companion blog to the e-book the 24/7 Low Carb Diner

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Sunday, April 12, 2015

DIY Yogurt cups for Lunches and Snacks

Don't get me wrong. I like yogurt. I have always included it in our low carb lifestyle, opting to go with the idea that much of the lactose is consumed by the active cultures. I don't pay any attention to carb counts. But even the single serving containers hold more yogurt than I usually want. My sweet tooth is pretty tame. 2 to 3 ounces is plenty for me. But leftover yogurt is gross.

Back when my youngest was on the SCD diet, I had to make lots of homemade yogurt. And it had to be cultured 24 hours. That can make for a tangy treat. I learned lots of ways to flavor it for him too. Grocery store flavorings, LorAnn flavorings, Capella drops, juices and even peanut butter powder. I have an arsenal. I have shared many of these ideas before. To learn my way of making homemade yogurt, see this post. For more flavoring ideas and how to set up a fun yogurt bar for company, see this post. I love making yogurt parfaits with layers of sweetened nuts in between different flavors of yogurt. Yum.

The days of needing to make my own yogurt are past, and I have been enjoying the Oikos Triple Zero Greek style yogurt from Dannon. I like that it is sweetened with stevia. Penny pincher that I am, I prefer to buy the big container and make lots of different flavors. If you buy the vanilla, it is quite simple to add some additional flavorings to mix things up. No getting tired of vanilla everyday. For a long time, my routine was to add flavorings and sweetener to plain yogurt. Now I can skip the sweetening step and save a little more money too!

I like these little food containers from Dollar Tree. Like I said, I don't need the bigger 4 or 5 ounce containers. I eat yogurt as a side dish, not as a breakfast. That is just too much sweet for me. These are just right. The snap on lids are lunchbag safe, fit in my Bento boxes, and give me just the right serving for my little dessert. It is great to make a bunch of single servings at one time and then enjoy lots of flavored yogurts during the week. I use my chalk ink pen to write the flavors on the lids. Washing that off is a breeze. This set of markers is a little pricey, but has lasted for 4 years. Grab your 40% coupon for Hobby Lobby or Michaels and get some. They write on jars as well.

I have to say that two of my favorites are newer experiments. I used to stir peanut butter into our yogurt, but now I use peanut flour. It is not as hard to find as it used to be. It was once a coveted substance from Trader Joes--and for me that was a state away. (My town is finally building a Trader Joes. I am so excited. Pretty close to me too.) I have purchased some from Netrition. I love that I get the same great taste with fewer calories. We old girls seem to have to watch that.

John and I both like my blueberry chia jam stirred into the vanilla as well. That recipe is super simple and good for you. Find that on this post. Other flavorings are good too. If you want creative you should look online for Capella or LorAnn flavorings. Some like chocolate but I loathe that. The tang just doesn't go away for me, and I can't do tangy chocolate. Of course, fresh diced strawberries is a treat too, but I save those for desserts and eat them right away. These are good for the long haul.

The other flavor I adore is lemon. It just marries so well with the tartness of the yogurt. I add organic lemon oil most often, but I have also had success with lemon juice. Even a packet of TrueLemon works well. Sometimes I make a big batch of just lemon yogurt. Then I add all three to really ramp up the citrus punch. This has got to be my all time favorite. You should try it too. Those of you who do essential oils could get some amazing lemon flavor there.

So it is Sunday, my prep day for the week, and now I have some great Greek yogurt in my fridge. Today was short for me because I had two boys home. What a treat for this mama. What did you get done today?

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bbfit1104 said...

Are you sure that "I don't pay any attention to carb counts." is the right thing to say on a blog that's called 24/7 Low Carb Diner? That sounds careless and the stuff on here unreliable. Bad idea, overall. If you do, just don't say it.

Anonymous said...

I think you should ignore the previous comment as being "snarky". You have been doing a wonderful job of helping us low carbers. We know about yogurt and apparently this person doesn't! Keep up the good work and thanks.

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Lisa Marshall said...

Thanks, Anonymous. Perhaps that commenter misunderstood what I meant about the accurate cab counts in yogurt being different from what the label says. Still yet, I seldom count each and every carb in our meals. After all these years, I get a pretty good feel for those things.