What's the deal with plain yogurt?

[Paris Madeleine]

So what’s the deal with plain yogurt? It seems everyone is talking about it these days from Martha Stewart in her May issue of Martha Stewart Living to Mireille Guiliano in French Women Don’t Get Fat. Plus it’s a staple on the Core Plan and even the South Beachers love it.

So what’s the deal? The deal is plain yogurt is really good for you. We all know that yogurt contains the live cultures that help keep us healthy but fat-free plain yogurt per cup also contains:


110 calories
0 g fat
0 g trans fat
0 g saturated fat
10 g protein
40% of RDA calcium
Yeah, you just ain’t getting all that with the flavored, corn syrup swirled stuff!

So what can you do with fat-free plain yogurt? Or maybe the question should be what can’t you do with it?

My numero uno fave is to make yogurt cheese (http://www.healthiestdiet.com/yochee/yochee.htm) with my Donvier yogurt cheese maker. Between the huz and I, we go through 2-3 quarts per week of yogurt made into yogurt cheese. It’s really that good! Some of the stuff we like to do with it:

Add fruit and a tablespoon of honey
Add vanilla extract and a tablespoon of maple syrup
Add dill, garlic powder, onion powder and a dash of cayenne for a veggie dip
Layer with fruit for a parfait
Use as a sub for ice cream
Use as a sub for mayonnaise or mix 3 parts yogurt cheese to 1 part mayo
Use as a sub for whipped cream with desserts
Use as a sub for cream cheese in casseroles, dips, desserts or pies
Use as a sub for sour cream on baked potatoes or any other dish
Mix with low-fat or fat-free ricotta for a cheesecake dessert
Mix into oatmeal or other hot cereals to make creamy

Yogurt cheese is similar to Greek yogurt that can be found at Trader Joe’s, specialty food stores or ethnic markets. There’s just nothing like a creamy Greek yogurt… it’s incredible!

But what about just plain yogurt with whey and all?

How about a smoothie? Add fruit, yogurt and whirl! A ton of protein in one cup – perfect for after a workout.
Stir into soups or stews for a creamy bowl of goodness.
Use as a substitute for oil in baked goods.
Make your own sweet yogurt with extracts and fruit or with sugar-free flavored syrups.
Use in homemade Greek or Indian recipes.

1 cup fat-free plain yogurt is no-count on the Core plan and 2-3 points per cup on Flex depending on fiber count. My favorites include: Trader Joe's organic, Stonyfield Farms organic, Nancy's and Dannon. For Greek yogurt, the one and only Fage Total is where it's at!

It’s a wonderful wonder food! Three hurrahs for the often overlooked but much beloved fat-free plain yogurt! :bcbsalute

[plcm111195]

I second that! I try to have some every day.

I like the Stonyfield Farms organic best of the brands I can easily get locally. I tried Cascadian (I think was the name) it was super tangy.

I also like to make yogurt cheese, but I'm more low tech. :D
I use a funnel lined with a coffee filter placed in a tall glass. Works like a charm.

My favorite thing lately is to mix a few tablespoons of DV SF Almond syrup (other flavors are good too) in before I drain the yogurt so the final cheese is still "cheesy" and infused with the flavor. It makes a great spread for low point bagels or english muffins.

I also like to mix a package of alba dairy shake mix into drained yogurt for a chocolate creamy dessert that counts as 2 dairy servings for 3 points.

Oh, and how could I forget my Creamy Bulgur Breakfast (http://www.healthdiscovery.net/forums/showthread.php?p=199755#post199755)

That's all I can think of right now and I should be working so I'll come back if I think of more.

[Paris Madeleine]

I've got to try your bulgur breakfast, Joanne! Yummy!

I forgot to mention salad dressings too! I use a SimplyOrganic ranch packet to some yogurt cheese and 1% buttermilk for an awesome ranch that's only 1 point for 2 tbsp!

[suzie_lightning]

Plain yogurt is the food of my childhood. My favorite summer yogurt treat is a lassi--plain yogurt mixed blended with a bit of ice, water, and sugar (or sugar substitute). I also LOVE grated cucumber, plain yogurt, and a bit of roasted cumin and salt (tomatoes, too, sometimes). It goes great by the side of lentils and other spicy dishes.

But...I need to branch out. Paris and Joanne, you have re-inspired me to make yo-chee! Every time I go to the fridge someone (DB) has dipped into the yogurt! Paris, every time I see your banana-split-esque concoction I head to the fridge to see if there's yogurt available. :D

[Kait617]

Paris, Joanne, Suzie--

I have been hearing about yo-cheese for a long time and I am still a bit confused despite having read a lot about it. Exactly how do you make it? Whats the consistency like? And how many points? I'd really love to experiement with this, plus I need help getting in my dairy.

TIA :bcbsalute

[plcm111195]

Kait617, Follow the link Paris gave for Yochee (http://www.healthiestdiet.com/yochee/yochee.htm) for a bunch of info.

I just put 1 cup of yogurt in a funnel that I've lined with a coffee filter and placed in a tall glass. I put it in the fridge overnight and the liquid drains off into the glass. In the morning I have yochee the consistency of a soft cream cheese. I count it the same way I count a cup of FF yogurt. 2 points. I think you lose a couple calories in the liquid but not a great deal. The site above and in Paris' post (same site) gives a lot more info.

BTW, this will not work with many of the flavored yogurts because they have added gelatin and things to keep it from separating.

Let us know if you have more questions.

[Paris Madeleine]

What Joanne said! :buddysmoo

When making yogurt cheese it's important to find a brand that does not use geletin to thicken. I had horrid results with Yoplain plain fat-free the first time I tried to make it. Dannon is a good easy-to-find brand available in most grocery stores.

[sodacracker]

Yogurt,Yogurt Rah Rah Rah!

I can eat a large container of ff plain yogurt a day ( like today!:) ).

I mix a cup with cereal; mix a container with a package of sf pudding mix; make yogurt cheese and then make low fat individual cheesecakes for 1 point each; mix yogurt with fruit and uncooked oatmeal and let it sit overnight in the fridge for a homemade old fashioned muesli. Dollop some on a baked apple with a sprinke of spice; a cooling condiment to curried chickpeas.......

[nancyny]

I don't use any special gadget to make yogurt cheese. I line a strainer with coffee filters, add the yogurt, put the strainer in a bowl (to hold the liquid), cover and let drain in the fridge for a couple days. The longer you drain it the thicker it gets. I pour off the whey often. I start with a 2-lb. package of yogurt and divide the result into 4 servings @ 1 dairy each and 2 pt. (or Core).

I like to mix it with fruit and sweetener (count points). Sometime I ought to try something more adventuresome so I keep my eye on these threads for ideas!

They are right that you want to use really plain yogurt. Check the ingredients. If there's anything in it other than milk and yogurt cultures, try another brand. Our grocery store brand (Tops) is usually OK.

I don't really care for yogurt, but I like the yogurt cheese. It's a great way for me to get in more dairy.

[Paris Madeleine]

Nancy I never really cared for yogurt before I discovered yogurt cheese. It's the only kind of yogurt we have over here now.

A while ago I wan concerned that I was losing the good bacteria with the whey but I email Stonyfield and they assured me that all of the cultures actually are still present in yochee, so now I eat up!

I've been reading a lot about the old-skool Euro way of eating (thanks to my interest in the French Women Don't Get Fat book) and it seems a lot of "naturally" thin populations eat a LOT of plain yogurt, 2-3 servings per day. I found that pretty interesting.

[Kait617]

Thank you! :buddysmoo I am going to get some plain fat-free yogurt this weekend and give it a whirl. I will let you know the results!


Kaitlin

[crazyfrog]

I just wanted to weigh in on this one. I Loooooove yogurt I go through about 3 quarts a week (on core!). I go through so much that I just get an extra gallon of milk when grocery shopping and make my own. I love mixing in frozen fruit and a little bit of sweetener (well-made yogurt doesn't have that bitter flavor). YUUUMMMMMMM!! I was just thinking of this actually because I need to make more this weekend!
Happy yogurt eating buddies!

[Me4Me]

Wow, so many great ideas. I already did grocery shopping for the week, but hubby won't mind stopping past the store to pick up some yogurt tomorrow. I've heard about yogurt cheese, but now I'm sold, I've just gotta try this!

[True Me]

I love FF Plain Yogurt!

To make my yogurt cheese, I poked holes in a cool whip container which fits inside of a slightly larger container (to catch the whey). I put a coffee filter in the cool whip container, add the yogurt and then put the cover on! So easy and so delish!

[Paris Madeleine]

Dawn how inventive!

I am loving my yogurt even more these days. I was on an antibiotic last week and I really think my serving per day kept me from getting a yeast infection.

[bookowl]

ooh, yummy - count me in with the plain yogurt lovers!

DH and I make a super healthy smoothie for our breakfasts:

1 cup FF plain yogurt
1/2 cup frozen blueberries
1/2 cup frozen strawberries or raspberries
1/2 cup cooled green tea
2T ground flaxseed
1T organic honey

Lots of antioxidants, vitamins, protein - it's all good stuff, and I've finally found a good healthy breakfast that I love, which is no small feat! I tended to stop at brueggers or starbucks to pick up a bagel or the "low fat" coffee cake - I think about that now and just cringe.

[pakmom]

Different take -


I love spicy food. I take plain yogurt, a couple of green chili peppers, some cilantro, and salt and make a "smoothie" of sorts. I store that in a plastic container in the frig and use it to spread on my veggie burgers instead of mayo. Also good dip for raw vegetables.

Pakmom (Noni)

[Momma Bird]

Just wanted to thank you guys for the yogurt cheese idea. How smart! And GOOD too! I went to three stores last night and finally found plain non-fat all natural yogurt. I put it in the strainer, and for lunch today I mixed the yo-chee with minced garlic and put some in a pita with roast beef. It was so good!!

[Kait617]

:rage: I am still trying to make my yo-cheese. My roommates did the shopping this weekend and the yogurt they got had gelatin in it. I know, not really their fault, and it was sweet of them to pick me up my special requests anyway, but I am mad that I can't make it yet! I'll have to use up some of the other great plain yogurt ideas first.

Kaitlin

[judyjudyjudy]

Bump! Bump! Bump! (Bought some FF Plain Yogurt today and can't wait to try some of these ideas! Bought some White Chocolate SF FF Pudding Mix and am going to mix it in and have some with strawberries tonight for dessert. Yummy!

[Paris Madeleine]

I am so happy to see so many responses and views of this thread! This AM I had fresh strawberries with Greek yogurt (full fatty goodness too!) and it was so incredibly good. Dessert for breakfast!

[nancyny]

GMTA Paris. Only I had strawberries and yogurt cheese for dessert (after dinner snack). Yum! Can't wait for the local strawberries (mid-June).

[plcm111195]

Ok, this may sound gross, but I really like it. I adapted this from a recipe I found online. I made this the night before I was going to have it for lunch last week and when I opened it at work it was this cool neon fuschia color! :D

I'm still working on the final recipe, but this is my starting point

Same Day Beet Relish

1 can shoestring-cut beets, drained (or just chop up a can of sliced beets)
1-2 tsp grated horseradish or to taste
1/2 - 1 tsp Dijon mustard or to taste
1-2 packets Splenda or to taste
salt and freshly ground pepper
2 tablespoons red wine vinegar
yogurt cheese from 1 cup ff plain yogurt

In a small bowl, beat together the mustard, splenda, salt, pepper and vinegar then mix in the yogurt until smooth. Mix beets and horseradish, pour dressing over and fold till coated. Can serve immediately or chill overnight (for more color :p)

This is at least 3 veggie servings and a milk serving. If you don't count points for veggies like me it's 2 points or 3 points if you go by total calories including the beets.

[jacquiodell]

I use a cheese cloth and make a sack then I tie it filled with yogurt in my fridge with a bowl underneath to catch the liquid. This is how my husband taught me. He is from the Middle East and this is how they make their yogurt cheese.

[CathyJ]

My latest with plain yogurt: Cook some whole wheat cappellini with some frozen mixed veggies (can cook the veggies right with the pasta) -- I like a blend of cauliflower/broccoli/carrots, which is called California Blend where I shop. Meanwhile, warm plain ff yogurt with some curry powder. You can add a little flour to keep the yogurt from separating, but this stuff is Core without the flour, so it depends on how you feel about points and about esthetics. When the pasta is done and the veggies are al dente (about 3 minutes), drain pasta mixture well and toss with the yogurt. You can also toss some cooked chicken with this. I like it with just the veggies, but my DH doesn't think he's been fed an entree unless there's some amount of meat/fish/poultry -- doesn't have to be much, token meat will do for him. ;) You could probably use other seasonings besides curry powder.

Cathy

[ggbeans]

I hope this doesn't send you screaming from the room--stupid ? time, here.:embarrass

I finally tracked down some ff plain yogurt--hit every store in my neighborhood--last one had it--figures.

Anyway, if 1 cup has 2pts, what would the pts be if I just wanted to use a few tbsps--like 2 or 3 with celery or something? I'm thinking 0 cause there are 16 tbsps in a cup.

I'm really excited to start experimenting with this yo-cheese stuff!!

[plcm111195]

Paullet

The one cup of ff plain yogurt has 2 points, when you drain it to make yo-cheese it's closer to 1/2 cup for the 2 points. Being the obsessed freak that I am :D, I would weigh the results of my yo-chee and divide the points by how much I used. So about 1/4cup would be 4 tablespoons for 1 point. 2 tablespoons would be 1/2 a point if you count them. If you just used a little then maybe just count it toward your BLTs and add a point when they add up. Or maybe you could just use it throughout the day in various ways and count the full 2 points and your dairy serving. HTH

[ggbeans]

Thanks, Joanne!! I wouldn't consider you obsessive--look at your incredible stats--that's not obsession--that's dedication and flat out smart decision making!!

[patinoh]

Would like to try the yogurt cheese, but have a question.DH is on almost no sugar, so I'm being very careful to keep track of his sugar intake. The no fat,plain yogurt shows 16gs of sugar per serving. That's way more than he's allowed. IDoes the sugar count stay the same in the cheese, after draining? Thanks for any info.

[Paris Madeleine]

Would like to try the yogurt cheese, but have a question.DH is on almost no sugar, so I'm being very careful to keep track of his sugar intake. The no fat,plain yogurt shows 16gs of sugar per serving. That's way more than he's allowed. IDoes the sugar count stay the same in the cheese, after draining? Thanks for any info. Pretty much.

Is that added sugar? The sugar in plain yogurt is naturally-occuring lactose, nothing added.

[baybrat]

Can I just say that I have been on WW on and off for 4 years and NEVER heard of yogurt cheese!!!!:embarrass I love that I can still learn and discover new things even when it seems like I've done and tried it all...all the little tricks to the trade so to speak! I will be trying this very soon, thanks guys for all the great advice and suggestions!


Nik

[princessfeistypants]

These ideas sound very good. Thank you all for sharing!

[baybrat]

OMG, I ate my yogurt cheese for breakfast like 2 minutes ago, and just had to say it tasted just like the Greek yogurt at Trader Joe's...I put a half a tb. of honey in it and it was just like it, sans the fat and the expense, and the fact that I live an hour away from the closest TJ's, lol! Thanks for the new discovery guys! I'm in a rut right now and anything new helps:D


Nik

[SouthernArt]

I LOVE yogurt and also cream cheese and stuff like that...I am so going to have to try this yogurt cheese stuff!!! TFS, guys!

[BurlingtonCTMan]

I love plain yogurt :)

Trader Joe's or Stonyfields Organic Lowfat or FatFree are both awesome and have 4grams of fiber (3 for some).

I add frozen rasberries, blueberries ext and it turns into a frozen yogurt treat! If you need to sweet'n it up (I like it without sweetners) add some splenda.

Great snack!

[Slim4Ever]

I have found my absolute favorite non fat plain yogurt is the Kroger Grocery Store brand. Try it sometime if you have a Kroger nearby. It has an incredible taste and better than Dannon in my book.

For easter I made an almond strawberry tart that had a cream cheese layer and I substituted my yogurt cheese with the almond extract and you would have never known it was not cream cheese!

:) Doreen

[dosbabe]

. :DI use a funnel lined with a coffee filter placed in a tall glass. Works like a charm. What do you do with the leftover whey?

[plcm111195]

What do you do with the leftover whey?

I drink it. Since I usually mix the yogurt with SF Syrup before I drain it, the liquid is sweet. I'm concerned about losing calcium and other nutrients in the whey, so I drink it just to be sure I'm getting the same nutrition as if I ate the yogurt "as is". When I drain plain yogurt I add a bit of sweetener before I drink it.

[WWCarol]

I must've missed this great thread a year ago...! :confused:

Interesting on drinking the whey, Joanne. I've never felt right just throwing it away, but that's what I've been doing...! :p

I know it's good for you~ :strong: :)

Down the hatch! :water1: ;)

[plcm111195]

I used to throw it away too, but then I noticed that the Greek yogurt was much lower in calcium than regular, so I tried it once. It wasn't too bad so I do it now just to be on the safe side.

[Paris Madeleine]

You can also use whey to lacto-ferment your own veggies and fruit relishes. I've done this and it works great!

[dosbabe]

You can also use whey to lacto-ferment your own veggies and fruit relishes. I've done this and it works great!
Do you add salt? How long do you let it ferment?

[Paris Madeleine]

Do you add salt? How long do you let it ferment? Yep to the salt; it depends on the recipe.

Here's the recipe I use for Ginger carrots.

A summary on lacto-fermented foods (http://www.fbfc.com/scoop/feb01/lacto.html)
WAP on lacto-fermentation (http://www.westonaprice.org/foodfeatures/lacto.html)
A word of caution - it's an art not a science (http://www.rejoiceinlife.com/recipes/cautions.php)

Right now I use wide-mouth canning jars but I plan to get a Harsch ceramic crock (http://www.radiantlifecatalog.com/prod.cfm/ct/5/pid/1139) for ease of use and larger batches.