remaining ingredients.

3. Adjust seasonings to taste.

ROASTED FILET OF SALMON

Ingredients:
Salmon filet
Brown rice or whole wheat breadcrumbs
Fresh lemon juice
Pitcher of water
Olive oil
Himalayan Pink salt

Preparation:
1. Preheat the oven to 375° F.

2. Drizzle a small amount of olive oil on the bottom of a sheet pan (with sides). Place the filet of salmon on the sheet pan and drizzle the top of the salmon with olive oil and fresh lemon juice.

3. Lightly sprinkle and spread the breadcrumbs on top of the entire filet of salmon.

4. Drizzle with additional fresh lemon juice.

5. Place the salmon in the oven and bring a pitcher of water to the oven. Add water to the surrounding area of the salmon filet…only fill the sheet pan with water 1/2 way up the salmon filet.

6. Bake for approximately 25 minutes or until the salmon “flakes” with the tines of a fork.

7. If a more crispier texture is desired…Place the salmon filet under the broil until bread crumbs are golden brown.

8. Remove from the oven and sprinkle with salt.

TOASTED SHORT GRAIN BROWN RICE
An excellent source of fiber

Ingredients:
1 c. Short grain brown rice
2 c. water, vegetable stock, or brewed tea
Olive oil
Himalayan Pink salt

Preparation:
1. Place the brown rice in a large, dry stockpot and place over a medium flame.

2. Stir the brown rice in a “figure eight” with a wooden spoon until the rice begins to toast…a nutty aroma will be prevalent.

3. Add the liquid to the rice and bring to a boil.

4. At the boil, reduce to a simmer, drizzle with olive oil and salt and cover.

5. Cook the rice for approximately 20 minutes.

6. Fluff with a fork and adjust seasoning.