Tuesday, May 24, 2011

Homemade storebought greek yogurt

Confusing title but let me explain!
           Did you know the way you make greek yogurt is by straining off the whey from regular yogurt? The whey is the liquid that settles in your yogurt when you let it sit for a while  and you usually stir back in before scooping more out of the container. Whey contains most of the carbs of your yogurt and although it does have some protein, the majority of it is found in what's left behind when you drain off the whey.
           So have you tried Fage greek strained yogurt? I've read over and over on health blogs about how amazing it was so I finally broke down and dished out the extra money to try it.   It really was amazing. So rich and creamy and well worth the money, but I didn't want to spend the extra money for the rest of my life so I googled how to make homemade Fage Greek Yogurt and learned homemade yogurt is quite easy but I'll experiment and let you know how it goes, for now I'm doing this:
  • Take store bought regular fat free plain yogurt and dump it in a strainer lined with cheesecloth or a paper towel and set that strainer on a bowl the whey can drain into. Let is sit in your fridge over night, perhaps stirring it a time or two before going to bed and when you wake up you've got thick, rich, creamy greek strained yogurt, it will strain to about half the volume of what you put in, so for 4 cups of plain yogurt you strain and end up with 2 cups of greek strained yogurt. For a 1/2 cup serving you have 65 calories, 4.5 carbs, 11.5 grams of protein. 
  • For a small meal/snack I would probably do 1/2 cup of this greek strained yogurt and 1/4 cup cottage cheese mixed together to up the protein (and I really like the texture of them mixed together) and mix 1/8th cup of granola and 1/8th cup of frozen berries and sweeten with agave, honey or truvia depending on your caloric needs.
  • From the label of the Fage Greek Strained Yogurt container: You can use this thick yogurt in cooking pasta dishes or preparing spreads, sauces, smoothies and desserts as an alternative to cream and mayonnaise. Mix it with fruit or honey for a delicious breakfast or dessert.
  • For those learning to make your own bread, the strained off whey is really great to soak your whole wheat flour in overnight before making it into bread. There's many nutritional benefits explained in the website here.... If you're not ready to venture into soaking your flour you can just put the whey in your baked bread and rolls in exchange for part of your liquid, but start off slowly, perhaps just making it 1/4th to 1/2 of your liquid in your recipe, it has acidic qualities to it so don't go overboard, just see how you like it.  Here's a link to explain the nutritional benefits of using your whey in baked foods and many other things. Oh, and here's one more :)  Have fun and let me know how you like it!

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