Genghis Khan and Yogurt – Who Knew!!!

Tonight I taught a nutrition class about Yogurt.  I know what you’re thinking, what could I possibly say for an entire hour about yogurt?  Well…it ended up being a really thought-provoking class, and we all tried a lot of new things.  In particular, we talked about how if the only yogurt you ever buy again is plain yogurt, it will be OK.  Adding your own toppings to either plain American style or plain Greek yogurt is way cheaper and way healthier than buying individual yogurts that have either fruit on the bottom or mix-ins that you have to stir in on the top.  This evening we made our own Yogurt Parfaits and experimented with the following types of add-ins:

We sampled homemade blueberry sauce, strawberry sauce, blackberry sauce, and raspberry sauce to stir into our yogurt and then experimented with maple syrup, honey granola, and even mini chocolate chips… I KNOW THAT IT MIGHT SOUND LUDICROUS THAT I’M ADVOCATING THAT YOU PUT YOUR OWN CHOCOLATE IN YOGURT BUT I’M SERIOUS…ADDING YOUR OWN CHOCOLATE IS MUCH HEALTHIER THAN HAVING A MANUFACTURER ADD IT IN FOR YOU.  This is because you’ll just add chocolate to your yogurt while the manufacturer is free to add in whatever artificial colors, flavors, and preservatives they choose.  The berry sauces totally transformed the tangy plain yogurt and really made it into something special.  To add to the good news, fruit sauces couldn’t be easier to make: simply thaw frozen berries, blend them together and if you desire, add a tiny bit of sugar.  (A good rule of thumb is 1 teaspoon of sugar for every 1 1/2 cups of frozen berries.)  Refrigerate your mixture and enjoy on top of yogurt for lunch!

Clearly, plain yogurt is very versatile, and we also discussed many of the ways that you can transform plain yogurt into something memorable.  For example, plain yogurt is a fabulous addition to marinades, spreads, dips, and smoothies.  Tonight we sampled three different kinds of Homemade Onion Dip.  One type was made with sour cream, the other was made half with sour cream and half with Greek yogurt, and the final type was made completely with Greek yogurt.  The general consensus was that the dip with the Greek yogurt was actually very yummy  and although there wasn’t a significant taste difference in the three, there was a vast nutritional difference in the three.  If you’d like the onion dip recipe, visit my website at:

Throughout the class, we practiced reading nutrition and ingredient labels on packaging and then learned about the misleading advertising that consumers have to sort through at the grocery store.  And one more thing… who knew that Genghis Khan, an ancient Mongolian leader who desperately wanted to expand his Empire and increase his sphere of influence in Asia, had a powerful army that was sustained by YOGURT! For all of you Trivial Pursuit lovers out there, I hope that this fun fact can help you win a game or two! 🙂

If you have a chance, leave a comment and let me know your favorite yogurt add-ins!

Until Next Week…Plan Well, Pack Well, Live Well,

🙂 Katie


3 thoughts on “Genghis Khan and Yogurt – Who Knew!!!

  1. Jen

    As always it is such a value add to read your blogs.
    I personally substitute Greek yogurt for mayo every chance I get, especially when making chicken salad with grapes and walnuts!
    Thank you Katie

  2. Mrs. Dellovo

    I must confess that I am behind on my reading, but I just wanted to say that I thoroughly enjoyed this blog post. I’m a huge yogurt fan and you’ve inspired me to try buying plain yogurt and making my own toppings! Thanks! 🙂

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