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Greek Yogurt Meals

Greek Yogurt Meals

Because of the many health benefits of yogurt especially Greek yogurt, why not prepare your meals using this super food? Prepare to be amazed!

  • Salmon Cakes with Creamy Ginger-Sesame Sauce

When we hear creamy, we immediately think of foods that are delicious but bad for the health. But they do not have to be! Here’s a healthy creamy idea.

We would be using yogurt in the sauce. But of course, we also need to know how to prepare the salmon cakes. For the salmon cakes, prepare the following: six slices of whole-wheat sandwich bread, two fifteen-ounce cans of salmon that are drained and with the bones and skin removed, two eggs that are lightly beaten, five scallions, a half cup of canned water chestnuts that are finely chopped, a quarter cup of cilantro that is also finely chopped, a half teaspoon of freshly ground black pepper, and three teaspoons of olive oil. First, remove crusts from the bread, break into pieces, and process using a food processor until they turn into fine crumbs. In a large bowl, flake apart salmon using a fork. Add the eggs and mix well. Finely chop four scallions and add to the bowl. Next, add in the chestnuts, cilantro, pepper, and bread crumbs. Mix them well. Shape the resulting mixture into twelve patties. In a large non-stick skillet, heat one to one and a half tablespoons of olive oil over medium to high heat. Add the patties in batches and cook for five minutes on each side.

For the sauce, prepare the following: a half cup of non-fat plain yogurt or six tablespoons of non-fat Greek yogurt, two tablespoons of mayonnaise, one and a half tablespoons of ginger, a teaspoon of sesame oil, and a teaspoon of soy sauce. If you are using a regular yogurt, place it in a strainer lined with paper towel. Put the strainer in a bowl and put inside the refrigerator to let the yogurt drain and thicken. In a small bowl, combine the thickened or Greek yogurt with the rest of the ingredients. Whisk until smooth.

Now that you have your patties and sauce, serve your salmon cakes with the sauce and garnish with chopped remaining scallions.


  • Chilled Tomato Soup with Cilantro-Yogurt Swirl

For hot summer days, here is a dish to please your taste buds.

Prepare the following: two teaspoons of ground cumin, two pounds of ripe tomatoes that are coarsely chopped making about five cups, a half cup of chopped red onion, two tablespoons and a quarter cup of chopped fresh cilantro, two teaspoons of chopped chipotle pepper in adobo sauce, a cup of fresh corn kernels, a cup of ice water, two tablespoons (or to taste) of lime juice, a teaspoon of kosher salt, and a cup of low-fat plain yogurt.

To prepare the soup, toast the cumin in a small skillet over low heat while stirring until flagrant for a minute or two. Next, combine the tomatoes, onion, two tablespoons of cilantro, and chipotle in a blender or food processor. Transfer to a large bowl. Add the toasted cumin, corn, ice water, lime juice, and salt. Stir. Refrigerate the mixture until chilled. It would take about an hour or until it is ready to serve.

For the cilantro yogurt, puree the yogurt and the remaining cilantro in a food processor or blender until smooth. Refrigerate until ready to serve. Take note that it would thicken as it stands.

To serve the dish, divide the soup into four bowls and garnish each serving with a swirl of the cilantro yogurt.


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