The Greek Yogurt Miracle Solution
Read The Greek Yogurt Miracle Solution Online
Authors: Joanne Lusted
Jo Lusted
Photographs by Mike McColl
Healthy and Delicious Bread Crumbs
Perfect Marinated Chicken Breasts
Creamy Condensed Soup Substitute
Buffalo Wings with Blue Cheese Dip
Fried Calamari with Yogurt Aioli & Tomato Sauce
Falafel with Tahini Yogurt Sauce
Chipotle Red PepperâTopped Hummus
Sweet Potato Fries with Garlic Yogurt Aioli
Caramelized Onion & Cheddar Pub Burgers
Chicken Nuggets with Honey Mustard Sauce
Crab Cakes with Spicy Yogurt Aioli
Bacon Double-Cheeseburger Pizza
It's probably not a surprise either that you can gain weight when you're a chef: heavy cream, butter, pan-fried and breaded meats, fatty braised meats, butter sauces, decadent desserts, homemade bread and pastries, cheese, vegetables blanketed in butter and lots of refined starches like rice, pasta and white flour. After packing on the pounds and not feeling good, I knew it was time for a change. I started to look for healthier ways to eat my favourite foods. And like many people, I found I was eating a lot of “non-fat,” “fat-free” or “low-calorie” food that was often heavily processed. I also got frustrated by so-called makeover recipes that used ingredients that weren't healthier, portion sizes that were reduced to hit a mythical calorie count or deceits like wrapping taco filling in lettuce and calling it a tacoâor soggy oven “fries” that didn't taste at all like their deep-fried brethren.
I wanted to eat the classicsâthe favourites I grew up onâbut without the fat, crazy sodium or calories, and without the garbage. I wanted real food that was still healthy and still tasted good. As it turned out, I wasn't alone. In 2012, “Dish Do-Over” launched on the television show
Steven and Chris
, and the response was overwhelming. Viewers told us their kids' favourites, their guilty pleasures and the restaurant favourites that they wanted to make healthier and at home. Requests poured in for chicken nuggets, macaroni and cheese, beef stroganoff, double chocolate cake, butter chicken and more.
As I “did over” these favourites and more, I quickly discovered the perfect replacement for the high-fat heavy cream, butter, or full-fat milk used in so many recipesânon-fat Greek yogurt! Rich and creamy, Greek yogurt acts like the calorie-laden original ingredients, but with far fewer calories and fat, and without sacrificing any of the taste.
The Greek Yogurt Miracle Solution
features Dish Do-Over viewer favourites plus many of my own family recipes reinvented. You won't find trickery here, just simple and smart swaps that anyone can do.
I believe that no one should ever feel guilty about eating and that you shouldn't have to make the choice between eating tasty food and enjoying good health. It also doesn't have to be difficult or intimidating to cook delicious food. Sacrificing flavour and your favourite foods is a surefire way to sabotage your mental state and healthy lifestyle goalsâbelieve me, I've been there! Eating is just as much about the experience and the memory as it is about nutrition, perhaps more so. The key is balance. Being able to enjoy your favourite comfort foods prepared with wholesome ingredients is the perfect way to have your bacon double-cheeseburger pizza and eat it too.
don't let your old eating habits drag you down even before you get started. You need to rid your pantry and fridge of all the processed, refined stuff and replace it with natural foods with simple, uncomplicated ingredients. Here are a few of my clean staples:
Baby spinach and arugula (pre-washed).
With no washing or chopping required, they're always ready for slipping into eggs, pastas and soups.
Dried beans.
Dried beans are much cheaper and more nutritious than canned. Simply soak them overnight on the countertop (use 4 cups water for every cup of beans), then drain and simmer until tender.
Eggs.
Perfect for snacks and meals, eggs are full of protein, which helps keep you feeling full. I hard-boil enough to last me a week, so they're always on hand to make
egg salad sandwiches
or simply to eat on their own with a dash of hot sauce.
Sea salt.
Ditch the table salt and embrace the power of the sea! Sea salt is minimally refined and retains most of its natural minerals. Kosher and Himalayan salts are also handy to have in the pantry, but sea salt is my go-to.
Spelt flour.
With its slightly sweet, nutty flavour, spelt flour is a tasty substitute for refined all-purpose flour. There are two types of spelt flour: white and whole-grain. Like white all-purpose wheat flour, white spelt flour has had the germ and bran removed. Still, both types of spelt flour are higher in protein than wheat flour, and whole-wheat spelt flour is higher in fibre and won't cause a significant spike in your blood sugars. Plus, spelt flour is lower in gluten, so suitable for those who have slight intolerances. Keep in mind, though, that it's not gluten-free, so not all people with gluten intolerances can tolerate it. Spelt flour is, however, more water soluble and more easily digested than wheat flour. Because it's more water soluble, less liquid is needed when baking with it and less kneading or mixing is required; overmixing can result in a crumbly texture.
Spices (fresh).
Go through your spices and discard any that aren't fragrant. Spices lose their potency after about 6 months, so you'll want to replace them with fresh for maximum flavour. Be sure to store them in a cool, dark place, as sunlight destroys the spices' natural oils.
Spice blends (salt-free).
These are great for one-step flavouring on a simple chicken breast or flank steak. Some blends to try are steak spice, chicken spice, Cajun and lemon-pepper.
Strong cheeses.
Varieties like low-fat aged cheddar, feta, pecorino and Parmesan pack more flavour into smaller amounts, so you can use less.
Tomato sauce (all-natural, jarred).
Read the label carefully and look for brands with short ingredient lists.
Healthy, delicious cooking starts with the right tools. Take a quick inventory of your kitchen to make sure you have everything you need to make cooking easy and fun. Here's what you should have on hand:
1. Good-quality knives.
Your knife should glide through food with minimal resistance and, most importantly, it should feel comfortable in your hand. You'll need a bread knife, a paring knife and a chef's knife. Take your time when selecting the knives. Consider their size, weight and style, particularly that of the chef's knife, as this is the one you'll be using most often. A 6-inch blade is best suited to smaller hands, whereas larger hands benefit from an 8-inch blade. Go with what feels most comfortable â a good, well-suited knife should feel like an extension of your hand.
2. Non-stick pots and pans
. You don't need a million pots and pans rattling around your kitchen! All you really need are four good pieces: a two-quart saucepan, a 6- to 8-quart stockpot or saucepan and a 6-inch and 12-inch skillet. When it comes to skillets, look for non-stick, as this keeps food from sticking, which lets you get away with using less oil in your cooking.
3. Rasp or microplane.
This is my all-time favourite kitchen tool. I use mine for grating everything from garlic, whole spices and lemon to cheese and dark chocolate. They're inexpensive and are guaranteed to save you time in the kitchen.
4. Lemon reamer.
Lemon juice is full of flavour and can actually replace salt in many recipes, as the acidity enhances and balances the flavour of the other ingredients. To get the most juice from your lemons without taking an eye out, you need a lemon reamer. They're cheap, small and indispensable.
5. Salad spinner.
Who wants a soggy salad? Not me, yet I'm always amazed at how few people actually own one of these. At about $20 a pop, these all-in-ones are the fastest way to wash and dry delicate greens and herbs. Plus, the basket doubles as a colander.
6. Tongs.
These little guys will be your hands in the kitchen when dealing with hot food, so you want to stay away from the overly long varieties. The shorter the handle, the more control you have over the tongs. And don't bother with plastic models â stainless steel will last longer and stand up to heat.
7. Spatula.
Look for one that is heatproof up to 450°F and that won't scratch non-stick surfaces. If you're a fish lover, consider getting a fish spatula too; these are extra-thin for slipping under delicate fillets.
8. Wooden spoon.
There's something about stirring with a simple wooden spoon â it's classic, it's inexpensive and it will last far longer than plastic varieties.
9. Slotted spoon.
Ideal for snatching veggies and short pasta from pots without taking the water with you.
10.
Cutting board.
Wooden and plastic boards are your best bet; avoid glass cutting boards, which are hard on your knives. Discard boards that are heavily scratched or indented, as harmful bacteria can harbour in the crooks and crannies. As an extra precaution, designate a separate board for meats to avoid contamination with raw vegetables.
11. Vegetable peeler.
When you're cooking from scratch, a good peeler is a must. Look for sturdy models with a thin blade that will barely scrape the surface of your food, for minimal waste.
12. Whisk.
Not just for baking, whisks are essential for whipping up homemade salad dressings and sauces.
13. Measuring cups and spoons.
When you're new to cooking, precise measurement is key. To save on space, look for nesting models, and to prevent any melting mishaps, opt for heatproof.
14. Meat thermometer.
This handy gadget instantly checks the internal temperature of foods, which is important for safely cooking large cuts of meat such as whole chickens and roast beef.
15. Parchment paper.
I always keep a roll of parchment in my pantry for lining baking sheets â it prolongs their life and makes cleanup a breeze. Plus, it keeps food from sticking to the pans, which lets you get away with using less oil in your baking and roasting.
Top Time Savers
If you find you're spending a lot of time in the kitchen, you may want to consider investing in a few additional kitchen gadgets that will save time. Here are some of my favourites:
⢠Food processor.
Available in a variety of sizes and at various price points, these powerhouses can knead dough, emulsify salad dressings, grate cheese and chop your veggies with the press of a button.
⢠Immersion blender.
Skip the hassle of transferring soups and sauces to a blender and do the puréeing right in the pot with one of these hand-held mix masters.
⢠Slow cooker.
Designed to cook food at a consistent temperature without supervision, slow cookers are a godsend for nine-to-fivers. Prep the ingredients the night before, throw them in the slow cooker in the morning and come home that evening to a perfectly cooked pot roast or stew.
⢠Steamer basket.
Steam is hotter than water, so it cooks veggies more quickly, plus the vegetables' nutrients don't leach away into the cooking water, which happens when veggies are boiled.