Greek yogurt is the hottest trend in yogurt right now, but you might be thinking what makes it Greek yogurt? Greek yogurt is made by a centuries-old straining technique that removes most of the excess liquid — or whey liquid — from the yogurt allowing for a richer, creamier product.

This also boosts the nutritional value of Greek yogurt since it increases the protein to twice the amount found in regular yogurt, helping to keep your appetite satisfied until the next meal. You will still find a good source of calcium (15-20% of your daily recommended amount) and often lower amounts of carbohydrate compared to regular yogurt. Greek yogurt is also an excellent source of probiotics — good bacteria — that replenish and strengthen the bacteria naturally living in your gut.

Most people eat yogurt right out of the carton, which is a wonderful way to enjoy the sweet tang of Greek yogurt. But did you know you can incorporate it into your favorite recipes?

In the kitchen, Greek yogurt works as a natural substitute to many higher-fat ingredients due to the process of straining the liquid.

 Here are some ways to swap:

Make a simple salad dressing by using Greek yogurt as the base. In place of higher  fat and calorie sour cream and mayonnaise, substitute plain non-fat Greek yogurt and avocado along with the rest of the ingredients for a delightful treat you can feel good about.

Make a simple fruit dip by incorporating your favorite flavor of Greek yogurt (strawberry, blood orange and passion fruit are a few of my favorites) with an equal amount of light whipped topping. Not only is it a delicious way to dip your fruit, but also makes a lower-calorie, yet very flavorful base to a fruit salad. Just add the fruit right into it. Your family will love it!

Upcoming birthday cupcakes you need to frost? Start with equal amounts of plain non-fat Greek yogurt and semi-sweet chocolate chips. Let the yogurt come to room temperature for two hours, meanwhile melt the chocolate chips in microwave and cool to room temperature. Stir in a cup amounts of chocolate into the yogurt and spread onto your cupcakes!

In the mood for sour cream and chive mashed potatoes? Simply swap the sour cream for plain non-fat Greek yogurt and voila! You have a tasty side dish that is full of flavor, not of calories.