Description
If you need yogurt, and you need it, like, right now, then here a dumb substitution for you. I've attempted to quickly "reverse engineer" plain nonfat greek yogurt. The result is a product as similar to greek yogurt as you can reasonably get in 5 minutes. It has the exact same nutrition facts, as shown in the table below, as well as a similar tangy and mildly sweet flavor
Time
Prep Time:
5 minutes
Total Time:
5 minutes
Cost
Total Cost:
Cost per Serving:
$1.07
Ingredients
Serving(s)
- 3/4 scoop Casein protein powder, unflavored
- 2 tsp Balsamic vinegar
- 1/16 tsp Salt
- 1 tbsp Granulated monk fruit
- 1/2 cup Unsweetened almond milk
Instructions
Cook Mode Off: Prevents screen dimming
- Mix together all ingredients in a bowl, as use as you would use yogurt I guess
Notes
- I'd recommend adding some cinnamon (1/2 tsp, 1.5 g) or vanilla extract (1/2 tsp, 2.5 g) for flavor, but as the point is to keep this as plain Greek yogurt, I've omitted them above
- As your sweetener, you can either use granulated monk fruit (1 tbsp, 12 g) or honey (1 tsp, 7 g). If using honey instead, replace the almond milk (1/2 cup, 125 g) with water (1/2 cup, 130 g). Below is a table comparing the two versions to plain nonfat greek yogurt (per 3/4 cup, 170 g serving)
| Nutrient | Plain Nonfat Greek Yogurt |
DIY Yogurt '>Monk Fruit |
DIY Yogurt Honey |
|---|---|---|---|
| Calories | 100 | 110 | 112 |
| Protein | 17.5 g | 18.6 g | 18.1 g |
| Fat | 0.6 g | 1.2 g | 0.0 g |
| Net Carbs | 6.1 g | 3.0 g | 7.4 g |
| Added Sugar | 0.0 g | 0.0 g | 5.7 g |
| Sugar Alcohol | 0.0 g | 12.0 g | 0.0 g |
| Vitamin B12 | 1.27 mcg | 0.55 mcg | 0.55 mcg |
| Calcium | 187 mg | 667 mg | 451 mg |
Scroll to the right to read information about every variation
Nutrition Facts
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Total Fat: 1.2g (2 %)
Saturated Fat: 0.1g (0 %)
Polyunsaturated Fat: 0.3g
Monounsaturated Fat: 0.7g
Cholesterol: 15mg (5 %)
Sodium: 251mg (11 %)
Total Carbohydrate: 15.3g (6 %)
Fiber: 0.3g (1 %)
Net Carbs: 3.0g
Total Sugar: 2.5g
Sugar Alcohol: 12.0g
Protein: 18.6g (37 %)
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Vitamin B12: 0.55mcg (23 %)
Vitamin D: 1.25mcg (6 %)
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Calcium: 667mg (51 %)
Iron: 0.65mg (4 %)
Magnesium: 53mg (13 %)
Potassium: 200mg (4 %)
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