One thing that drives me absolutely crazy is flavored yogurt. Why? Because it’s junk masquerading as ‘healthy’ for us.
Yes, I said it: JUNK… because flavored yogurt is filled with sugar and other nonsense we have no need of. (I’m not totally against sugar, but I like to keep it in it’s place.)
Let’s take a mainstream ‘blueberry yogurt’, for example. (By ‘mainstream’ I mean one of those yogurt brands that has 50 different flavors and is often found on special for 5 for $5.) This is what the ingredient label looks like:
Now, when you read a lable, you may not know this, but they are listed by greatest to least. This means the first three ingredients typically make up the bulk of the product; and, in this case, your first three are milk, SUGAR, and blueberries. So, you see what I mean? SUGAR is one of the top 3 ingredients and comes before blueberries, meaning there’s more sugar than blueberries! Yuck… and then you get down to stuff like corn starch, preservatives, flavors, etc. etc.
Now look at the nutritional label:
You see that sugar content?? 26g of sugar is the equivalent of 6.5 teaspoons of sugar. 6.5 teaspoons!! And in one INDIVIDUAL serving!! Granted, yogurt and blueberries have their own naturally occurring sugars. However, the fact one of this brand’s top three ingredients IS sugar and the sugar came before the blueberries, I lean towards believing most of it is processed and not natural; and, hence, you will NEVER find it in my kitchen.
(If you have flavored yogurt in your fridge right now, go take a look at the ingredient label and the sugar content. Shocked?)
With all that said, because commercial flavored yogurt is so full of everything I totally REBEL from, I make my own… well, blend my own. Is it as sweet as the commercial stuff? No, not even close – but that’s why I love it! By keeping the hyper-sweetness of commercial brands off my tongue, my palate has been trained to appreciate the subtle, natural sweetness of what I make at home. (And, you know what? If I eat commercially produced flavored yogurt now, the hyper-sweetness is overwhelming.)
Now, don’t be overwhelmed at this idea! It’s very simple… and it’s all about your tools and your ingredients.
Before you begin, you’ll need to find some glass cups with lids, like these:
Ball canning jars and a storage jar and lid
(You can buy a flat of Bell canning jars for about 12 bucks.)
Next, assemble your ingredients:
- Fage PLAIN greek yogurt (my favorite of all the greek yogurts)
- Frozen fruit
(Notice I don’t list sugar, beet juice, corn starch, gelatin, or natural flavors… because we don’t need them!!)
Now, porition out about 1/2 cup of frozen fruit into each of the jars, cover/cap the jars, and place them in the fridge to defrost overnight. (I like to do several jars at a time before bed so they’re ready for me the next morning.)
Once the fruit is defrosted, you’re ready to pulverize it so it will blend nicely into your yogurt. (There are many ways you can do this, but I don’t think I’d do it without an immersion blender. It fits right into each of my cups and clean up is a snap! So, if you don’t have one, I highly recommend spending the $35 to get one; it’s one of the best tools I have in my kitchen.)
Add in about 3/4 cup of your PLAIN greek yogurt into each cup…
Stir with a simple spoon…
raspberry/blackberry greek yogurt
blueberry greek yogurt
mango greek yogurt
And that’s it! Your very own homemade fruity yogurt!!
You can make up several jars and store them for the week. I like to pull them out for afternoon snacks and add in some precooked quinoa, or top a cup with some of my quinola crunch.
A few final thoughts that may be stirring up questions in your mind:
1) Which fruits are best? Fruits that mash well, like berries, peaches, mangos, pears, kiwi, pomogranates, bananas. (Apples would require you to cook them first to soften them.)
2) Why frozen fruit? I used frozen for this post because it’s February and not a lot of good fruits are available right now. (In the summertime I’d do all of my yogurt with fresh fruit.) Also, frozen fruit is often fruit picked in it’s prime and flash frozen, so it’s often just as sweet as when it’s in full season.
3) What if I want it sweeter than it is with just the fruit? Use honey. (I’m not an agave fan, but that would be my second suggetion.) I actually use honey quite often… but just a little bit, like a tsp or so. It adds really nice flavor.
4) What if I don’t want to wait for the fruit to defrost overnight? You can put it into the cups and then put the cups in the microwave for a minute or two. (Just long enough to defrost, though… you don’t want them overwarm.)
5) Why greek yogurt? Because it’s nice and thick, which makes a particularly good base for this recipe. But, most importantly, the protein content is almost double that of regular plain yogurts. (If you choose to use a regular plain yogurt, it may be very watery – more of a drinkable than spoonable.)
If you’re a yogurt fan, I hope you’ll try and do this at home. It’s healthier, it’s cheaper, and, again, cutting out the processed sugars from just one more place is always a good thing… always.
Much love to you today.