An uncommon breakfast food that is available at most supermarkets is a powerhouse in terms of nutrition and can even help reduce the risk of type 2 diabetes and heart disease
Having breakfast delivers countless advantages, such as fuelling the body with energy, boosting cognitive function, and supporting weight control. Numerous individuals skip breakfast due to insufficient time for preparing a delicious and wholesome meal during morning hours.
Nevertheless, this issue can be resolved by focusing on several nutritional powerhouses. One particular option can lower type 2 diabetes risk whilst delivering cardiovascular wellness benefits.
A gut health specialist reveals it’s also “one of the most microbially rich, healthy foods you can eat.” Yet this isn’t some exotic superfood found exclusively in premium retailers.
We’re talking about humble Greek yoghurt easily found at Asda for merely £1.84 per kilogram, working out to approximately 10 servings at roughly 18p each, reports Surrey Live.
The British Heart Foundation recognises that yoghurt represents a nourishing dairy option that can provide a delicious and beneficial dietary addition, packed with protein and calcium.
It’s a fermented product created by introducing live yoghurt (containing bacteria) to milk.
Strained Greek yoghurt offers greater thickness and higher protein content compared to regular yoghurt and milk.
The BHF explained: “Adding 200g of Greek yoghurt to muesli instead of 200ml of milk can double the amount of protein you are getting from around 7g to 14g.”
Studies also indicate that the unique nutrient combination found in dairy products like yoghurt and milk assists in reducing heart and circulatory disease risk, despite dairy foods containing saturated fat.
Professor Tim Spector, author of Spoon-Fed, has hailed Greek yoghurt as “one of the most microbially rich, healthy foods you can eat,” due to its positive impact on gut health.
However, he warns that not all Greek yoghurts are made equal. Some are laden with hidden sugars, making them one of the biggest contributors to our diets’ added sugar content.
Others are made with cream and milk, ramping up the saturated fat levels.
The British Heart Foundation advises: “Look for the words ‘no added sugar’ and ‘100% milk’ on the tub. And check that the only ingredients are ‘milk’ and ‘live cultures’.”
Protein is a key part of a balanced diet, playing a crucial role in muscle building and repair, immune system support, blood sugar regulation, and keeping us feeling full for longer.
In essence, it’s involved in nearly every bodily function.
While most people get enough protein from a balanced diet, certain groups, such as athletes or heavy weight trainers, may need to up their intake. Whether you’re a gym bunny or not, getting the protein your body needs is vital.
Lara Müller, a nutrition expert and product and sustainability manager at smart food brand yfood, describes Greek yoghurt as “a protein powerhouse”.
She recommends adding it to your breakfast bowl with your favourite fruits, honey, nuts, and seeds for the perfect high-protein start to the day.
Alternatively, swap out store-bought dips for homemade ones using Greek yoghurt.
You can replace mayonnaise with Greek yoghurt in homemade coleslaw, or why not give a versatile tzatziki recipe a go?
As for meals, Turkish-style eggs are a scrumptious way to enjoy a protein-rich meal.
Tzatziki recipe
Grate the cucumber into a clean tea towel. Sprinkle with salt and squeeze out all the liquid.
Add the cucumber, yoghurt, garlic and mint to a bowl, then mix well.
Turkish-style air fryer eggs recipe
The Ocado recipe team suggests using four ramekins or ovenproof moulds to cook each egg. Brush each ramekin with some vegetable oil, then fill it two-thirds full with hot water.
Crack an egg into each ramekin, place it in the air fryer and cook for five minutes at 185C until the whites are set but the yolk is soft and runny.
Meanwhile, melt the butter in a frying pan over medium heat. Add the garlic, harissa, salt, and pepper and fry for three minutes.
Divide the Greek yoghurt between two serving dishes. With a slotted spoon, remove the eggs from the ramekins and set them on the yoghurt.
Drizzle over the harissa butter, top each with a dill, and serve with toasted pitta bread.
