Whether on sandwich bread, pita bread, bagels or cake, yogurt-based spreads bring moisture and flavor to the foods they garnish. Because these spreads contain yogurt, they provide high levels of protein, calcium and vitamin B-12. These spreads can be thick or thin, sweet or savory depending on how you prepare them.
Thin Spreads
Use thin yogurt-based spreads as substitutes for mayonnaise on your sandwiches. Combine plain low-fat yogurt with seasonings such as garlic, onion, basil, parsley and dill. If your yogurt spread is not thick enough, add a tablespoon or two of sour cream.
Thicker Spreads
Thick yogurt-based spreads are more versatile than thin spreads. Use them as a mayonnaise substitute, as a sandwich filling or as a substitute for frosting on a cake. For these spreads, use a thick Greek yogurt or make your own thicker yogurt. Place a coffee filter or cheesecloth on top of a glass or bowl. Dump a container of plain, low-fat yogurt into the coffee filter or cheesecloth. Place the glass or bowl in the refrigerator, and allow the yogurt to drain overnight. Use the contents of the filter or cheesecloth as the base for your spread.
Savory Spreads
Thick yogurt-based spreads can hold seasonings and even finely-chopped vegetables. For the seasonings, try garlic, green onion and dill. Add chopped spinach, cucumber, carrots or bell pepper. Use this thick spread on sandwiches or bagels or as a dip for pita wedges and fresh vegetables. For best results, run your vegetables through the food processor before adding them to the yogurt and allow the spread to sit for at least an hour in the refrigerator before using it. During this hour, the flavors of the seasonings and vegetables will mix into the yogurt.
Sweet Spreads
Make a thick yogurt-based spread suitable for topping a cake by adding extracts or fresh fruits. Vanilla, almond or lemon extract gives a subtle flavor to the plain yogurt base. Mix in fresh blueberries, strawberries, bananas or pineapple. For dessert spreads, you can also use vanilla-flavored or fruit-flavored yogurt in place of the plain.
References
- “The Everything Guide to Food Remedies: An A-Z Guide to Healing With Food”; Lori Rice; 2011
- “Diabetic Dream Desserts”; Sandra Woodruff; 2002
- “Sandwiches, Panini and Wraps: Recipes for the Original Anytime and Anywhere Meal”; Dwayne Ridgaway; 2005
- “Wonderful Wheat: Hearty Grains for Healthy Homes”; Anne Casbeer; 2008
- USDA Nutrient Data Laboratory: Yogurt, Plain, Low Fat, 12 Grams Protein per 8 Ounce, NDB No. 01117
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