Yogurt has many beneficial nutrients, including protein, calcium, vitamin D, B12, magnesium, and potassium. It is also a very simple way to consume probiotics, healthy beetles that thrive in the gastrointestinal system. It has been shown that various strains of these probiotics help solve several problems, including:
- Immune support
- Vaginal health
- Lactose intolerance
Most yoghurts contain the phrase “living and active cultures” in the list of ingredients, and then several of the included strains are listed (i.e. L. Bulgaricus, L. Acidophilus, etc.).
Since yogurt is made from milk, it contains a natural form of sugar called lactose. But most brands also add sugar OR artificial sweeteners (such as sucralose, acesulfame potassium, etc.) to sweeten them. Due to the fact that plain yogurt has a slight smell, brands produce their yogurt to make them more attractive to the masses.
But, as you know, sugar is just empty calories. This does not mean that we should be suffering from sugar phobia, but it certainly does not improve anything, but only causes more cravings for sugar and spikes in blood sugar levels.
While the 5-6 ounce yogurt containers in the chilled section of the grocery store are pretty tempting, there are so many easy ways to sweeten and flavor your yogurt without adding any sugar whatsoever! These individual containers with sweetened yogurt usually contain 3-4 teaspoons of added sugar! While several brands have slightly fewer brands, there are very few brands that have not spoiled this nutrient-rich food with a lot of sugar.
If you did not dare to try plain yogurt because of the strong smell, there is a little trick … instead of buying low-fat yogurt, choose low-fat yogurt (Greek or regular). A little fat actually tames astringency, making it more attractive to many. Also, make sure you try several different brands, as some of them are better than others. Here are 10 creative and easy ways to turn boring yogurt into an aromatic pleasure!
Super ripe bananas are incredibly sweet, and they are also easy to grind! A large banana is actually 2 fruit servings, so when adding to yogurt, use ¼-½ large banana. Half a banana provides nearly 20% of your daily needs for B6 (pyridoxine), a nutrient involved in protein metabolism, immune function, cognitive development, and more! It also contains a healthy dose of manganese (8%) and potassium (5%).
Prep Time: 5 min. Cook Time: 5 min. Additional Time: 5 min. Total time: 15 min.
- 2 bananas
- 1 tablespoon peanut butter
- 1 teaspoon cinnamon
- 375 ml 1.5 cups natural Greek yogurt
Add banana, peanut butter and cinnamon to the blender and blend until smooth.
Add the banana puree in a bowl and add the yogurt until completely mixed.
You can use brown or yellow bananas. Brown banana is sweeter than yogurt.
Peanut butter and cinnamon are optional. You can leave them or replace them with other supplements such as vanilla or cardamom. You can use any natural yogurt you want. I love natural Greek yogurt for this.
Attention: in the table there are no indicators such as Net Carbohydrates and Sugar Alcohols. Because they are zero in all recipes in this article.
Homemade or canned applesauce without sugar is an ideal sweetener for yogurt. It mixes easily and is already the pantry or refrigerator of most people. Apple puree contains 2 grams of fiber per ½ cup and serves only 50 calories.
Make sure the ingredients list does not contain brands containing sugar, high fructose corn syrup, fruit juice concentrates, or any other form of sugar or artificial sweetener.
Prep Time: 15 min. Cook Time: 40 min. Additional Time: 5 min. Total time: 1 hour.
for apple puree:
- 6 peeled, hollow and sliced apples
- Juice 1/2 Lemon
- 1 tablespoon of pure maple syrup or more to taste
- 3/4 teaspoon cinnamon
- 1/4 cup water
- 4-6 cups plain or vanilla yogurt
- 1/2 cup of Maple syrup
- 1/2 cup of Granola
Assembly: a layer of yogurt, apple puree and granola in a bowl or glass. Sprinkle with maple syrup if desired.
Combine all the ingredients in a medium saucepan. Boil. Reduce heat and simmer for 30 minutes, stirring occasionally. Remove the lid and cook for another 10 minutes until the apples are soft and easy to grind. Add a little more water if necessary. Mash apples in chunky sauce (or mashed potatoes for a smoother sauce). Feel free to add more syrup or cinnamon to taste. Cold.
You can also add the following ingredients to your taste: you can use tomatoes, walnut, raspberries, almonds, prunes and grapes.
Berries, peaches, plums, cantaloupe, mango, papaya … There is no limit to how creative you can add fruit to your yogurt! Use what you have at hand, what is in season or what you need to eat before it starts to turn.
Why not add a few slices of sweet orange and squeeze the juice? How about stirring the remaining fruit salad after last night’s dinner?
Prep Time: 5 min. Cook Time: 10 min. Additional Time: 5 min. Total time: 20 min.
- 1 cup 7 oz. Fage 2% Greek Yogurt
- 2 Tbsp Swerve Brown Sweetener, packaged
- 1 pint of fresh strawberries or other fresh fruits.
Cook the fruit of your choice and set aside.
Add Swerve and yogurt to a medium bowl and mix with a rubber spatula before mixing. Wait 5 minutes for the Swerve to melt and mix again. Go to a small dish and serve immediately with fruit.
Store in sealed glassware for up to 3 days. Stir before use.
This warm spice has a light aftertaste and is easily added to your glass with yogurt. It has virtually no calories and boasts impressive nutritional benefits. Cinnamon can increase insulin sensitivity, helping to improve blood glucose control. Some studies suggest that it can also help fight inflammation and possibly improve heart health. Although a few drops of cinnamon in your yogurt will not be a magical medicine, it is certainly worth including in food, especially yogurt, for a great taste and a touch of sweetness.
Prep Time: 5 min. Cook Time: 20 min. Additional Time: 1 min. Total time: 26 min.
- 1 cup plain nonfat yogurt,
- 1 teaspoon cinnamon,
- 1-2 teaspoons stevia powder (whole sheet)
Mix all the ingredients.
leave at room temperature for 15 minutes.
Vanilla and Her Friends Extracts
Extracts are powerful flavor weapons that can transform a boring bowl of yogurt. There are dozens of extracts you can buy, the most common being vanilla. You only need a few drops, but they can certainly take it up a notch!
Prep Time: 5 min. Cook Time: 6 hours. Additional Time: 10 min. Total time: 6 hours 15 min.
- 1 quart goat milk, skim;
- ½ cup goat milk, skim, (non fat) powder;
- 1 x artifical sweetener;
- ½ teaspoon vanilla extract,
- granola & 2-3 walnuts,
- 1 teaspoon chia,
- 1 teaspoon yogurt culture, non-fat
Warm milk to 115 degrees. Stir in powdered milk, NutraSweet, or other sugar substitute and vanilla. Mix a small amount of milk with the yogurt culture. Stir into the rest of the milk and incubate for six to eight hours. Refrigerate when thick.
Here are a few flavors you might want to try:
These are also tasty in yogurt smoothies!
Blueberry Pool In a Glass
Did you know you can make your own fruit syrup or compote in less than 20 minutes!
Prep Time: 5 min. Cook Time: 9 min. Additional Time: 1 min. Total time: 15 min.
- 1 cup plain Greek Yogurt (I use 2% or full-fat)
- 1 Tablespoon almond butter
- 1 1/2 cup frozen blueberries
- Optional add-ins: 1 teaspoon cacao nibs
Blend all ingredients together in a food processor. Eat right away.
If you want it to be scoopable, you can freeze the mixture for about an hour. Bring it out of the freezer and let it thaw for a few minutes before scooping.
Sweet Baby Potato
Sweet potatoes are practically exploding with nutrition and flavor! These sweet jewels are jam-packed with vitamin A, Vitamin C, copper, manganese, B-6, and B-5. Even just ½ cup of mashed sweet potato provides over 3 grams fiber and more than 100% of your daily needs for Vitamin A. According to the Office of Dietary Supplements, there are no other plant foods (fruits or vegetables) that provide as much vitamin A as sweet potatoes!
Prep Time: 4 min. Cook Time: 25 min. Additional Time: 1 min. Total time: 30 min.
- 2 pounds sweet potatoes or yams, peeled and cut into 1/2 inch pieces
- 1 tablespoon brown sugar
- 1 tablespoon maple syrup
- 1/2 teaspoon ground cinnamon
- 1/2 cup Greek yogurt
1. Place the sweet potatoes in a large pot and fill with cold water to cover the potatoes. Bring the water to a boil over high heat, then reduce heat to medium-low and then simmer for 10-15 minutes or until the sweet potatoes are tender when pierced with a fork.
2. Drain the sweet potatoes in a colander, shaking the colander to help remove excess water. Pour the potatoes into a large bowl.
3.Add the brown sugar, maple syrup, cinnamon, and Greek yogurt to the sweet potatoes. Mash to your desired texture and serve warm.
Many types of fruit can be pureed (just like baby food) to stir into yogurt as a natural fruit sweetener. Mango (fresh or frozen) is a great fruit that blends in a food processor well, but many others can work great too! Purees can be added directly to a large container of yogurt or stored in a mason jar in the refrigerator for up to 7 days.
Sometimes you can find frozen fruit puree with NO ADDED SUGARS/juice concentrates in the frozen section at the grocery store, often near frozen mixed drink ingredients. If you make your own, simply freeze portions in a small ice cube tray. Once frozen, place in an air-tight ziplock bag and remove a cube as needed. It will melt over several hours, keeping your yogurt cold in your lunch box!
Prep Time: 10 min. Cook Time: 3 min. Additional Time: 2 min. Total time: 15 min.
- 150g 5.29 oz Frozen Mango Chunks
- 50g (1/2 banana) Frozen Banana Slices
- 120g (1/2 cup) Greek yogurt
- 3 teaspoons chia seeds
Put all ingredients into a food processor and blend until smooth.
Serve immediately or return to freezer in airtight container.
The Miracle of Nuts and Nut Butter
While these may not add much sweetness to your yogurt, they can certainly add richness, crunch, and decadence! And, especially when paired with some fruit, it turns into the perfect bite hitting all the notes for sweet, savory, and tangy.
Some nut butters are very loose and stir in well, while others are a little thick. Either way, the yogurt is better for it! Make sure to buy nut butters where the only ingredient is nuts, and maybe a bit of salt- nothing else is needed! You can include any type of chopped nuts in your yogurt bowl including walnuts, almonds, hazelnuts, peanuts or pistachios. See what you already have in your pantry.
While the nut nutrition varies depending on the actual type, most nuts are a good source of healthy monounsaturated fats that help improve cholesterol numbers as well as rich in a variety of minerals!
The addition of 1 tablespoon of nuts or nut butter to yogurt adds 50-90 calories and healthy fat that will help keep you full for longer. If you haven’t tried almond butter, make it a priority! It has a slightly sweet, nutty flavor that I think is simply divine! Add a tablespoon today!
Prep Time: 5 min. Cook Time: 1 hour 15 min. Additional Time: 5 min. Total time: 1 hour 25 min.
- 1 14-ounce can full-fat coconut milk* (organic when possible, see below for brand recommendations // or sub-light for thinner yogurt)
- 2 capsules vegan-friendly probiotic* (they need to be capsules, not pills, which have to be crushed, see below for recommendations // capsules can be easily opened and emptied)
- Honey, maple syrup, stevia, or agave nectar for sweetening
- 1/2 cup of vanilla extract or vanilla bean powder
- 1/2 cup of fruit compote
- 3 teaspoons almonds
- 2 sprigs of red currant
- 1 sprig of black currant
- 3 teaspoons of raspberries
Mix in a blender 1 14-ounce can full-fat coconut milk, 2 capsules vegan-friendly probiotic, 1/2 cup of vanilla extract, 1/2 cup of fruit compote and 2 teaspoons almonds. Separate the currant from the twigs and add to the yogurt with honey. Arrange them into glasses and send in the refrigerator for an hour. After you get the yogurt from the refrigerator, decorate it with fresh berries of currant, raspberry and almond.
It’s important to select a coconut milk that’s creamy and smooth (not grainy or clumpy) to ensure that the yogurt is creamy and smooth.
Shake your coconut milk well. Then open and pour into a clean, sterilized, Yogurt has an abundance of beneficial nutrients including protein, calcium, vitamin D, B12, magnesium, and potassium. It is also a very easy way to consume probiotics, healthy “bugs” that thrive in the gastrointestinal system.
Either way, the yogurt is better for it! Make sure to buy nut butters where the only ingredient is nuts, and maybe a bit of salt- nothing else is needed! You can include any type of chopped nuts in your yogurt bowl including walnuts, almonds, hazelnuts, peanuts or pistachios. See what you already have in your pantry.
Prune & Date Smoothie
Dried fruit can be rehydrated and pureed in a food processor to create a sweet paste to add to yogurt (or oatmeal, or even baked goods!). You need just a tablespoon or so.
This fresh-tasting frozen yogurt, inspired and adapted after a prune gelato-recipe by Marcella Hazan, represents a lot of what’s so good with frozen yogurt!
Prep Time: 10 min. Cook Time: 2 hours. Additional Time: 5 min. Total time: 2 hours 15 min.
- 18 small or 14 large prunes (i e dried plums; pitted or not)
- 350 ml (1½ cup) water
- 2 tablespoons sugar
- about 60 ml (1/4 cup) cream (to be whipped to about twice that volume)
- about 120 ml (1/2 cup) yogurt (possibly some more, according to taste)
- (optionally: 1-2 tablespoons of brandy (such as Armagnac)
Put the prunes, sugar and the water in a saucepan and bring to a simmer on medium heat. Cover and cook until the prunes have become very soft (about 10-15 minutes, depending on size).
If the prunes are to be pitted, let them first cool off in the liquid of the saucepan before pitting them (be sure to keep the liquid, by the way!).
When cooled down – or If the prunes already were pitted – remove them from the liquid of the saucepan (keep the liquid!), put them in a food processor or equivalent, and run them for a couple of moments.
Now, add the liquid from the saucepan and continue processing until the prunes are completely puréed (if using, add the brandy now).
Whip the cream so it increases to about twice its volume. Blend the cream with the yogurt and the puréed prunes.
Churn in your ice cream machine according to instructions, or still-freeze in your freezer (further instructions in the post on making ice cream without ice cream machine!).
Enjoy fresh or after a 1-2 hour spell in the freezer. If to be enjoyed later, store in a freezer-safe container, cover with plastic film and a lid, and put in the freezer.
If you consider that the final base is insufficiently sweet, you could add some more sugar according to taste. Consider adding 1-2 tablespoons of inverted sugar (like Agave nectar, corn syrup, or the likes) which will give more sweetness per volume than ‘ordinary sugar’. Adding some alternative sweetener (like Stevia-products) might be another possibility to consider.
OREGANO LIME YOGURT GREEK CHICKEN SKEWERS
Prep Time: 5 min. Cook Time: 50 min. Additional Time: 5 min. Total time: 1 hour.
- 1 1/2 pounds chicken breast (2-3 breasts)
- 3/4 cup plain Greek yogurt
- 1 Tablespoon olive oil
- 1 teaspoon dried oregano
- 1 1/2 Tablespoon lime juice (1-2 lemons)
- 1/2 teaspoon salt
- 1/4 teaspoon lime pepper (or black pepper)
- tzatziki (for serving)
Cut the chicken into one inch wide strips. In a baking dish or pie plate, combine the rest of the ingredients (except tzatziki). Whisk together.
Put the chicken in the yogurt mixture and toss to coat. Cover with plastic wrap and refrigerate at least 30 minutes or overnight.
Thread the chicken onto skewers. You can do this in a zig-zag pattern to get through the length of the chicken if it is difficult to get the skewer to stay through the middle.
Heat a grill to medium heat. When hot, place the chicken skewers on the grill and cook 3-4 minutes.
Flip and continue cooking until the chicken is cooked all the way through to 170F, approximately 3-5 minutes more.
Remove chicken from the grill and drizzle with olive oil. Serve with tzatziki sauce as desired or with lime wedges.
The exact cooking time of the chicken depends on the temperature of your grill and the thickness of the chicken. The best way to make sure your chicken is cooked correctly is to use a thermometer to determine the internal temperature of the chicken. It should be 170F.
This chicken goes well with salad, couscous, rice and grilled vegetables. It would also be great in a sandwich or gyroscope.
We hope you enjoy these recipes and cook them. Despite the fact that in some of them the cooking time is indicated from 1 hour or more, let it not bother you. In fact, they are easy to prepare, and the time it takes to wait for the cooling of yogurt or other ingredients in the refrigerator takes time. Bookmark this article and share it with your friends.