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Ideas for Jazzing Up Plain Fat Free Yogurt

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Bzdhkap Jan 14, 2007 02:03 AM

In the same vein as the earlier post about jazzing up cottage cheese, I would love some ideas about jazzing up my fat free plain yogurt.
I'm interested in sugar free, fat free suggestions. I'd particularly like some vegetable, and savory seasoning suggestions, but would also be happy with (artificially) sweet suggestions in addition to the ideas that I'll share below.
So far, these are the ideas that I've come up with that I really enjoy. I eat them for breakfast, or for a mid-day or evening snack.
I mix my yogurt with artificial sweetener (Equal) and a cut up fruit, and add a compatible flavoring - cinnamon, vanilla extract, almond extract, lime juice....
I find that mixing the plain yogurt with fresh fruits is much more satisfying than using the store-bought fruit flavored yogurts.
I usually mix 3/4 of a cup of the yogurt with the sweetener, and my flavoring of choice. I eat 1/4 cup of this without the fruit, and then add the cut up fruit (in the amounts below), to the remaining 1/2 cup of yogurt. This may sound wierd, but for me, this is the perfect ratio of yogurt to fruit (just the right amount of cream in relation to fruit.)

Some good fruits and combinations are:
4 oz. apple with cinnamon and vanilla extract
" " apple with almond extract
" " blueberries with either vanilla or almond
6 oz. clementines
6 oz. strawberries
4 oz. kiwi
6 oz. peaches
12 large cherries
2 slices canned pineapple in juice, (drained), cut in chunks
20 small, or 12 large grapes

Some of these fruits are great to mix in frozen, especially halved frozen grapes.
The yogurt freezes around the frozen pieces of fruit, and it's a very refreshing and delicious treat.
The yogurt is also very tasty just mixed with any one of the flavorings, without the fruit.
I particulary enjoy the plain yogurt with artificial sweetener and lime juice to taste.

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  1. hotoynoodle RE: Bzdhkap Jan 14, 2007 02:14 AM

    i use plain yogurt in savory things instead of sour cream. recently i roasted a spaghetti squash, pulled out all the flesh and ate it with salsa and yogurt. simple, easy, very low-cal. i spoon some into scrambled eggs or tofu, put a dollop on top of any beans or lentils, or mash potatoes with it.

    if i'm going sweet, i like frozen raspberries. take a cup out and let them sit. when thawed, they have a little juice in the bowl which loosens the yogurt a bit.

    1. s
      Stek RE: Bzdhkap Jan 14, 2007 02:15 AM

      Curry! Caramelize onions in a touch of olive or canola oil, add steamed potatoes, cauliflower and maybe some chickpeas. Saute this a bit more and stir in the yougurt at a low heat. Add the curry to this (or add it to the yougurt first). Dinner! Firm tofu works well too.

      Does honey count as sugar?

      1 Reply
      1. re: Stek
        j
        JGrey RE: Stek Jan 14, 2007 05:46 AM

        I also used to just mix curry powder into yogurt and use it as a vegetable dip. Better the next day.

      2. j
        jcanncuk RE: Bzdhkap Jan 14, 2007 02:38 AM

        I like a dab of really good home-made jam (esp. blueberry) when I'm in a rush. A dash of raw honey and some good granola or muesli is also great.

        1 Reply
        1. re: jcanncuk
          Crockett67 RE: jcanncuk Aug 1, 2012 04:26 PM

          +1 On the home-made jam. That's pretty much the only reason why I put up jams any more. That and honey alone. Heavenly!

        2. jbyoga RE: Bzdhkap Jan 14, 2007 02:40 AM

          I like a good fruit sweetened jam and granola...mmmm

          1. s
            SusanSDG RE: Bzdhkap Jan 14, 2007 02:45 AM

            Fresh pineapple with a little maple syrup-not technically sugar free. Also frozen berries plus granola.

            Cucumbers with dill or with garlic, sesame seeds and a dash of sesame oil or even, I did this week, some citurs/champagne vinegar.

            You can splash plain yogurt on the strawberries with balsamic vinegar thing, too.

            1 Reply
            1. re: SusanSDG
              coll RE: SusanSDG Jan 18, 2007 01:08 AM

              Thanks for the strawberry and balsamic vinegar idea, I had it this morning and am planning on having it again tomorrow!!

            2. waver RE: Bzdhkap Jan 14, 2007 02:46 AM

              We make a dip for over roasted yam fries out of yogurt and and and a dab of chipotle sauce.

              1. revsharkie RE: Bzdhkap Jan 14, 2007 02:47 AM

                Just cucumber, diced and mixed in, with lentil curry or something like that. But it's fine just plain with that kind of dish, too.

                1. j
                  jsaimd RE: Bzdhkap Jan 14, 2007 03:23 AM

                  We only eat jazzed up plain yogurt so I can control the sugar. My kids' favorite (and admittedly mine too often), is to mix it with a good cocoa, a bit of sugar and almond extract. My kids add nuts to it and oatmeal for breakfast. "Cocoa yogurt" every morning - what kid wouldn't want that, and it is pretty good overall for you. My kids like it super dark (they were raised on very dark chocolate), but you can make it lighter too. Also sometimes add fruit to it.

                  I also use it as a dip or as a salad dressing too.

                  1 Reply
                  1. re: jsaimd
                    drmimi RE: jsaimd Jan 14, 2007 05:00 AM

                    This sounds positively yummy and brilliant! Perhaps my son will like this as well. He is not a nut boy but chocolate gets him interested. I want to wean him off the "gogurt"stuff- way too much sugar.

                    For me, yoghurt and low fat granola are a favorite in the morning. I also like adding kiwi, mango or papaya.

                  2. f
                    froddard RE: Bzdhkap Jan 14, 2007 05:09 AM

                    Strain the yogurt in a fine sieve or cheesecloth for an hour and you've got the consistency of sour cream. Strain it even longer, and you can get it to the consistency of cream cheese.

                    1. s
                      shaebones RE: Bzdhkap Jan 14, 2007 06:14 AM

                      I mix a package of sugar free vanilla pudding with a quart of ff plain yogurt. Makes a really rich and creamy vanilla yogurt.

                      1. Emme RE: Bzdhkap Jan 14, 2007 06:22 AM

                        Apple butter.

                        Or I used to LOVE as a kid, the yogurt sweetened with sweetener alongside some applesauce with cinnamon.

                        2 Replies
                        1. re: Emme
                          b
                          bijoux16 RE: Emme Jan 14, 2007 04:02 PM

                          I second the apple butter rec. pumpkin butter is good too (Trader Joe's still carries it, I think). I also mix in a spoonful of the canned pureed pumpkin you use to make pumpkin pies (Libby's brand?) and sprinkle some cinnamon and sweetener, maybe a few pumpkin seeds, and ta da! a healthy, filling meal with a good amount of fiber from the pumpkin.

                          1. re: bijoux16
                            h
                            hungryabbey RE: bijoux16 Jan 16, 2007 01:11 PM

                            this is exaclty what I do too. pumpkin is an aquired taste but i absolutely love it. i put some into my oatmeal too so bulk it up a bit and give me tonnes of fibre

                        2. free sample addict aka Tracy L RE: Bzdhkap Jan 14, 2007 06:49 AM

                          The middle eastern herb mix Zatar is really good with plain yogurt, you can use pita chips or celery sticks as dippers.

                          1. m
                            marlie202 RE: Bzdhkap Jan 14, 2007 12:55 PM

                            make a yogurt lassi drink-add ice,yogurt and a splash of rose water and some honey and blend--this is a Great drink

                            1. l
                              lauracohenromano RE: Bzdhkap Jan 14, 2007 03:37 PM

                              I like to bake an acorn squash, and then mix it with non-fat plain yogurt and lentil pilaf. Mmm.

                              1. h
                                HillJ RE: Bzdhkap Jan 14, 2007 03:55 PM

                                Bzd, if you didn't add the (Equal)sweetner would you miss it? Most add ins, sweet or savory, should provide enuf kick w/out it. Just curious.

                                1 Reply
                                1. re: HillJ
                                  prunefeet RE: HillJ Jan 15, 2007 05:30 PM

                                  I was thinking the same thing. I wouldn't sweeten yogurt myself. I like to cut up fruit (or use fried fruit) and top with all bran (the only way I will eat all bran) and a drizzle of honey on that, but it's fine without the honey as well. But not everyone likes the somewhat tart taste of unsweetened yogurt.

                                2. l
                                  librarian RE: Bzdhkap Jan 14, 2007 04:09 PM

                                  Tzatziki - thicken yogurt by draining overnight, add lemon juice, olive oil, grated cucumber (sprinkle with salt and pat dry), freshly ground black pepper and dill (optional). We use this dip with fresh veggies.

                                  I also eat it (thickened) as a dessert with some light honey and berries.

                                  2 Replies
                                  1. re: librarian
                                    BobB RE: librarian Jan 16, 2007 01:58 PM

                                    Don't forget the chopped fresh garlic - traditional tzatziki is loaded with the stuff! And if you start with Fage yogurt you don't need to drain it.

                                    1. re: BobB
                                      l
                                      librarian RE: BobB Jan 16, 2007 05:26 PM

                                      Yes, you are correct, I'd left out the garlic.

                                      I looked up Fage yogurt. We are able to get a Greek-style yogurt here but it has too much flavour (if that makes sense) and it tastes bitter to me.

                                  2. p
                                    powella RE: Bzdhkap Jan 14, 2007 11:40 PM

                                    I use plain yogurt in a creamy salsa dip. One of my favorite late night snacks, with Trader Joe's flax seed tortilla chips.

                                    1. j
                                      Just One Bite RE: Bzdhkap Jan 15, 2007 12:23 AM

                                      I like to put some Sugar Free coffee syrup (like Torani or Moin) in with my plain yogurt. I have Vanilla and Butter Pecan, but there are other flavors available.

                                      1. p
                                        piccola RE: Bzdhkap Jan 15, 2007 12:41 AM

                                        I make layered dip with fat-free refried beans, salsa and plain yogurt, sprinkled with chopped cilantro. Dip in some fresh veggies and it's lunch.

                                        You can blend with canned pumpkin, cinnamon and Splenda - it tastes like pumpkin pie.

                                        Purée a couple spoonfuls with frozen berries and you'll get frozen yogurt. Sweeten to taste.

                                        1. l
                                          laylag RE: Bzdhkap Jan 15, 2007 01:48 AM

                                          Diced cucumber, chopped fresh dill, a touch of lemon juice, a little salt and pepper and other seasonings you like - a little cayenne is great. It makes an awesome crudite dip. It is also great on tuna or salmon cakes. I make a healthy version of those too. Top with the yogurt dressing/dip. It's a great meal with a salad and or pureed cauliflower _ low cal, low fat, low carb.

                                          On the sweet side, like you I often use frozen fruit but I put them together with the yogurt in the blender, add splenda and an extract (vanilla or almond), and blend it. It will be thick and you can leave some of the fruit chunky. Then I put the mixture into the freezer for a couple of hours or overnight. It comes out sort of like a soft ice cream/frozen yogurt consistency but 8oz. yogurt and one cup of fruit makes quite a bit.

                                          1. b
                                            Bzdhkap RE: Bzdhkap Jan 16, 2007 12:24 PM

                                            Thanks all, for the great ideas. I can't wait to try them.
                                            As for omitting the sweetener in my yogurt/fruit combos, I guess I'll give it a try; but I have somewhat of a sweet tooth
                                            and don't think that this will do it for me.
                                            Does anyone have more specific instructions for the savory yogurt/cucumber mixes, or the yogurt/salsa mixes(with amounts, and ratios of yogurt to cucumber, or yogurt to salsa)?
                                            I'd prefer recipes with no fat or oil.

                                            1. b
                                              Bzdhkap RE: Bzdhkap Jan 16, 2007 12:29 PM

                                              Thanks all, for the great ideas. I can't wait to try them.
                                              As for omitting the sweetener from my yogurt/fruit combos, I'll give that a try, but I doubt that it will do for me, as I have somewhat of a sweet tooth.
                                              As for the savory ideas, does anyone have more specific instructions for the yogurt/cucumber, and yogurt/salsa combos (with ingredient amounts, and ratios of yogurt to cucumber, or to salsa)? If possible, I'd prefer fat-free, no oil recipes.
                                              Thanks again, so much!

                                              1 Reply
                                              1. re: Bzdhkap
                                                revsharkie RE: Bzdhkap Jan 16, 2007 04:41 PM

                                                When I do cuke/yogurt, I just peel and cut up half a cuke (for just two of us; if there were more I'd probably do the whole thing) and put in yogurt until it looks like enough. I suppose it would depend on whether you want cukes with dressing or yogurt flavored with cukes.

                                              2. g
                                                greenstate RE: Bzdhkap Jan 16, 2007 12:48 PM

                                                Not the savory that you are looking for, but a great, healthy way to eat yogurt. I first made these smoothies for my kids when they were toddlers and they are still loving them, well into their teens.

                                                1 cup unsweetened yogurt
                                                6 fresh or frozen strawberries
                                                1 tsp sweetener
                                                1/4 cup OJ
                                                Blend until smooth

                                                1. a
                                                  andlulu RE: Bzdhkap Jan 16, 2007 01:38 PM

                                                  My favorite is dried cranberries w/ honey, little brown sugar & pecans. Mmmmmmm =)

                                                  1. lollya RE: Bzdhkap Jan 16, 2007 05:35 PM

                                                    i just have to plug my very favorite yogurt. it is fantastic in the plain version, organic and just seriously the best yogurt ever - stoneyfield yogurt. Honestly it's amazing and no gelatin!

                                                    http://www.stonyfield.com/

                                                    I use mine with frozen berries (no sweetners) and Bear Naked granola (great organic granola)

                                                    http://www.bearnakedgranola.com/

                                                    it comes in flavors too - blueberry and banilla.

                                                    also great as a savory topper.

                                                    2 Replies
                                                    1. re: lollya
                                                      h
                                                      HillJ RE: lollya Jan 16, 2007 09:09 PM

                                                      lolly, you're singing my song-ditto on brand & toppings!

                                                      1. re: HillJ
                                                        lollya RE: HillJ Jan 16, 2007 09:17 PM

                                                        it's a good duet then.
                                                        stoneygranola

                                                    2. jenniebnyc RE: Bzdhkap Jan 17, 2007 01:26 AM

                                                      here's what i just packed up for tomorrow..

                                                      2% Fage Yogurt - very low in sugar and carbs
                                                      vanilla
                                                      cinnamon
                                                      2 packets of splenda

                                                      layer the following
                                                      unsweetened coconut and slivered roasted almonds then yogurt then diced strawberries and i happened to have a jar of peaches that i canned over the summer, so i diced a half peach too....then layer with more yogurt, fruit, nuts and coconut

                                                      heavenly !!!

                                                      2 Replies
                                                      1. re: jenniebnyc
                                                        karins RE: jenniebnyc Jan 17, 2007 06:05 AM

                                                        just discovered fage yogurt..heavenly

                                                        1. re: karins
                                                          jenniebnyc RE: karins Jan 17, 2007 05:30 PM

                                                          it's really like no other. sometimes hard to find the 2% but worth the search.

                                                      2. chef chicklet RE: Bzdhkap Jan 17, 2007 02:52 AM

                                                        frozen blue berries, or fresh, and grapenuts and a little sweetner. that's all.

                                                        1. Emme RE: Bzdhkap Jan 17, 2007 06:01 AM

                                                          Frozen chopped cooked spinach,thawed and severely drained, lipton's onion soup mix or ranch seasoning, diced water chestnuts, optional diced red peppers... simple but so good, esp. w/ lipton's mix... artichoke hearts work well too

                                                          1. peekpoke RE: Bzdhkap Jan 17, 2007 06:15 PM

                                                            Fresh lime juice/pulp, and equal or splenda

                                                            About one large lime for a just under a quart of yoghurt (Trader Joe's cream line with the cream scooped off, one of the only brands that's just milk and cultures).

                                                            Don't overdo the sweetner, you want it tart and fresh tasting.

                                                            3 Replies
                                                            1. re: peekpoke
                                                              jenniebnyc RE: peekpoke Jan 17, 2007 11:51 PM

                                                              does the lime curdle the yogurt?

                                                              1. re: jenniebnyc
                                                                p
                                                                piccola RE: jenniebnyc Jan 18, 2007 01:02 AM

                                                                Surprisingly not. I've done this tons of times with lemon, and never had a problem.

                                                                1. re: piccola
                                                                  jenniebnyc RE: piccola Jan 24, 2007 03:43 PM

                                                                  I added Lime and Coconut to my yogurt yesterday. Not only did it not curdle....it was delicious. Thanks for the citrus tip .....would have never thought of it.

                                                            2. a
                                                              Alice Letseat RE: Bzdhkap Jan 17, 2007 11:58 PM

                                                              Savory...spinach (frozen is okay!) sauteed with diced sweet onion and seasoned with (gasp!) Salad Supreme. Yes, I know. It's salty, it's ersatz...it works! Stir into plain yogurt. Eat by spoonsful or use as dip.

                                                              1. nicolaco RE: Bzdhkap Jan 18, 2007 01:21 AM

                                                                Trade Joe's brand (for all of these items) Greek Style 2% with honey and a granola, I love fresh strawberries but I really enjoy the texture of unsweetened freeze dried strawberries.
                                                                I love the idea of Balsamic!
                                                                Candied ginger with the frozen pineapple is good too.
                                                                Either way use the Greek yogurt in place of sour cream...
                                                                Hummm. I am hungry now...

                                                                1. nicolaco RE: Bzdhkap Jan 18, 2007 01:24 AM

                                                                  Oh I just thought too, in the kitchen we would take a Tazo tea reduction for a crème burlee. I would that would go?

                                                                  1. m
                                                                    Maud RE: Bzdhkap Jan 20, 2007 03:07 AM

                                                                    If you make yogurt at home with fat-free milk and add some powdered fat-free milk, and incubate it just until it's curdled (usually 4-6 hours - the longer it incubates the more tart it gets), it is so infinitely creamy, sweet and delicious that you will eat the entire batch immediately, without anything added at all. At least, I do.

                                                                    1. Pincho RE: Bzdhkap Jan 20, 2007 06:16 AM

                                                                      Mix 1 part plain nonfat yogurt to 37 parts whole milk cream top yogurt. Enjoy!

                                                                      1. s
                                                                        SexyZombieKilla RE: Bzdhkap Aug 1, 2012 03:48 PM

                                                                        my mom used to use IMO and put powdered sugar (confectioner's sugar) together to make a yummy fruit dip. I actually just used Plain Fat-free yogurt and put some confectioner's sugar in it...cut up some strawberries and put it in there. tastes super yummy!

                                                                        1. juster RE: Bzdhkap Aug 1, 2012 04:22 PM

                                                                          Leftover enchilada sauce mixed in makes a great dip for veggies. Hrm... I bet sauce from curry would be good, too.

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