Fruits make the perfect partner for yogurt and what better way to enjoy fruit yogurt cups than make ones of your own in the convenience of your own home. If you already own a top quality yogurt maker, make sure to enjoy greater variety by incorporating fruits into every serving. The excitement rises as you stir up your yogurt and watch the fruit tint the yogurt in a fun and fantastic way, providing spectacular psychedelic colors. Choose the flavor you want based on the fruit you put in. You might want to have coconut-lime yogurt one day and golden raspberry-kiwi the next. Or how about some chocolate-blackberry-mint yogurt for lunch? The possibilities are endless as there are different types of fruits and flavors you can experiment with. You can also get the kids involved by planning which variety to try next time you cook homemade yogurt using your yogurt maker.
How to incorporate fruit in your homemade yogurt
You can add a spoonful of fresh fruit to enjoy homemade yogurt like popular commercial ones. A tablespoonful of fruit is all you need per cup. Just adjust to your taste. You can use mashed, cut up or pureed fruit. Add some sugar, maple syrup, honey or your favorite sweetener to taste. You can also opt to add flavor extracts such as lemon, vanilla, root beer, peppermint and coffee flavoring syrups to broaden the flavoring possibilities.
You can also make a fruit compote or simply, stewed fruit in a sauce or syrup. This may come with a sugar-based sauce but you just basically have to stew the fruit and allow it to generate its own sweet sauce using its own natural juices. However, when using a highly tart fruit, such as rhubarb or cranberry, a sweetener should be added to taste. Compotes do not typically need a thickener since the sugar syrup thickens the juice once the finished product is taken off the stovetop. That being said, an added thickener can create a smooth texture and also provides a nice touch. If you are using fresh fruit, be sure to peel and chop it into bite-size pieces. You can also use frozen fruits.
Greek yogurt has a thick texture that is a perfect complement to the juicy quality of tropical varieties of fruits. The tangy flavor of Greek yogurt is a perfect foil for the explosive sweetness of the fruits. Whenever possible, use low fat or full fat Greek yogurt.
Which fruits are perfect with yogurt?
Some of the best fruits to use on your homemade yogurt are blackberries, raspberries, peaches, apples, grapes, bananas, blueberries, strawberries, mango, pineapple, papaya, guava, kiwi, passion fruit, pear and so many more. You can also place the yogurt, fruit and juice, such as pineapple juice, orange juice, mango juice or lime juice, to serve as a natural sweetener, into a blender to make a nice and fruity smoothie. Just ¼ cup will do. Blend the ingredients until a smooth consistency is achieved. Add a greater amount of yogurt to thicken the mixture or more juice to thin it out. A dash of nutmeg or cinnamon offers a distinctive autumn flavor to your yogurt smoothie.
A few words about the yogurt diet – http://www.healthline.com/health/food-nutrition/yogurt-diet-weight-loss
Not all fads work
For decisive weight loss, all you really need is to follow reasonable and sensible nutritional advice that any professional weight trainer typically dishes out. You should start by cutting back on sugary drinks and beverages as well as refined starches. Try to eat more non-starchy veggies. Be conscious of added oil quantities. The yogurt diet seems to be a fad that many people have jumped on, much like how magical ‘fat-burning’ foods such as apple cider vinegar and acai berries have created rabid following on their own.
Add to that the claim that yogurt is the secret why French women don’t grow fat, which is something that the dairy products makers have conveniently ridden on to promote their products. The claims should be taken with a grain of salt since the Federal Trade Commission (FTC) stated in 2007 that there’s not enough evidence to strongly support claims about dairy products being weight loss food.
Points of argument
Calcium is a primary central element in all of the arguments and supposed misconceptions. Calcium has been hypothesized by some scientists to affect the appetite of those who have low intakes of the element. Experts have stated that with insufficient calcium in one’s system, there’s a huge likelihood of the brain detecting that deficiency and inciting the person to eat more food. This has given rise to the thinking that greater intake of calcium by eating more yogurt and other dairy products can effectively prevent that from occurring. That argument is disputed by a fact sheet released by none other than the National Institutes of Health, which promulgates that the ingredients in common weight loss supplements, which includes ingredients like calcium, have absolutely no effect on body weight, whether it’s to prevent gain or facilitate loss.
Another salient point is the fact that dairy products are not the only viable sources of calcium, should the element really help with weight management or weight loss at all. Oranges, almonds, garbanzo beans, dark leafy greens low in oxalates such as bok choy, kale and broccoli, and many others, boast having the mineral. Most non-dairy milks have fortified levels of it too.
Another element that seems to stand out in arguments for yogurt being weight loss food is protein. Protein is responsible for creating a feeling of increased fullness or satiety by boosting thermogenesis, which refers to the rise in energy use beyond your typical metabolic rate. Diet-induced thermogenesis has little influence on human metabolism, with protein carrying the most effect. Fat-free mass gains growth or is maintained if muscle-building exercises and other activities are done. Moreover, yogurt does not have monopoly over being a viable protein source. Other food items alongside animal products are rich in protein, including veggies, seeds, nuts, whole grains, legumes and beans.
The Center for Science in Public Interest (CSPI) has evaluated such claims on yogurt and found the evidence to be inconclusive at best, primarily owing to the limited research and small sample sizes. Significant in this regard are the ad campaigns of the dairy industry that state that only 46 people genuinely showed any noticeable reaction to intake of dairy, and it was only in three small studies that a researcher with dairy industry connections actually performed. The studies involved the intake of three servings of yogurt a day for the participants, while restricting calorie intake, which naturally resulted in loss of weight.
The bottomline here is that intake of foods that really support good health can contribute to effective weight management and significant weight loss. Your mom has been right all along: eat your fruits and veggies. Processed junk does not belong in a healthy diet. Choose water over other fluids for hydration. It’s that simple!