sweetnutritionnyc
Read my guide on how to make yogurt from scratch! In a nut shell You spend $3-4 on a 1/2 gallon of milk and voila, you have 64oz (around 10 servings) of plain delicious creamy yogurt you can enjoy for up to two weeks in the refrigerator. What can you do with alllll that delicious yogurt?
Sweet:
Heat up a chocolate chip pancake or 1/4 of a large belgian waffle, dollop 4oz of greek yogurt on top and drizzle with maple syrup. Add raspberries!
Cut up 1/4-1/2 of a muffin you enjoy. For instance, a large muffin from Dunkin Donuts can cost you about 400-500 calories. If you cut it into 1/4 and then further cut into pieces you get to enjoy this sweet muffin with every yogurt bite for as little as 100 calories. All together, a less than 300 calorie breakfast.
Chop up 10 roasted almonds and 1 tbsp of chocolate chips. Add to the yogurt and stir in some bran flakes (for that extra crunch).
Mix 1 tbsp fresh almond or peanut butter into the yogurt and then top with 1 tbsp of jam!
Add 1/4c quick cooking oats to a mason jar with 1/2c skim milk and 2 tbsp peanut butter powder. Let is sit overnight. In the morning top it with 4 oz of greek yogurt and 2 tbsp dried fruit like dates or raisins.
Blend 6oz of greek yogurt with 1/4c liquid like water or milk, 1c fruit like chopped mango and 1 banana. Refrigerate overnight for a cold quick on the go COMPLETE breakfast.
Savory:
Enjoy a baked potato with fresh steamed broccoli, melted cheddar and a dollop of greek yogurt for extra protein and creaminess.
Mix greek yogurt with mayo (1:1 ratio), 2 tbsp chopped fresh dill, garlic powder to taste, salt, pepper and 2 tbsp lemon juice for a great sauce that you can pour over salmon!
Add it to hummus (1 can of chickpeas per 1/2c yogurt)
Leftover Whey:
If you strained your yogurt the liquid that is leftover is cultures and whey. Which is like liquid gold. Most people buy whey powder or supplements to boost the protein in their shakes. That’s highly processed! The leftover whey you have can last quite some time! Heres some ways to use it to build up the protein and nutrition in everything you eat!.
Pour some into a shake for a boost of protein (see smoothie recipes above)
Add it to a sauce you are making like marinara and vodka sauces.
Add it to a soup that’s creamy such as Broccoli and Cheddar Soup!
Stir it into oatmeal
SweetPea Nutrition Tip:
Ahhh the children. So it’s very easy to mix all of these things into foods your toddler’s eat. You just have to find out their interests!
For instance, my toddler is right now obsessed with peanut butter SO.
Peanut butter mixed with yogurt (fat, protein, dairy)
Peanut butter in a shake with bananas, spinach and yogurt (protein, fruit, vegetable, fat). Add whey here
Peanut butter in oatmeal WITH said yogurt and raisins (fat, whole grain, protein, fruit) add whey here.
Peanut butter on a whole grain piece of toast
What’s YOUR kids peanut butter?
