Vanilla Yogurt

Vanilla Yogurt
Prep Time
10 hours prep time + 6 hours chill time
Number of Servings
yields 7 cups
Ingredients
  • [q:1/2] gallon whole milk
  • 2 Tbsp yogurt*
  • 1 Tbsp vanilla extract
Directions
  1. For best results cool empty Instant Pot inner pot in refrigerator before beginning.
  2. To warm milk: Pour cold milk into Instant Pot inner pot. Secure lid, ensuring valve is turned to Sealing position. Press Yogurt button, and then press it again until display says “Boil.” This will slowly heat milk. Desired end temperature is 182°. After about 25 minutes, pot will beep, indicating that it is done.
  3. Remove lid and stir well. Measure temperature of milk. It should be between 180° and 185°. If it is not quite up to temperature, put lid back on and press Yogurt button until it displays “BOIL.” Check temperature again after 5 minutes.
  4. To cool milk: Press Cancel button to turn appliance off. Unplug unit. Carefully lift inner pot out, using oven mitts, and place on a cooling rack on counter. Cool milk to between 95° and 115°. Stir milk before testing temperature. Discard any milk “skin” that has formed. To speed up this process, you can place inner pot into a cold water bath. Just fill your sink with enough cold water to submerge pot halfway.
  5. Incubation: Once milk has cooled to desired temperature, place inner pot back into appliance and plug in unit. Place yogurt in a small bowl and slowly stir in K cup of warm milk from inner pot. Mix well. Add yogurt mixture to inner pot and stir well. Secure lid. Press Yogurt button (you may have to press button more than once to see hourly timer) and adjust time to 8 hours. For thicker yogurt, adjust time for up to 10 hours.
  6. After set time, display will read “Yogt” to let you know this phase is complete. Yogurt should be fairly thick. Add vanilla extract and stir well. Remove inner pot and cover pot with plastic wrap. Place in refrigerator to chill for 6 to 8 hours before serving.
Nutrition Info
Per serving (1 cup): 179 Calories, 9 g Protein, 14 g Carbohydrates, 9 g Total fat (5 g sat), 122 mg Sodium, [nutrition:5] Vitamin B12, [nutrition:3] Vitamin B2 (riboflavin), Calcium, Phosphorus, [nutrition:2] Vitamin D, [nutrition:1] Vitamin A, B1 (thiamine), Zinc

Lemon, Kiwifruit & Coconut Cream "Pie"

Lemon, Kiwifruit & Coconut Cream "Pie"
Prep Time
5 minutes prep time
Number of Servings
Serves 1
Ingredients
  • 1 Tbsp shredded or ribbon cut unsweetened coconut
  • [q:3/4] cup coconut yogurt
  • 2 tsp lemon juice
  • 2 to 3 tsp raw honey, plus a drizzle to garnish
  • [q:1/8] tsp pure vanilla extract
  • 1 kiwifruit, peeled and sliced
  • 1 heaping Tbsp gluten-free graham crackers, crushed
  • 1 tsp finely grated lemon zest
Directions
  1. Place coconut in a small saucepan set over medium heat and toast coconut until it begins to brown. Remove from heat and set aside.
  2. Place yogurt in a bowl and mix in lemon juice, honey, and vanilla extract until combined.
  3. Arrange or layer kiwifruit and then crushed graham crackers on top of yogurt mixture. 
  4. Garnish with toasted coconut, lemon zest, and drizzle with a little honey.
Nutrition Info
281 Calories, 8 g Protein, 43 g Carbohydrates, 3 g Fiber, 10 g Total fat (7 g sat), 114 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin K, Phosphorus, [nutrition:2] Calcium, [nutrition:1] Vitamin B2 (riboflavin), B12, Magnesium, Potassium

Turkey-Spinach Burgers with Pepperoncini Sauce

Turkey-Spinach Burgers with Pepperoncini Sauce
Prep Time
45 min prep time
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp extra-virgin olive oil, divided, plus olive oil cooking spray
  • [q:1/2] cup finely chopped onion
  • 5 oz baby spinach
  • Kosher salt and freshly ground black pepper
  • [q:1/4] cup plain nonfat Greek yogurt
  • [q:1/4] cup low-fat mayonnaise
  • 2 Tbsp minced seeded pepperoncini
  • 1 Tbsp liquid from the pepperoncini jar
  • 1 to 2 tsp fresh lemon juice or to taste
  • 1 tsp minced garlic
  • 3 oz crumbled feta cheese
  • 2 Tbsp chopped fresh oregano
  • 1 lb ground turkey
  • 4 whole-wheat hamburger buns, toasted
  • Lettuce and sliced tomatoes for garnish
Directions
  1. Heat 1 tablespoon of the oil in a skillet over medium heat. Add onion, and cook, stirring occasionally, until golden brown, about 8 minutes. Increase heat to medium-high, add remaining 1 tablespoon oil and spinach, and cook, stirring, until spinach is wilted. Season with salt and pepper and transfer mixture to a bowl. Chill in refrigerator until cooled to room temperature.
  2. Meanwhile, combine yogurt, mayonnaise, pepperoncini, pepperoncini liquid, lemon juice, garlic, and salt and pepper to taste in a small bowl and set aside.
  3. Preheat grill to medium. Once spinach has cooled, remove it from refrigerator and add feta, oregano, ground turkey, [q:1/4] teaspoon salt, and [q:1/4] teaspoon pepper. Mix just until combined and shape into 4 patties, each about [q:1/2] inch thick.
  4. Spray burgers lightly with cooking spray, and then grill over medium heat until just cooked through, about 6 minutes per side. Spread some yogurt sauce on bottom half of each bun, and then top with lettuce and tomato slices and a burger.
  5. Spoon remaining sauce over burgers and top with remaining bun halves. Serve immediately.
Nutrition Info
474 Calories, 31 g Protein, 34 g Carbohydrates, 6 g Fiber, 26 g Total fat (7 g sat, 9 g mono, 4 g poly), 947 mg Sodium, [nutrition:5] Manganese, [nutrition:4] Selenium, [nutrition:2] Vitamin B2 (riboflavin), K, Calcium, Iron, Phosphorus, Zinc, [nutrition:1] Vitamin A, B1 (thiamine), B3 (niacin), B6, B12, Biotin, C, E, Folate, Pantothenic acid, Copper, Magnesium

Healthy Foods to Curb Hunger

Healthy Foods to Curb Hunger
Don't let hunger pangs derail your diet.
Kelli Wilson
oats, avocado, toast, and almonds to snack on when hungry

Hunger pangs can derail a weight-loss program, but the Environmental Nutrition newsletter offers an easy strategy.

Eating foods that are rich in fiber, protein, and healthy fats will make you feel more full, for a longer time.

Healthy Foods that Fill You Up

  • Oatmeal

    Oatmeal is high in soluble fiber, which slows digestion. Research shows that people who started their day with oatmeal ate 31 percent fewer calories at lunch.

  • Almonds

    Almonds and other nuts offer healthy fat, protein, and fiber.

  • Eggs

    Eggs are high in protein and low in calories.

  • Rye Bread

    Rye bread tends to be more satisfying than other breads, perhaps because it is high in fiber.

  • Greek Yogurt

    Greek yogurt is rich in casein protein, which slows digestion.

  • Beans

    Not only do beans offer plenty of nutrients, research shows they can increase fullness by about 31 percent.

  • Avocados

    Avocados lower the desire to overeat by providing healthy monounsaturated fat. They're good sources of fiber, potassium, several vitamins, and healthful fat.

    A new study found that healthy (but overweight) adults felt fuller, and had less desire to eat over the next five hours after adding avocado to their lunch—and only added about 112 calories.

  • Salmon

    Salmon is loaded with protein and omega-3 essential fatty acids. Research shows that eating at least 25 grams of protein with meals helps control appetite and can contribute to weight loss. A 4-ounce piece of salmon provides that amount of protein. 

Sources

“Top foods to boost satiety,” Environmental Nutrition, 2017

“Consuming Half an Avocado During Lunch Can Make an Overweight Person Feel Full Longer...” Loma Linda University Health

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Contributor
The Taste for Life Staff
Tags
weight loss / dieting
diet / nutrition
oatmeal
almonds
nuts
eggs
bread
rye
beans
avocado
salmon
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yogurt

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Mixed Berry Goat Milk Yogurt Pops

Mixed Berry Goat Milk Yogurt Pops
Prep Time
5 minutes (Freeze Time: 6 hours)
Number of Servings
6 full-size ice pops (adjust recipe for smaller molds)
Ingredients
  • 12 oz (3 x 4oz pouches) KABRITA Goat Milk Yogurt & Fruit – Mixed Berry flavor
  • 12 oz fresh or frozen mixed berries (such as strawberries, blueberries and raspberries)
  • 4 oz water
  • Ice Pop molds of your choice
Directions
  1. Blend all ingredients until smooth.
  2. Fill ice pop molds with blended mixture.
  3. Freeze for at least 6 hours.
  4. When ready to serve, run molds under warm water for 15 seconds and ice pops should slide out easily.
  5. Serve and enjoy!
Nutrition Info
Per serving (1 pop): 65 Calories, 1.3 g Protein, 14 g Carbohydrates, 0.75 g Fat (0 g sat), 10 mg Sodium, [nutrition:2] Vitamin C, [nutrition:1] Vitamin D, [nutrition:1] Vitamin E

Blueberry-Pineapple Parfaits

Blueberry-Pineapple Parfaits
Prep Time
10 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup plain Greek-style yogurt
  • 2 Tbsp maple syrup
  • 1 cup diced fresh pineapple
  • [q:1 1/2] cups fresh blueberries
  • [q:1/2] cup granola
  • [q:1/2] cup shredded coconut, toasted
Directions
  1.  In a small bowl combine yogurt, maple syrup, and pineapple.
  2.  In four small wine glasses or parfait glasses spoon alternate layers of pineapple mixture, blueberries, granola, and coconut.
  3.  Repeat.
Nutrition Info
286 Calories, 9 g Protein, 10 mg Cholesterol, 33 g Carbohydrates, 22 g Total sugars (6 g Added sugars), 5 g Fiber, 15 g Total fat (9 g sat), 44 mg Sodium, [nutrition:2] Vitamin C, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Vitamin E, Vitamin K, Magnesium, Phosphorus, Zinc

Strawberry Soup

Strawberry Soup
Prep Time
10 minutes
Number of Servings
6
Ingredients
  • 6 cups sliced and hulled (stems removed) fresh strawberries
  • [q:1 1/2] cups vanilla yogurt
  • 1 cup orange juice
  • [q:1/3] cup honey
  • 2 tsp vanilla extract
  • Additional sliced strawberries, vanilla yogurt, and mint for garnish, optional
Directions
  1. Place all ingredients (except those for garnish) in a high-speed blender. Blend until smooth.
  2. Ladle mixture into soup bowls. Garnish, if desired. Serve chilled.
Nutrition Info
181 Calories, 5 g Protein, 3 mg Cholesterol, 40 g Carbohydrates, 35 g Total sugars (16 g Added sugars), 3 g Fiber, 1 g Total fat (1 g sat), 43 mg Sodium, [nut:5] Vitamin C, H Vitamin B2 (riboflavin), Vitamin B12, Calcium, Folate, Phosphorus, Potassium

Creamy Mediterranean Salad

Creamy Mediterranean Salad
Ingredients
  • Organic lettuce
  • Frozen corn
  • Cherry tomatoes
  • Green olives
  • Radishes
  • Cucumbers
  • Soft goat cheese
  • Fresh chives
Directions
  1. Combine ingredients in a large salad bowl.
  2. Make a creamy yogurt and herb dressing by whisking together: [q:1/2] cup low-fat yogurt, 2 tsp lemon juice, and [q:1/2] tsp dried dill. Add [q:1/4] of a cucumber, peeled, seeded, and diced, and salt and freshly ground black pepper to taste. Dress salad and serve.

Yogurt Parfait with Maple Drizzle

Yogurt Parfait with Maple Drizzle
Ingredients
  • 2 Tbsp chopped walnuts
  • 2 tsp butter
  • 1 large piece of fresh fruit (anything in season!) cubed
  • 1 tsp brown sugar
  • [q:1/2] tsp cinnamon
  • [q:1/2] tsp vanilla
  • 2 Tbsp pure maple syrup
  • 2 Tbsp granola
  • [q:1 1/2] cups yogurt (vanilla or plain works best)
Directions
  1. In a small skillet on medium heat, add walnuts and toast until golden (about 2 minutes)
  2. Melt butter in same skillet and add fresh fruit. Apples, pears, peaches, pineapple work great here! Gently cook the fruit until it is soft. Remove from pan and let cool.
  3. Warm maple syrup and vanilla over low heat. Cook until the syrup thickens. (just a minute or two)
  4. Serve fruit mixture on top of yogurt, sprinkle toasted walnuts and drizzle the maple syrup mixture over the top.
Nutrition Info
With apple and plain yogurt: 681 Calories, 18 g Protein, 83 g Carbohydrates, 67 g Total sugars (27 g Added sugars), 7 g Fiber, 33 g Total fat (14 g sat), 182 mg Sodium, [nutrition:5] Vitamin B2 (riboflavin), Vitamin B12, Calcium, Phosphorus, [nutrition:3] Zinc, [nutrition:2] Vitamin B1 (thiamine), Vitamin B6, Magnesium, Potassium, [nutrition:1] Vitamin A, Vitamin C, Vitamin E, Folate

Greek Yogurt Mac'n Cheese

Greek Yogurt Mac'n Cheese
Prep Time
30 minutes
Number of Servings
8
Ingredients
  • 1 medium Spanish onion (diced)
  • 4 Tbsp butter
  • 2 Tbsp olive oil
  • [q:1/2] cup flour
  • 2 cups Stonyfield Organic Milk
  • 1 tsp Tabasco or similar
  • 1 tsp dry mustard powder
  • 1 tsp Worcestershire Sauce
  • [q:1/4] cup chicken or vegetable stock (optional)
  • [q:3/4] lb sharp cheddar cheese (shredded)
  • [q:1/4] lb Jack cheese of other favorite (shredded)
  • 2 cups Stonyfield Organic Greek Plain Whole Milk Yogurt
  • 16 oz pasta macaroni (cooked per instructions and set aside)
  • [q:1/2] cup seasoned bread crumbs
  • [q:1/2] cup grated Parmesan cheese
  • Kosher salt and white pepper (to taste)
Directions
  1. In a sauce pan, melt butter slowly and add diced onions and saute lightly for about 2 minutes.
  2. Strain onions out (you can discard them now) and return butter to pan.
  3. Add olive oil and flour and whisk until fully combined.
  4. Add milk 1 cup at a time and whisk to work out any lumps.
  5. Bring to simmer.
  6. Add spices and gently fold in cheeses then set aside to cool slightly.
  7. Once slightly cooled, add in yogurt one cup at a time.
  8. Pour over pasta and toss to coat.
  9. Garnish with toasted bread crumbs and Parmesan before serving
Nutrition Info
Made with vegetable broth: 690 Calories, 30 g Protein, 90 mg Cholesterol, 63 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 3 g Fiber, 35 g Total fat (19 g sat), 685 mg Sodium, [nut:5] Vitamin B12, Calcium, Phosphorus, [nut:4] Vitamin B2 (riboflavin), [nut:3] Vitamin A, Zinc, [nut:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin B6, Folate, Magnesium
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