Your Dietitian: Greek yogurt cheesecake for Easter (or any time)

Do you like cheesecake? Then you're not alone. Cheesecake is one of the most popular desserts in the U.S. With Easter just a few days away, many people will be serving cheesecake or mini cheesecakes for brunch or dessert. However, for the millions of Americans watching their weight, and/or on GLP-1 medications to lose weight, cheesecake may be off the menu. I've discovered a cheesecake that even people watching their weight can enjoy: a Greek yogurt cheesecake. Here's a few reasons to try this cheesecake that's so creamy and delicious that it's hard to believe it is lower in calories. Over 800 calories per slice Did you know that just one slice of New York-style cheesecake (the most popular type of cheesecake) delivers a whopping 830 calories and 59 grams of heart clogging fat? Shockingly, many other types of cheesecake are even more fattening: with up to 1,500 calories and over 100 grams of fat per slice. That's an entire day's worth of calories in just one slice of cheesecake — and enough fat to up your risk of a heart attack. So, here's how you can still enjoy a slice of cheesecake without all that fat and much fewer calories. Greek yogurt: the secret ingredient Greek yogurt is substituted for half the cream cheese in the recipe. This significantly lowers the fat to only 12 grams of fat per slice. Besides lowering the fat, that reduces the calories to just 290 calories per slice. Plus, using Greek yogurt adds protein: providing 10 grams of satisfying protein per slice. Neufchatel cream cheese Instead of full fat cream cheese, the Greek yogurt cheesecake uses Neufchatel cream cheese, which is one-third lower in fat. This cream cheese is just as creamy and rich tasting in the cheesecake as regular cream cheese — with much fewer calories and fat. Heart health For years, people with heart disease were told to eat angel food cake as a heart healthy dessert. That's because it is fat free. However, it is mostly sugar, egg whites and white refined flour. A small slice of angel food cake (1/12th of a cake) contains 5¾ teaspoons of sugar. Large pieces contain even more sugar. Since it is fat free and free of fiber, the sugar is rapidly absorbed — causing a spike in blood sugar. For people with diabetes or arthritis, this may be harmful. Thus, eating a Greek yogurt cheesecake may be a better choice. Although it contains about the same amount of sugar when fruit is added on top, Greek yogurt cheesecake's fat, protein and fiber will slow the digestion and lower the increase in blood sugar. (Omitting the cheesecake's fruit topping made with fruit juice, which I do, significantly lowers the sugar even more. See "note" under recipe.) Whole or single-serve cheesecakes The Greek yogurt cheesecake can be made as one large cheesecake or as mini cheesecakes baked in muffin cups for single servings. Both mini cheesecakes and slices of the large cheesecake freeze well. To freeze, first tightly wrap cheesecake slices or mini cheesecakes in plastic wrap and then place in a small freezer baggie. Try to press all the air out from the baggie before sealing to prevent freezer burn. It will keep in the freezer for up to three months. It's great to have a yummy dessert already-to-eat in the freezer. Then, when you want to enjoy more cheesecake, thaw it overnight in the refrigerator the day before serving. Or thaw the cheesecake in the microwave on "defrost" or 50 percent power for only 10 to 15 seconds until slightly softened, but still cold. Then allow it to set on the counter for 15 to 30 minutes to finish thawing. (Do not thaw on high power. It will ruin cheesecake.) So, this Easter, try making a delicious Greek yogurt cheesecake. It's so good you may never go back to eating full-fat cheesecake. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Greek Yogurt Cheesecake Crust:Cooking spray2 cups crushed cinnamon-sugar pita chips*2 tablespoons melted butter or margarineFilling:1 (17-ounce) container plain 2-percent Greek yogurt8 ounces reduced fat (Neufchatel) cream cheese, at room temperature3 large eggs¾ cup sugar¼ cup all-purpose flour1 teaspoon vanilla extract1 teaspoon finely grated lemon zest¼ teaspoon saltOptional topping:2 cups frozen wild blueberries¾ cup unsweetened pineapple juice1 teaspoon unflavored gelatin* If you are unable to find cinnamon pita chips, buy cinnamon graham crackers. Position oven rack in the center of the oven. Preheat the oven to 325-degrees.Coat an 8-inch springform pan with cooking spray. Wrap the bottom and sides of the pan in aluminum foil and place the pan on a rimmed baking sheet. Place the pita chips into a food processor and pulse until fine. Add the melted butter or margarine. Process until the pita crumbs are moistened. Pour crumbs into the springform pan.Press crumb mixture evenly around bottom and about ½-inch up the sides of the pan. Set aside. Wipe out the food processor. Then add the Greek yogurt, cream cheese, eggs, sugar, flour, vanilla, lemon zest and salt. Process until well blended and smooth. Pour over the crust.Bake until the center is just set, about 40 to 50 minutes. Allow to cool completely on a wire rack.Then, cover and chill in the refrigerator for at least 3 hours or overnight. Optional Topping:To prepare topping, place blueberries and pineapple juice in a small saucepan. Bring to a boil and reduce heat to low and cook for 5 minutes and then remove from heat. Sprinkle gelatin over 1 tablespoon water in a small bowl and let it stand for 5 minutes. Stir the dissolved gelatin into the hot blueberry mixture until combined. Transfer mixture to a medium bowl. Cover and refrigerate until it thickens, about 3 hours. Serving:After chilling, remove the springform ring around the cheesecake. Slice and, if using sauce, serve topped with the blueberry sauce. (If sauce is too thick, rewarm it in the microwave for 20 seconds before spooning it over the cheesecake.)Makes: 10 servingsNutrition per serving (with berry topping): 290 calories, 12 grams of fat, 10 grams protein, 2 grams fiber, 36 grams carbohydrates, 23 grams sugarNotes:- For a lower sugar topping, simply top with fresh blueberries or strawberries if a fruit topping is desired. I omit the fruit topping. The cheesecake is delicious without it.-Frozen wild blueberries contain twice the antioxidants as fresh, cultivated blueberries. However, cooking blueberries destroys much (about 77-percent) of their health-giving antioxidant called anthocyanins. Therefore, cooked wild blueberries end up with as many antioxidants as fresh berries. SOURCE: www.foodnetwork.com Healthy Mini Cheesecake Recipe Crust:10 graham crackers (about 1 ½ cups when crushed)(cinnamon or regular graham crackers)6 tablespoons melted butter or margarine Filling:1 (8-ounce) package of Neufchatel lower fat cream cheese½ cup plain Greek yogurt¼ cup honey (or maple syrup or sugar)1 large egg2 teaspoons vanilla extractPinch of saltOptional topping: blueberries (or strawberries) Place the oven rack in the center position. Preheat the oven to 350-degrees and grease or line 12 muffin tin cups. In a food processor, blend together the graham crackers and melted butter or margarine. (Or, place graham crackers in a resealable baggie, seal and crush with a rolling pin. Then pour into a bowl and stir in the melted butter.) Divide the crumbs evenly amongst the muffin tin cups and press down to flatten using your fingers. Bake for 6 minutes. While baking, clean the food processor. Add all the filling ingredients to the clean food processor. Blend until creamy and smooth. Evenly divide filling between the muffin cups. Bake for 17 to 20 minutes or until they look set and do not jiggle. Allow to cool for 15 minutes on a wire rack before refrigerating for at least 2-hours.Serve topped with warmed blueberries if desired.Nutrition per mini cheesecake: 245 calories, 11.5 grams fat, 4.9 grams protein, 30.8 grams carbohydrates, 14.2 grams sugarMakes: 12 mini cheesecakes SOURCE: www.erinliveswhole.com/healthy-mini-cheesecake-recipe