Looking for a rich probiotic to enhance recipes? Greek yogurt is the answer. 

Yogurt can be a creamy addition to enhance most Italian dishes.

However, most traditional yogurt products contain a high concentration of artificial additives and ingredients that can work against the natural digestive process.

What’s worse? High fructose corn syrup, a common sweetener, has a very high glycemic index and aspartame contains methanol, a substance that is toxic even in the smallest amount.

Despite it’s numerous downfalls, yogurt has enhanced many recipes for its creaminess and flavor. Italian dinners, and in particular, Italian sauces, have been greatly intensified with the use of this creamy ingredient.

The search has inevitably been for a higher grade and more nutritious substitute to the fatty cow yogurt.

Greek yogurt, as opposed to regular yogurt, not only provides a thicker, more creamy alternative, but also is loaded with protein and probiotics (the healthy bacteria).

It fits the college student’s budget since it is inexpensive, while also improving digestion, immunity and may even reduce the symptoms of lactose intolerance, according to the Journal of Applied Microbiology (2005).

This relatively new superfood is commonly used for yogurt parfaits, tzatziki, smoothies or in nutritious popsicles, but did you know it can also make for a wonderful creamy Italian sauce?

I recently tired Creme de la Crumb‘s Greek yogurt Alfredo sauce and was astonished not only by the supreme flavor, but also the protein it added merely by using Greek yogurt. I can assure you, give this a go and you will never go back to the store bought cans.

Photo adopted from (Nikodem Nijaki,creative commons)

 

Looking for a low fat and affordable alternative to breadcrumbs? Quinoa is the answer

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When I’m thinking about how to best prepare a dish, three essential factors come to mind: the  preparation time, the flavor, and most importantly, the nutritional value.

Many believe that in order to make dinner bakes such as: chicken alfredo, pesto chicken, or eggplant parmesan, you need a really high quality  bread crumb. However, it is completely false.

If you are looking for a high protein, low saturated fat, low carbohydrate and affordable substitute for fatty bread crumb crusts, quinoa is the right answer.

In order to fulfill the flavor of breadcrumb crusts, make sure you cook the quinoa encrusted chicken until it is golden brown or about 25 minutes, this will give it the irresistible crunch that breadcrumbs offer. Then top with marinara, mozzarella and basil.

Quinoa is the heart-healthy superfood of the century. Jessica Penner, a health nutritionist at Smart Nutrition says this about its nutritional value:

Quinoa is a great grain alternative for those following a vegetarian or vegan lifestyle. The protein in quinoa is complete, meaning that it contains all the essential protein building blocks (called amino acids) that our bodies need. Quinoa is also a good source of iron, zinc, magnesium, and manganese.

Quinoa’s healthy composition and delicious taste beat traditional breadcrumbs by a long run; so next time instead of drenching your chicken filets in flour and oily breadcrumbs, use white or red quinoa as a wholesome alternative.