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KAPLODS's Photo KAPLODS SparkPoints: (2,571)
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Posts: 142
9/27/13 2:43 P

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Homemade Yogurt that fits "shake" guidelines

14 cups 1% or skim milk

1/4 cup plain yogurt with live cultures (I like using Fage, Chobani, or Oikos brand greek yogurt)

120g of unflavored, easily dissolving whey protein isolate (such as Syntrax medical)

Make yogurt by whichever method you prefer ( I use the crockpot yogurt method I learned on youtube), except that you will add the whey powder along with the yogurt starter. To make sure it disolves well, in a clean bowl or cup stir in about 1/2 cup of the warm milk into the yogurt, add protein powder and whisk until you see no lumps. Pour it into the warm milk (through a mesh sieve as a precaution against lumps, if you desire), stir well and continue on with the yogurt making as usual.

Per cup
145 calories (120 calories if made with skim milk)
3g fat (0g if made with skim milk)
12g carb
16g protein

I store my yogurt in airtight plastic or glass bowls with plastic lids. I do not flavor or sweeten my yogurt by the batch. Instead I scoop out a single serving into a serving bowl and then add flavorings. Usually I use a bit of Splenda and vanilla or almond extract. Torani or DaVinci sugar free syrups also work well (and keep the yogurt in guidelines).

The yogurt also makes a great smoothie base - just add frozen berries and blend until smooth, adding ice or water (or sugar free beverage like tea or Crystal Light) as desired to bulk up your smoothie. You can even add raw spinach if you want to "sneak in" an extra veggie serving.

This also makes a great dip for fruits or vegetables.

For fruit dip, add low cal sweetener and any desired extracts

For veggie dip, add savory seasonings (such as onion soup mix, garlic and dill, or ranch dressing mix powder)

Edited by: KAPLODS at: 9/27/2013 (15:22)
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