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Saturday, June 7, 2014

Super Food Saturday- Cheaper Greek Yogurt

Greek yogurt is a great super food but I think it is super expensive.  A 32 ounce carton of Greek yogurt costs anywhere from $4.99 to $5.99.   The price for a carton of regular sugar free yogurt cost about $2.39.

The difference between the two is the Greek yogurt goes through an extra straining process to remove the excess liquid leaving a thicker product.

I do the straining at home and it is really simple. Use a cheese cloth or a coffee filter in a strainer over bowl or measuring cup.  I use a coffee filter because it fits perfectly in the strainer.

You can leave over night in the refrigerator, but it is mostly drained after just a couple of hours.

It leaves a nice thick product. I had some this morning with fresh raspberries.  A super
food that is super easy!

Greek Yogurt with fresh berrues!

Greek Yogurt is great for cooking and baking.  The Greek Yogurt Cookbook, by Lauren Kelly, CN has great recipes for using yogurt. 

  She had this great chart for substituting healthy yogurt for less healthy products.

1 cup butter = ¼ cup Greek yogurt + 1 cup butter
1 cup oil = ¾ cup Greek yogurt
1 cup sour cream = 1 cup Greek yogurt
1 cup mayonnaise = 1 cup Greek yogurt
1 cup cream cheese = 1 cup Greek yogurt
1 cup buttermilk = use liquid drained off of yogurt or 2/3 cup Greek yogurt + 1/3 cup milk
1 cup heavy cream = 2 cup Greek yogurt + ½ cup heavy cream
1 cup crème fraise = 1 cup Greek yogurt

When I buy my yogurt, I select a plain one with no added sugar. I look for one with active cultures made with low fat milk.

Some of the benefits of Greek yogurt include:
  • High in protein, a typical cup has 15- 20 grams of protein which is the amount of 3 eggs.
  • High in calcium which keeps bones and teeth strong. Calcium helps heart and nerves functioning well.
  • Live yogurt cultures in yogurt called probiotics keep your digestive system healthy.

If you want a bit of sweetness when you eat Greek yogurt, add a bit of honey or maple syrup. Much healthier than sugar and really tasty!


Author at PATCO Dallas 2014

Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a two time participant of the Boston Marathon.  She was the 2012 National Champion Paratriathlon Open Division. In 2013 she qualified as a member of the Team USA Duathlon Team. And was eligible to compete in 2014 at the Age Group World Duathlon Sprint Championship in Pontevedre Spain.  She chose instead to represent the U.S. at the Pan-American Triathlon Championship in Dallas, Texas.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 150 members in 29 states. We also have members in Australia, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

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