Greek yogurt is the perfect base for breakfast. It contains a large amount of protein, and, therefore, saturates the body for a long time. For breakfast with Greek yogurt, you can prepare a wide variety of dishes, both light fruity and nutritious.
Almost everyone knows about the benefits of yogurt. It is a low-calorie food that contains active bacteria that aid our digestion. Yogurt is a great option for a light breakfast. One of the popular types of yoghurt is Greek, it comes from Lebanon.
Greek yogurt health benefits
Greek yogurt differs from other types in that it has a denser structure: something between cheese and yogurt. This density is achieved due to a special cooking technology that reduces the water content in it. Due to this, yogurt can act as an alternative to butter. The rest of the technology for the production of Greek yoghurt is the same as that of ordinary yogurt.
Composition of Greek Yogurt
Greek yogurt has a higher protein content than other types. 100 grams of Greek yogurt contains 10-12 grams of protein. Greek yogurt has a lower sugar content than regular yogurt, is rich in minerals and vitamins, and is lactose-free and milk-free. This product is ideal for dietetic food. For 100 grams of Greek yogurt there are 58 kcal, 04. grams of fat, about 35 mg of sodium, 141 mg of potassium, 3.6 grams of carbohydrates, 10 grams of protein, 3.2 grams of sugar, as well as Vitamins A, B6, B12
Eating yogurt for tomorrow helps to activate the digestive system. Consuming yogurt regularly
protects the intestines from toxic substances and bacteria, helps to build muscle mass due to the available protein, strengthens the nervous system due to the high content of vitamin B12, reduces the risk of dementia and depression, and helps to strengthen bones.
Classic Greek yogurt can be a tasty base for a light breakfast. Below are 10 examples of a variety of step-by-step breakfast recipes.
Pancakes with orange and cinnamon
Making such pancakes is very simple and quick.
Products: 560 grams of yogurt, 220 grams of flour, a pinch of salt and cinnamon, 240 ml of milk, 2 tablespoons each of powdered sugar, honey, citrus peel, melted coconut oil and vanilla extract.
Preparation: Mix flour, powder, cinnamon and salt. In a separate container, mix yoghurt with milk zest, coconut oil, vanilla extract and honey. Stir the contents of the two containers until a batter forms. Bake the pancakes in a hot frying pan for a couple of minutes on each side. Serve the pancakes with yogurt, orange wedges, honey, or other seasonal fruits.
Delicate parfait with Greek yogurt and berries
An easy and healthy dish.
Products: 350 grams of Greek yogurt, 110 grams of cream cheese, 30 grams of ready-made mixture for making pudding or starch, a glass of any fresh berries, 6 tablespoons of breakfast cereals.
Preparation: Beat the pudding mixture, Greek yogurt and softened cream cheese with a blender until smooth. For serving, use low, but wide glasses, in which a layer of flakes, a layer of yogurt, a layer of berries are laid out in layers. Repeat the alternation of ingredients to the top of the glass.
Greek yogurt oatmeal with honey, peaches and turmeric
The perfect lazy recipe that you don't even need to cook, at least in the morning.
The ingredients in the recipe are based on 2 250 ml jars.
Products: 140 grams of yogurt, 240 ml of milk, half a teaspoon of turmeric, a quarter teaspoon of cinnamon, a tablespoon of honey, 100 grams of oatmeal, a pinch of ginger, cardamom, black pepper, fresh peaches or other fruits, cut into wedges.
Preparation: Move the milk with all the spices and honey, heat on the stove until it boils. Allow to cool to room temperature. Put oatmeal in prepared containers for porridge, pour milk and add yogurt, mix everything thoroughly. Close the jars with lids and leave overnight. In the morning the porridge is ready. Can be laid out on plates and garnished with fruits or berries, as in the photo.
Yogurt pudding with berries and chia seeds
Another breakfast option that you can prepare in the evening.
Products: 280 grams of yogurt, 180 ml of milk, chia seeds 30 grams, vanilla extract, fresh berries for decoration, coconut flakes, maple syrup.
Preparation: Stir yogurt, milk, vanilla extract until smooth. Add chia seeds and stir. Leave covered in refrigerators overnight. In the morning of receipt, arrange the pudding in portions and garnish with berries and coconut.
Eggs Benedict with red fish in arugula and Greek yogurt sauce
This is a balanced, full breakfast that includes protein, slow carbs, and healthy fats.
Products: 280 grams of Greek yogurt, a couple of whole grain flour buns, 4 eggs, 4 slices of slightly salted red fish, half a lemon juice, half a cup of arugula, turmeric, salt, pepper to taste.
Preparation:
For the sauce, stir in yogurt, lemon juice, spices in a bowl. Heat the sauce in the microwave for half a minute before serving. Divide the buns in half and fry in a toaster or oven. Put arugula and a piece of fish on half a bun. Boil poached eggs and put on each half of the bun, pour the prepared sauce on top.
Smoothie bowl with yogurt, bananas and berries
An easy, simple and original recipe that takes 10 minutes to cook, a blender and your favorite berries or fruits.
Products: 140 grams of Greek yogurt, 230 ml of apple juice, chopped banana, 1.5 cups of fresh or frozen berries (strawberries, blueberries, raspberries), 1 tablespoon of honey, a couple of fresh berries for garnish.
Preparation: Mix apple juice, frozen berries, yogurt and honey with a blender until smooth. Pour into deep bowls and garnish with berries, mint leaves, coconut, chia seeds, nuts or garnola.
Yogurt with exotic fruits
Products: yogurt, kiwi, half a banana, cashew nuts, coconut flakes
Preparation: mix chopped fruits with yogurt, sprinkle with nuts and shavings.
Baked potatoes with yogurt and broccoli
Products: a couple of medium-sized potatoes, 60 grams of yogurt, 30 ml of milk, 200 grams of broccoli, 50 grams of cheese.
Preparation: Pierce the washed potatoes with a fork in several places. Cook in the microwave for 5 minutes on one side and on the other. Cool and cut in half. Use a spoon to remove some of the pulp to form "boats". Mash the flesh of the potatoes separately, add milk, broccoli, yogurt, cheese and mix. Divide the prepared mass into "boats" and bake in the oven for 20 minutes.
Yogurt with oranges and basil
Products: green basil 30 grams, Greek yogurt 300 grams, sugar 10 grams, raisins 30 grams, orange.
Preparation: Peel the orange into slices and remove the white membranes. Beat yogurt with basil blender, mix with orange pulp and raisins. You can serve.
Berry salad
Products: berries (any blueberries, strawberries, raspberries, currants, gooseberries, in any combination) 300 grams, a couple of fresh mint leaves, Greek yogurt 100 grams.
Preparation: cut the berries, if large, into halves or quarters, mix with mint, pour over yogurt.
When choosing yoghurt, pay attention to its composition. A quality product contains only 2 ingredients - milk and sourdough, without any additives.
