The Greek Yogurt Miracle Solution (5 page)

Serves 6 (makes about 18 balls + 1 1/4 cups sauce)

Hands-on Time: 25 minutes

Total Time: 55 minutes

Falafel

1 can (15 oz/398 mL) chickpeas, drained and rinsed

1/2 medium white onion, chopped (about 3/4 cup)

3 garlic cloves, minced

3 tbsp chopped fresh flat-leaf parsley

3 tbsp chopped fresh cilantro

3 tbsp whole-wheat panko bread crumbs

1 tbsp fresh lemon juice

1 tbsp olive oil

1 1/2 tsp ground cumin

1 tsp ground coriander

1 tsp baking powder

1 tsp sea salt

1/8 tsp cayenne pepper

Tahini Yogurt Sauce

1 cup non-fat plain Greek yogurt

1/4 cup tahini paste

2 tbsp fresh lemon juice

1/2 tsp ground cumin

Sea salt and freshly ground black pepper

Preheat oven to 425°F.

Spread chickpeas in a single layer on a paper towel–lined baking sheet and pat dry with paper towel.

In a food processor, pulse chickpeas, onion, garlic, parsley and cilantro until chickpeas are coarsely chopped. Scrape mixture into a bowl. Stir in panko, lemon juice, oil, cumin, coriander, baking powder, salt and cayenne.

Form mixture into 2-tbsp balls, flatten slightly and place on a parchment-lined baking sheet. Mist falafels with cooking spray and bake for 20 minutes. Remove from oven, flip over and mist again with cooking spray. Bake for another 15 minutes or until golden brown and crispy.

Meanwhile, prepare sauce: In a medium bowl, whisk together yogurt, tahini, lemon juice, cumin, salt and pepper until smooth.

Serve baked falafel with sauce on the side for dipping.

Serving Suggestion
: Serve 3 falafels in half a 4- or 6-inch whole-wheat pita with diced Roma tomatoes, diced English cucumber, thinly sliced radishes, chopped romaine lettuce and crumbled low-fat feta cheese.

Per Serving (including 3 tbsp Yogurt Tahini Sauce)

Before: 560 calories, 62 g total fat

Dish Do-Over: 221 calories, 9.6 g total fat

Nutritional information: 1.3 g saturated fat, 25.8 g carbohydrates, 4.9 g fibre, 5.6 g sugar, 10 g protein, 527 mg sodium, 2 mg cholesterol

Serves 10 (Makes 20 poppers)

Hands-on Time: 35 minutes

Total Time: 1 hour

Usually stuffed with cheese and deep-fried, these pub favourites have been lightened up with white beans and cheese for that same creamy taste, and I use panko bread crumbs for that crispy deep-fried flavour. The secret to getting the golden deep-fried look is to mist the panko with cooking spray and toss with salt before baking. Remember to always wear gloves when handling hot peppers.

2 cups toasted
Whole-Wheat Panko bread Crumbs
(gluten-free, if desired)

1/2 cup egg whites (about 4 large)

1/4 cup 1% buttermilk

1/2 cup whole-wheat or brown rice flour

10 medium jalapeño peppers

1 cup shredded low-fat aged cheddar cheese

1/2 cup canned white beans, drained and rinsed

1/4 cup low-fat cream cheese, softened

2 green onions, thinly sliced

2 tbsp chopped fresh cilantro

1/2 tsp ground cumin

Sea salt and freshly ground black pepper

1/3 cup non-fat plain Greek yogurt

1/3 cup jarred all-natural salsa

Preheat oven to 400°F. Line a large baking sheet with parchment paper.

Prepare breading station: Place panko in a shallow dish. In a medium bowl, whisk together egg whites and buttermilk. Spread flour on a small plate.

Wearing gloves, cut each jalapeño in half. Scrape out and discard seeds and membrane. Place peppers cut side up on a prepared baking sheet.

In a food processor, pulse cheddar, beans, cream cheese, green onions, cilantro and cumin until mixture is almost smooth. Season with salt and pepper.

Wearing gloves, spoon about 2 tsp mixture into the centre of each jalapeño half. Smooth tops of mixture and return jalapeños to baking sheet, filling side up.

Carefully dredge jalapeños in flour to coat completely, gently shaking off excess flour. Dip into egg wash and then into panko, pressing gently to adhere.

Place poppers cut side up on baking sheet and bake for about 20 minutes, until cheese is melted and poppers are golden brown and crispy. Cool at room temperature for 5 minutes before serving. Arrange on a platter and serve immediately with yogurt and salsa for dipping.

Per Serving

Before: 420 calories, 30 g total fat

Dish Do-Over: 141 calories, 2.5 g total fat

Nutritional information: 1.2 g saturated fat, 19.8 g carbohydrates, 3.3 g fibre, 2.3 g sugar, 9 g protein, 376 mg sodium, 6 mg cholesterol

Serves 5 (makes 1 1/3 cups)

Hands-on Time: 20 minutes

Total Time: 50 minutes

Another sneaky saboteur! Most packaged baba ganoush contains mayonnaise to help give it its creamy texture — and a whopping 20 grams of fat per 1/4-cup serving. My do-over cuts the mayo and oil for a much fresher and figure-friendly version, with beautiful pomegranate seeds as a finishing touch and bright pop of flavour. While it's not traditional, if you'd like the dip a little creamier, add the yogurt.

1 large eggplant (about 1 lb)

1/4 cup non-fat plain Greek yogurt (optional)

3 tbsp tahini

3 tbsp fresh lemon juice

1 garlic clove, minced

1/2 tsp ground cumin

1/2 tsp smoked paprika

Sea salt and freshly ground black pepper

1/4 cup chopped fresh flat-leaf parsley

1/3 cup fresh pomegranate seeds (optional)

Preheat oven to 450°F or outdoor grill to medium-high heat.

To roast, pierce eggplant several times with a fork and place on a parchment-lined baking sheet. Roast in oven, turning once, until skin is charred and eggplant is tender throughout when pierced with a knife, about 20 minutes.

To grill, place on grill and cook, turning frequently, for about 12 minutes, until skin is charred and eggplant is soft. Cool at room temperature for 10 minutes.

Cut eggplant in half, scoop out flesh with a spoon and drain in a colander, lightly pressing flesh down with the spoon to remove excess water. Transfer eggplant to a food processor and add yogurt (if using), tahini, lemon juice, garlic, cumin and paprika; purée until smooth. Season with salt and pepper.

Add 3 tbsp parsley, pulsing to combine. Transfer to a bowl and top with remaining parsley and pomegranate seeds (if using).

Serve with fresh veggies or pita for dipping.

Per Serving

Before: 80 calories, 20 g total fat

Dish Do-Over: 83 calories, 5 g total fat

Nutritional information: 0.7 g saturated fat, 9.3 g carbohydrates, 2.8 g fibre, 2.5 g sugar, 2.3 g protein, 13 mg sodium, 0 mg cholesterol

Serves 4

Hands-on Time: 15 minutes

Total Time: 15 minutes

Every gal's favourite snack . . . am I right, ladies? While the fat and calories come from healthy sources, this is one of those foods that can sabotage your efforts to maintain a healthy weight, one scoop at a time. I love that packaged hummus lists the nutritional info as a 2-tbsp serving — when was the last time you ate only two tablespoons of hummus? Their 4.5 grams of fat and 70 calories may seem innocent enough, but they translate to 18.7 grams of fat and 291 calories in a more realistic 1/2-cup serving size.

I adore the topped hummus served in Middle Eastern restaurants and now available in grocery stores. My do-over for this protein-packed dip trades the olive oil and some of the tahini for non-fat Greek yogurt to keep it creamy and a spicy topping to kick things up a bit. For classic hummus, simply eliminate the topping.

Hummus

1 can (15 oz/398 mL) chickpeas, drained and rinsed

1 garlic clove, minced

1/4 cup fresh lemon juice

1/4 cup non-fat plain Greek yogurt

3 tbsp tahini

1 tsp ground cumin

Sea salt and freshly ground black pepper

Chipotle Red Pepper Topping

1/3 cup diced jarred roasted red pepper

1 green onion, thinly sliced

1 tbsp olive oil

1 tsp minced chipotle pepper in adobo sauce

Sea salt and freshly ground black pepper

Prepare hummus: In a food processor, purée chickpeas, garlic, lemon juice, yogurt, tahini and cumin until smooth, adding water 1 tbsp at a time up to 1/4 cup until hummus is the consistency of a smooth paste. Season with salt and pepper, then transfer to a bowl.

Prepare topping: In a small bowl, mix together bell pepper, green onion, oil and chipotle pepper. Season with salt and pepper. Scoop topping onto hummus, piling it in the centre. Serve with fresh vegetables for dipping.

Tip:
For grab-n-go servings, portion hummus and topping into small Mason jars in 1/2-cup servings. Will keep for 3 days, refrigerated.

Per Serving (1/2 cup)

Before: 291 calories / 18.7 g total fat

Dish Do-Over: 246 calories, 10.8 g total fat

Nutritional information: 4.7 g saturated fat, 35.5 g carbohydrates, 2.6 g fibre, 0.1 g sugar, 7.6 g protein, 369 mg sodium, 0 mg cholesterol

Serves 6

Hands-on Time: 20 minutes

Total Time: 20 minutes + 1 hour chilling time

No one will miss the mayo in this deli classic. Brown rice pasta also lightens things up and is easier to digest than white pasta.

1 1/2 cups brown rice pasta

1 cup diced celery

1 cup diced red bell pepper

1/3 cup finely diced dill pickle

1/3 cup grated peeled carrot

1/4 cup finely diced red onion, soaked in cold water for 5 minutes, then drained

1/3 cup non-fat plain Greek yogurt

3 tbsp chopped fresh flat-leaf parsley

2 tbsp apple cider vinegar

2 tbsp Dijon mustard

2 tbsp honey

Sea salt and freshly ground black pepper

Bring a large pot of salted water to a boil and cook pasta according to package instructions. Drain, rinse under cold water and place in a large bowl. Add celery, bell pepper, dill pickle, carrot, onion, yogurt, parsley, vinegar, mustard and honey to pasta and stir well. Season with salt and pepper. Cover and refrigerate for at least 1 hour before serving to allow flavours to blend. Will last for 2 days in the fridge.

Per Serving

Before: 470 calories, 33 g total fat

Dish Do-Over: 263 calories, 2.1 g total fat

Nutritional information: 0.5 g saturated fat, 57.1 g carbohydrates, 2.2 g fibre, 8.3 g sugar, 6.5 g protein, 221 mg sodium, 1 mg cholesterol

Serves 8

Hands-on Time: 30 minutes

Total Time: 30 minutes + 1 hour chilling time

Potato salad is a quintessential summer favourite, but not so fabulous on the old waistline. Mayo is pretty much the biggest offender here, and more is needed if using really starchy potatoes. Greek yogurt is the obvious swap. Also, I use Yukon Gold potatoes, which are a perfect all-purpose spud because they are the ideal combo of a creamy and a waxy potato. Their smooth texture and buttery flavour allow you to use less dressing, and their ability to hold their shape after cooking makes them beautiful for potato salad.

2 lb Yukon Gold potatoes (about 6 potatoes), each cut into 8 pieces

3 tbsp apple cider vinegar

1/2 tsp sea salt, plus more to taste

1 cup non-fat plain Greek yogurt

4
Perfect Hard-Boiled Eggs
, peeled and chopped

2 celery ribs, finely diced

2 medium dill pickles, finely diced (about 1/3 cup)

3 green onions, thinly sliced

2 tbsp yellow mustard

Freshly ground black pepper

1 tsp smoked paprika

Place potatoes in a medium saucepan and cover with salted water by 1 inch. Bring to a boil over high heat, reduce heat to medium and simmer uncovered until potatoes are tender when pierced with a knife, about 15 minutes. Drain well in a colander, then place in a large bowl. Add vinegar and 1/2 tsp salt to hot potatoes and mix well. Set aside to cool to room temperature.

Meanwhile, in a medium bowl, combine yogurt, egg, celery, pickle, green onions and mustard. When potatoes are cool, gently stir yogurt mixture into potatoes and season with salt and pepper. Cover and refrigerate for at least 1 hour and ideally overnight, as this salad is even better the next day. Sprinkle with paprika just before serving.

Per Serving

Before: 420 calories, 32 g total fat

Dish Do-Over: 146 calories, 3 g total fat

Nutritional information: 0.9 g saturated fat, 22 g carbohydrates, 2.1 g fibre, 2.3 g sugar, 8.4 g protein, 271 mg sodium, 110 mg cholesterol