Foods that are versatile are my favorite. Those that are high in protein wiProxy-Connection: keep-alive Cache-Control: max-age=0 zero fat and no added sugar or chemicals are even better. A great example of this is non-fat plain Greek yogurt. With approximately 15 grams of protein, 50 milligrams of sodium and only 90 calories per six ounces, it can be made savory or sweet, served hot or cold, textured or creamy. According to The Great Food Almanac contributor Dr. Khem Shahani, yogurt is a natural probiotic containing the live cultures, lactobacillus bulgaricus and streptococcus thermophilus, which combat diarrhea and food poisoning.

Greek yogurt can be utilized in every meal. For a quick and easy dinner, I throw together Chicken Enchiladas Ole’ by combining a mixture of shredded chicken, onion, Greek yogurt and salsa (I use fire-roasted), wrapping the mixture in a corn tortilla, then smothering them with enchilada sauce and baking. Finally, I garnish with fresh green onion.

For a taste of Italy, I mix the yogurt with spaghetti sauce and pour it over cooked pasta to bake with freshly grated Parmesan cheese, which creates a thick mock-cheesy type sauce.

For dessert, this yogurt is made delicious by stirring in coconut extract, blueberries, raspberries and bananas and topping with dark chocolate shavings.

Greek yogurt also makes a great dip. Mix salsa, jalapenos and salt-free seasonings into the yogurt and serve with jicama sticks. Or, puree onion, garlic and mix with yogurt, stirring in chives and grated carrots for a savory dip. This one is excellent served with thin breadsticks.

Breakfast Muesli

1 c. non-fat Greek yogurt
1/2 c. cooked cold oatmeal
1 large chopped apple
1/4 c. chopped walnuts
Lots of cinnamon
Honey (optional)
Mix together well and chill.

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