Yogurt is created through the bacterial fermentation of milk. Yogurt cultures are added to milk (often cow’s milk, but can also be goat, water buffalo, camels, yaks, and others) which then ferment the lactose and create lactic acid. Cultures used often include Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus bacteria, and other lactobacilli and bifidobacteria may be added during or after culturing yogurt. Before we get to some simple yogurt recipes, let's first break down the differences between Greek and regular yogurt.
Greek Versus Regular Yogurt
In recent years, Greek yogurt has gained popularity. Its thicker consistency and higher protein content can increase feelings of satiety while contributing good nutrition. Let’s look at a quick comparison of Greek and traditional yogurt.
Consistency and Taste:
Greek: Thicker, creamier, tangier
Traditional: Thinner, milder
Greek: Typically strained three times
Traditional: Often strained one to two times only
Nutrition per 1 cup:
Greek (calories vary based on fat content):
- 22 grams of protein
- 10 grams of carbohydrate
- 25% daily calcium need
- 80 milligrams of sodium
- 240 milligrams of potassium
Traditional (calories vary based on fat content):
- 10 grams of protein
- 18 grams of carbohydrate
- 40% daily calcium need
- 150 milligrams of sodium
- 490 milligrams of potassium
2 High-Protein, Simple Yogurt Recipes
1. Simple Yogurt Bites
- 1 cup of Powerful Vanilla Bean Greek Yogurt (or Greek yogurt of choice)
- ¼ cup of your favorite nut butter
- A dozen pieces of your favorite fruit (strawberries, banana slices, raspberries, melon)
- Combine the Greek yogurt and nut butter.
- Cut the fruit up into bite-sized pieces.
- Line a baking sheet with parchment paper. Dip the fruit into the yogurt mix and transfer it to the baking sheet. (Tip: Use toothpicks for easy dipping and eating.)
- Store the tray of fruit in the freezer for at least 30 minutes.
2. Easy Overnight Oats
Ingredients (makes 1 serving):
- ½ cup of Powerful Vanilla Bean Greek Yogurt (or Greek yogurt of choice)
- ¼ cup of oats (old fashioned recommended)
- 1 teaspoon of chia seeds
Mix all ingredients in a 16-ounce Mason jar or another container of your choice that allows room for a topper (if using).
- Replace half of the oats with unsweetened cocoa powder and 1 teaspoon of vanilla extract, and top with a sliced banana.
- Replace the oats completely with cooked quinoa and 1 teaspoon of cinnamon, and top with a chopped apple.
- Top with ¼ cup of chopped walnuts.
- Drizzle with honey or maple syrup.
- Stir in 1 tablespoon of Yumbutter (or your favorite nut butter).