Okay, so now that I am becoming so knowledgeable about yogurt, I was telling a friend about Fage Total 0% Greek Yogurt.  I was telling her that there was a completely fat free Greek yogurt and that tasted great.

I’ve never really been into fat free.  I feel like it’s okay to eat fat in the [...]]]>

Okay, so now that I am becoming so knowledgeable about yogurt, I was telling a friend about Fage Total 0% Greek Yogurt.  I was telling her that there was a completely fat free Greek yogurt and that tasted great.

I’ve never really been into fat free.  I feel like it’s okay to eat fat in the foods that are supposed to have fat in them.

However, she was eating non-fat yogurt plain yogurt everyday and not loving it.  That just seems like such a shame to me because I enjoy my full fat yogurt treat without any guilt.  I know it’s good for me.

If you are going to insist on nonfat yogurt, you have to try Fage’s 0%.  It is rich and creamy and satisfying.

So, I had to go out and get my facts straight.  I not only loved the taste of this Greek yogurt, but I really couldn’t tell the difference from this and Fage’s 2%.  There was a slight difference between the whole milk Greek yogurt that I normally buy and the 0%, but it was barely noticeable.  I could definitely get used to this stuff.

So, here are the nutritional facts from FatSecret.com.

There are 120 calories in 1 serving of Fage Total 0% Greek Yogurt and zero of those calories are from fat.  31% of the calories are from carbs and 69% are from protein.  This is an incredible food and a tasty high protein snack.  In fact it might be the perfect diet food.

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• Snack Smart: Greek Yogurt Love (dailywd.womansday.com)

I love lemon flavored yogurt from the store, but I have not had much luck recreating it at home.

None of the lemon yogurt recipes I’ve tried yield the same results.  They tend to be too thin or runny.  Also, adding lemon juice at the wrong time can curdle the yogurt.

One thing that [...]]]>

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I love lemon flavored yogurt from the store, but I have not had much luck recreating it at home.

None of the lemon yogurt recipes I’ve tried yield the same results.  They tend to be too thin or runny.  Also, adding lemon juice at the wrong time can curdle the yogurt.

One thing that does work is simply adding lemon zest to the yogurt and letting it set overnight in the fridge.  This is much more subtle than lemon yogurt, but good.

Another yummy trick is to use lemon curd.  You can keep a jar of lemon curd in your fridge and then just add a spoonful to your yogurt when you want a lemony treat.

Lemon curd is pretty easy to make.  I found two wonderful recipes by Nigel Slater here.

This makes an excellent flavoring for homemade yogurt.  I actually like it better than store bought yogurt.   I like to add it into strained greek-style yogurt for a thick creamy lemon custard taste….oh, so yummy!

Yogurt, fruits, vegetables and salmon added to your daily diet can boost your immune system this flu season.  It’s a long flu season this year.  Keep your family healthy by enjoying a whole foods diet.

Dr. Sears says, “Eat salmon, salad and smoothies — those are my three top immune-boosters.”  Fruit and yogurt smoothies [...]]]>

Dreamstime-Monika Adamczyk

Yogurt, fruits, vegetables and salmon added to your daily diet can boost your immune system this flu season.  It’s a long flu season this year.  Keep your family healthy by enjoying a whole foods diet.

Dr. Sears says, “Eat salmon, salad and smoothies — those are my three top immune-boosters.”  Fruit and yogurt smoothies are the perfect snack, breakfast or dessert.  They are a great source of protein and calcium.  They also contain important phytonutrients, which are immune-boosters.

Both Dr. Sears and Dr. Alan Greene recommend yogurt smoothies as a great way to get kids to enjoy their fruit and veggies.

Check out the recipe below from Dr. Greene for a super-immune boosting smoothie that even a picky toddler will like.  Yes, it’s green and it has spinach in it, but it is delicious!

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• Dr. Alan Greene talks about healthy early eating habits (timesunion.com)

If you get hooked on this like I am, you’ll want to start making your own big batches of [...]]]>

I love this homemade frozen yogurt recipe.  It is similar to the tart and tangy probiotic rich yogurt found at Red Mango or Pinkberry, except better because it’s made at my house and costs next to nothing.

If you get hooked on this like I am, you’ll want to start making your own big batches of yogurt so you can stock up your freezer with this healthy treat.

This is super easy…all you need is plain yogurt, sugar and vanilla.

Here I am mixing in some vanilla and sugar into my plain yogurt.  I’ve strained this yogurt overnight to make a rich, thick greek-style yogurt.  You could just buy greek yogurt at the store.  This is a great way to use my homemade yogurt, which tends to be a bit thin.

Then pour the mixture into the ice cream maker.  I have a very simple and inexpensive ice cream maker.  It has a canister that can be removed.  You place it in the freezer for at least 24 hours prior to using.  I just keep it in the freezer, so it’s always ready to go.

The yogurt will expand as it freezes so you only want to fill it up half way full.  Here is what the frozen yogurt looks like when it’s done (in about 15 minutes).  I like to put the ice cream in the freezer for a few hours to firm it up a bit.

Now, this is NOT like ice cream.  It is tangy and refreshing like lemon gelato.  In fact many Pinkberry and Red Mango fans that try to re-create their favorite fro-yo at home mistakenly add lemon juice to their frozen yogurt.

That really is the closest thing to compare it to, but really it has a completely unique taste that quickly becomes addictive.  I can’t get enough of it…it’s so good.  And it’s just strained plain yogurt, sugar (or a healthier natural sweetner) and vanilla, so it is actually very good for you.

Yogurt Cheese is easy to make and can be used in so many delicious recipes.

The best way to enjoy yogurt cheese is to make it using your own homemade yogurt.  If you were to make it with store bought yogurt it would be a bit expensive since you have to make a lot for most [...]]]>

Yogurt Cheese is easy to make and can be used in so many delicious recipes.

The best way to enjoy yogurt cheese is to make it using your own homemade yogurt.  If you were to make it with store bought yogurt it would be a bit expensive since you have to make a lot for most recipes.  Generally, 1 cup yogurt yields 1/2 cup yogurt cheese and 1/2 cup whey.

Before you discard that whey, discover the many benefits of wonderful whey.

I used this yogurt cheese to make some homemade vanilla frozen yogurt.  Yogurt cheese can also be used to make yogurt dips, sauces and cheesecake.  It makes a great substitute for cream cheese.

To make yogurt cheese, simple strain yogurt in cheesecloth or a strainer lined with coffee filters.  Cover it and let it set in the fridge overnight.  It needs to strain for about 12-18 hours.

This is actually the same procedure as making greek yogurt, except you will strain the yogurt for longer.

Yogurt cheese will last up to 2 weeks in a tightly covered container. In middle eastern countries they roll it (called Labna) into balls and store them in a jar of olive oil. This cheese is similiar to raw mozzarella and can be used in many of the same recipes.

You can find out more about yogurt cheese recipes here.

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However this Easiyo invention is intriguing.  They are fairly inexpensive and look about like a thermos (btw- you can make yogurt in a thermos).

If you’ve [...]]]>

I thought this post was great from Ginger, Boo and Pickles.  I have never used the Easiyo yogurt maker before; I am a fan of making yogurt in the crock pot.

However this Easiyo invention is intriguing.  They are fairly inexpensive and look about like a thermos (btw- you can make yogurt in a thermos).

If you’ve tried using Easiyo to make yogurt, let me know what you think and check out this tutorial.

Whey should not be considered a waste product because it is so valuable.  Many cheese makers throw it out, but it is very useful in [...]]]>

One of the great things about making homemade yogurt is having a lot of nutritious whey on hand.  You can use whey to soak whole grains and to make lacto-fermented vegetables.

Whey should not be considered a waste product because it is so valuable.  Many cheese makers throw it out, but it is very useful in the kitchen and has many health benefits.

Sally Fallon says in Nourishing Traditions that, “Modern cheese makers consider whey a waste product, but in earlier times it was used to produce a variety of other fermented foods and beverages”.

I don’t know when whey ceased to be an everyday household item, but if you make homemade yogurt or cheese you will also be producing whey.  Little Miss Muffet enjoyed her curds and whey, but I guess most people don’t do that anymore.

We use our whey for soaking rolled oats to make porridge, for making lacto-fermented veggies and sometimes we add it to smoothies (just a little-it’s tart!).

Here are some more tidbits about whey from Hanna Kroeger of Ageless Remedies from Mother’s Kitchen.

~Whey is such a good helper in your kitchen. It has a lot of minerals. One tablespoon of whey in a little water will help digestion. It is a remedy that will keep your muscles young. It will keep your joints movable and ligaments elastic. When age wants to bend your back, take whey… With stomach ailments, take one tablespoon whey three times daily, this will feed the stomach glands and they will work well again.~

It doesn’t surprise me that yogurt comes in at first place.  Here’s why:

It’s loaded with nutrients.

It’s a great source of bone building calcium.

It provides high quality protein.

Yogurt provides vital B vitamins.

It is full of [...]]]>

Health New Digest is discussing the top ten foods that offer high nutritional value and can help you with your fitness goals.

It doesn’t surprise me that yogurt comes in at first place.  Here’s why:

It’s loaded with nutrients.

It’s a great source of bone building calcium.

It provides high quality protein.

Yogurt provides vital B vitamins.

It is full of healthy immune boosting bacteria known as probiotics (the kind that line our gastrointestinal tract).

Yogurt is a great food, snack or snack topping.

It’s portable and easy to find.

Diets high in low fat dairy products help you stay trim.

Health News Digest also names oatmeal, salmon, legumes, cabbage, tomato, spinach, asparagus, sweet potatoes, popcorn, banana and cottage cheese as top foods that are nutrient dense and offer incredible health benefits.

You don’t really even need a recipe, it’s easy to experiment and make make a great dressing by modifying the recipe below.

For some inspiration, check out these Yogurt Salad Dressing Recipes.

This is a great [...]]]>

Making homemade yogurt salad dressing is easy and once you’ve taste it, you won’t want to buy the stuff at the store.

You don’t really even need a recipe, it’s easy to experiment and make make a great dressing by modifying the recipe below.

For some inspiration, check out these Yogurt Salad Dressing Recipes.

This is a great way to make your salads actually good for you.  Are the salads you make healthy?

Of course any salads are healthy…right?

A bowl bowl of romaine, spinach, shredded carrots and cucumbers covered in rancid canola oil, soybean oil, high fructose corn syrup and mono-sodium glutamate (MSG) is considered a healthy salad by most people.

Why not add a nutritious fresh dressing that actually tastes better than anything you can find at the store.

Here is a recipe to start with:

Basic Yogurt Salad Dressing

• Ingredients:
• 8 oz plain yogurt
• 1/4 cup mayonnaise
• 2 Tbsp chives, dried
• 2 Tbsp dill, dried
• 2 Tbsp lemon juice
• Directions:
• Mix it up and refrigerate.

Why should you soak whole grains in yogurt or whey?

Here are a few things you should know about [...]]]>

Since I make homemade yogurt, I always have plenty of whey on hand.  I keep the whey in mason jars in the fridge and I use it to soak whole grains.  You can also use yogurt or kefir.

Why should you soak whole grains in yogurt or whey?

Here are a few things you should know about whole grains:

~Proteins in grains, especially gluten, are difficult to digest.

~A diet high in unfermented and unsoaked whole grains, especially wheat, puts an enormous strain on the digestive organs.

~Digestive strain can lead to allergies, celiac disease, chronic indigestion and multiple sclerosis.

~By properly preparing our grains, much as traditional societies did, you can mitigate the effects of phytic acid, an anti-nutrient, a naturally-occuring plant compound found in grains.

~Phytic acid in grains is responsible for binding up minerals such as zinc (which you need for immunity and reproductive health), iron and others in your digestive tract and preventing you from fully absorbing them.

Grains containing gluten such as oats, rye, barley, buckwheat and wheat should always be soaked.  This is easy to do.  Simply add 1-2 Tablespoons of whey, yogurt or kefir to the grain and let is soak overnight.

Last night I added some whey (the liquid that can be strained off of yogurt) to a few cups of rolled oats.  This morning I added some more water and cooked up the oatmeal.  This simple step makes a big difference in the nutritional value of the oatmeal.

If you want to check out a recipe to get more detailed directions, see this recipe for Soaked Oatmeal Porridge from Nourished Kitchen.

This is an easy dietary change to make.  If you want to make more important changes, check out Nourished Kitchen for great recipes and ideas.

You can still join the 28-day Real Food Challenge.  We are on day three, so you can still catch up!

Go to the Archives – see the last three day’s assignments.