We Dairy You to Try It: 3 Unique Yogurt Options

Posted by Sarah Ryan, MS, RDN, LD

Monday, April 9, 2018

Tags: Lactose Intolerance, Protein

Yogurt is great nutrition in a delicious package. It can also be your secret ingredient when it comes to your favorite family meals. It offers flavor and versatility to many different dishes. Have you noticed all the new yogurts in the dairy case today? As a registered dietitian nutritionist and home cook, I love exploring new brands and types of yogurt – here are my top three faves that you should consider adding to your cart and to your recipes!

Icelandic Yogurt

  • What is it? Dare I say … Greek yogurt 2.0?! Icelandic yogurt is strained; in fact it takes 4 cups of milk to produce 1 cup of this yogurt variety! The straining process leaves us with a protein powerhouse at 19 grams of protein per 6-ounce serving, barely inching past Greek yogurt which generally has around 17 grams of protein.
  • What does it taste like? It’s tart, thick and creamy. Think Greek yogurt but even thicker.
  • Popular brands: Smári, Siggi’s and Skyr
  • Recipe recommendations:
    • Stir it into sauces for a creamy accompaniment to pasta or fish. I’m drooling over this Garlicky Yogurt Pasta with Lentils and Chickpeas.
    • Marinate your chicken in Icelandic yogurt; it’s a natural tenderizer that won’t disappoint. I do this every time we make Chicken Tikka Masala at home, but it also works well for simple grilled chicken.
    • Replace mayo and toss Icelandic yogurt into your chicken and tuna salads to reduce the fat and up the protein.
    • Mix it in Overnight Oats for a protein-packed breakfast to start your day.

Australian Yogurt

  • What is it? Australian yogurt is very similar to the traditional yogurt you probably grew up with. Unlike Greek and Icelandic yogurts, it isn’t strained.
  • What does it taste like? Naturally sweet and not very tangy, it’s an intersection between traditional and Greek. It often has more protein than traditional varieties. This variety tends to be made with 2 percent or whole milk and delivers the creaminess you love in yogurt.
  • Popular brands: Noosa, Yulu and Wallaby
  • Recipe recommendations:
    • Use as a delightful dip that will have your kids pumped for breakfast with our Breakfast Cheese and Fruit Kabobs.
    • Layer cubes of spiced cake, raspberries and lemon-flavored Australian yogurt for a satisfying dessert. This Gingerbread Trifle with Lemon Yogurt is a beautiful crowd pleaser that you can make ahead!
    • Simply eat it on its own! There are exciting new flavor combos in the Australian varieties – strawberry rhubarb, pear cardamom and orange ginger are some flavorful ways to mix up your routine.

Kefir

  • What is it? Centuries old and naturally rich in calcium and probiotics, kefir is actually fermented milk. Think of it as a drinkable yogurt, though you can buy spoonable kefir cups too!
  • What does it taste like? Sour and effervescent, with a thick consistency similar to buttermilk.
  • Popular brands: Lifeway, Siggi’s and Maple Hill
  • Recipe recommendations:
    • Use as a substitute for buttermilk – yep, even your favorite biscuit recipe!
    • Put it in your homemade salad dressings; the tanginess complements fresh herbs, spices and olive oil.
    • Add a splash in your favorite smoothie, ice cream or popsicle recipe.

Whether you like sweet or savory, high-protein or something to add to your favorite parfait or drink on the go, the dairy case has something for every yogurt enthusiast. Regardless of what type you choose, you can be confident that yogurt is a cost-effective, flavorful and nutritious staple. Just pick a yogurt that fits the flavor you’re looking for and you’re good to go.

Get more yogurt-filled recipes.

Sarah Ryan, MS, RDN, LD

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