Yogurt is food 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. 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 vs 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 do a quick comparison of Greek vs Traditional yogurt
Consistency & Taste:
Greek: Thicker, creamier, tangier
Traditional: Thinner, milder
Greek: Typically strained 3 times
Traditional: Often strained 1-2 times only
Nutrition per 1 cup
Greek: 22g protein, 10g carbohydrate, 25% daily calcium need, 80mg sodium, 240mg potassium, calories vary based on fat content
Traditional: 10g protein, 18g carbohydrate, 40% daily calcium need, 150mg sodium, 490mg potassium, calories vary based on fat content
Yogurt Nutrition for Athletes
Looking for a yogurt to promote recovery after workouts? Spartan approved Powerful Foods yogurt offers 25g of protein, 7 live active cultures to aid health and digestion, with no sugar added. This product serves as a base for healthy smoothies, or to combine with your favorite fruits and grains as a nutritious breakfast, snack, pre or post-workout fuel.
2 Simple Yogurt Recipes
#1: Simple Yogurt Bites
- 1 cup Powerful Vanilla Bean Greek Yogurt
- ¼ cup your favorite nut butter
- A dozen pieces of your favorite fruit (strawberries, banana, raspberries, melon)
- Combine Greek yogurt and nut butter
- Cut fruit up into bite-sized pieces.
- Line a baking sheet with parchment paper. Dip fruit into yogurt mix and transfer to baking sheet. (Tip: Use toothpicks for easy dipping and eating.)
- Store tray of fruit in the freezer for at least 30 minutes.
Tip: Opting for fewer carbs? Skip the fruit. Mix the nut butter with 2 Tbsp of chia seeds, place in the fridge to chill, roll into small balls, and dip them in the yogurt instead. Freeze for 30 minutes. Enjoy either of these pre or post-workout.
#2: Easy Overnight Oats
Ingredients (Makes 1 serving)
½ cup Powerful Vanilla Bean Greek Yogurt
¼ cup oats (old fashioned recommended)
1 tsp chia seeds
Mix all ingredients in a 16oz mason jar or another container of your choice that allows room for a topper (if using).
Related: 3 Healthy Snacks your Kids will Love
– Replace ½ of the oats with unsweetened cocoa powder + 1 tsp vanilla extract and top with sliced banana
– Replace the oats completely with cooked quinoa + tsp cinnamon and top with chopped apple
– Top with ¼ chopped walnuts
– Drizzle with honey or maple syrup
– Stir in 1 Tbsp Yumbutter or your favorite nut butter