In the new Weight Watchers Freestyle plan, nonfat plain yogurt is now zero points. This was a pleasant surprise for a lot of people, myself included. But, I typically do not use this type of yogurt in my daily eating. I love my daily Chobani Greek yogurt, but I get the flavored kind: peach, cherry, vanilla… These are yummy options and still very much allowable on Weight Watchers. However, now that nonfat plain yogurt is zero points, I’d like to integrate it into my diet so that I can use my points for other things. So, I’ve scoured the internet and found some ideas on how to integrate nonfat plain yogurt into your diet. Here are some ideas:
- Use it in place of sour cream. I haven’t tried this idea yet, but it makes sense. It could be used to sooth spicy dishes or top your chili. It is a little bitter kind of like sour cream, so it might be a great replacement.
- Use it as a base for smoothies. Ok, this one is obvious, but sometimes something I forget to do. I love smoothies and I’ll usually throw in the fruit with some almond milk and ice. But, yogurt makes so much more sense. It has a thicker consistency. It is also smooth and creamy, something that home smoothies are sometimes missing.
- Use it as a base for dips and dressings: You can make ranch dip, ranch dressing, onion dip, black bean dip (and black beans are also zero points on Weight Watchers now), spinach dip, and more. Adding salsa is a great way to make a spicy yet creamy dip, too. Greek plain yogurt is perfect for tzatziki sauce. Here is a link with lots of great yogurt dips you can try: http://www.stonyfield.com/blog/15-savory-yogurt-dip-recipes.
- Add flavoring. You can add fruit (a strong-flavored fruit like pineapple, banana, or orange is best). Mix it together and enjoy. You can add some Fiber One to make it crunchier. That would add a point or two but make it more filling. I’ve also seen suggestions to add vanilla, cocoa powder, or cinnamon. I haven’t tried these yet, but they sounds promising.
- Use it instead of mayonnaise. One idea I’ve heard is to take the plain yogurt and mix it with either mustard or balsamic vinegar and then use it on a sandwich instead of mayo. I will definitely try this idea in my next sandwich.
- Use it to add a creamy consistency to your dishes. Yogurt can be used in many different stovetop or crockpot dishes, especially chicken dishes (which are now zero points) to add some creamy yumminess. Search the web for chicken and yogurt recipes and you’ll get a whole list. Here’s a great garlic yogurt chicken recipe, for instance, that looks promising: https://diethood.com/garlic-yogurt-baked-chicken/.
- Use it in Indian food! I LOVE Indian food. I love its flavors and aromas. The combination of spices is so creative. Some Indian food is higher in points of course, but some is not. Indian food often incorporates beans and vegetables which are healthy, of course. It also often uses yogurts as a base for its various sauces and curry flavors. Here is a link to several Indian recipes that use yogurt. https://www.thespruce.com/indian-yogurt-based-recipes-1957703 I don’t claim that they are all low-point recipes, but they may serve as a launching pad to add some Indian flavors into your diet.
- Use it in baking. Apparently Greek yogurt in particular is quite versatile. I offer the following link as an example of recipes that incorporate Greek yogurt (by the way, these are not necessarily low-point recipes, but can serve as examples): https://www.buzzfeed.com/maitlandquitmeyer/greek-yogurt-desserts?utm_term=.ri8zQElG3#.yjPLk6gJK.
So, it seems nonfat plain yogurt is quite adaptable. Hopefully these ideas can help as you journey towards health. Good luck!