Mix it up!

Why didn't I think of this before? When I don't make my own yogurt - and kudos to anyone who always makes their own yogurt - I buy Wallaby Organic vanilla yogurt. It's delicious, but it's sweet. Very sweet just like most any yogurt other than plain. I had a brilliant idea the other day - I bought one container of vanilla and one of plain and mixed them together. Voila! Instantly lowered the sugar content. So am I late to the party? Do other people regularly do this? 

I've discussed low-fat vs. full-fat and asked you to read labels and make the best decision for you. Many low-fat products add numerous unnecessary ingredients. I'm very comfortable buying low-fat Wallaby vanilla yogurt because there's not lots of added crap... other than sugar that is. 


Action Item: Check the sugar content on your yogurt. Unless you enjoy plain yogurt, and hopefully you do, then your favorite is likely high in sugar. Look for lower-sugar content yogurt or mix yours with equal amounts of plain yogurt. This can be done with non-dairy yogurts as well. Besides consuming less sugar, you may just learn to love the taste of plain yogurt (or plain yogurt sweetened with fresh fruit!) I'm getting there, but still working on loving plain yogurt's tart taste.

For Further Reading: Low-fat, Lite and Nonfat and Sweet Snack

Extra Monday Post

As I sit and eat my homemade yogurt with frozen blueberries this morning, I thought I should again share the link to make your own. For two years, I've used a yogurt maker like the one pictured here. Basically all a yogurt maker does is keep the mixture at a steady temperature for the 4-8 hours necessary to make yogurt. It works great, but the little jars are kind of a pain to me to empty, clean, etc.

After I posted these homemade yogurt instructions the other day, I tried that method myself. Much easier and it makes one large batch (half gallon to be exact). Making your own yogurt saves money, can be healthier because you control the sweetener, and saves numerous plastic containers. Even though I recycle them, we can go through a lot!

The first few times may seem tedious because you're checking temperatures and making sure everything is just right, but I promise it gets easier. Try it and let me know!

Sweet snack

I often (and I mean often) eat vanilla yogurt with frozen wild blueberries. So delicious. You might like it for the same reasons that I do - it's filling, visually appealing, tasty and sweet, has a nice texture with the frozen blueberries, and it's good for you! There are, as always, a few things to remember.

Yogurt: Many brands have LOTS of sugar. Eat plain if you can and sweeten it with a natural sweetener such as honey. Or make your own! I started making yogurt after learning how to from a friend in Boston. I use agave nectar (still reading more about this) to sweeten mine and add a little vanilla. This way you have control of the sugar levels. Plain yogurt may be sweet enough for you with the added fruit. Some people also prefer soy yogurt, kefir or other options.

Blueberries: I prefer frozen because of the texture, and wild because they are smaller and tastier. But use your fruit of choice!

For us, this is a good addition to breakfast or a post-workout snack. Yogurt, with live and active cultures, helps maintain balance in your intestines. In other words, eating yogurt on a regular basis may help your intestines stay happy. And who doesn't want that?


Action Item: If you currently eat yogurt, especially yogurt with fruit in it, check the sugar levels. You might be surprised. If the sugar content is low, make sure it's not artificial sweetener (unless of course, you have diabetes or otherwise need some artificial sweetener in your diet).

Further reading:
1) What are Probiotics?
2) Make Homemade Yogurt - (I bought a small appliance that keeps the yogurt "cooking" at the right temperature, but it uses small containers which can be bothersome to empty and clean. I'm definitely going to try this method. My friend, who told me about making my own, kept hers warm overnight on her radiator!)

Greek Yogurt

If you're not eating Greek yogurt already, you should give it a try! We tried it a few years ago and Ron mentioned that the plain would be a good substitute for sour cream. Since then, our Mexican food is topped with a dollop of plain Greek yogurt. So good! Then I started adding it to recipes. The first time was just because I was out of something else, but it's great for baking because it keeps the items (usually cookies or muffins in my case) very moist while also adding protein!

Many people prefer Greek yogurt for the thicker, creamier texture; buy plain and add your own fruit and/or add lowfat granola for extra flavor and texture for a healthy snack. I've noticed that the individual containers have MUCH less sugar than regular yogurt (though I recommend large containers to be kind to Mother Earth). Even blueberry Greek yogurt, for example, has 6 grams of sugar in one serving and I bet 20-something in "regular" yogurt with fruit. More on that topic later.


Action item: Try using Greek yogurt this week... as a snack, in a recipe or as a substitute for sour cream.

For further reading: Baking with Greek Yogurt - I haven't tried any of these recipes, but they sure look tempting!