Many of you who have been with me from my humble beginnings know I had weight loss surgery approximately 5 years ago. In preparation for my surgery, I had a plethora of doctor appointments, counseling, and nutrition appointments.
Contrary to popular belief, weight loss surgery is not a quick fix. It is a lifestyle change. Weight loss surgery required me to change my life from the inside out.
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One of the foods highly recommended to me was greek yogurt. Why greek yogurt? Well, as many doctors and nutritionists will tell you, there are many benefits to this super food. Here are a few:
- Protein! One of the rules after weight loss surgery is to eat your protein first. I have continued this rule everyday since my surgery. Regardless of weight surgery, protein is essential in a well-balanced diet. Greek yogurt can have twice as much protein as regular yogurt!
- Probiotics. Probiotics are microorganisms that generally live in your small intestines that keep you healthy. Sometimes we are not getting enough probiotics which can cause us to not have a healthy gut. In fact, without a proper balance, excess bad bacteria can build up and lead us to many health problems!
- Calcium. We all need calcium! You can actually increase cortisol levels – which aid in limiting the production of fat in your body – by incorporating more calcium in your diet.
- Post workout super food! Greek yogurt is a known post workout super food. It is healthy, filling, and just tastes good! If you are looking for a healthy alternative to tide you over from workout until your next meal, try greek yogurt! Science fact: greek yogurt has amino acids. Amino acids make protein. Those post workout muscles that are tired, overworked or need repairing will thank you for greek yogurt. ***
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Soon after my surgery, I began using greek yogurt in fruit and yogurt parfaits, adding it into tuna salad, egg salad, and as a substitute for sour cream! It has so many healthy uses to enhance your diet!
Without further ado, I present “How to make Yogurt in your Instant Pot!”
Here is what you will need to get started:
Once the yogurt is finished, use your creativity when deciding how to use it. My kids love eating it mixed with fruit for breakfast. We also like to take a mason jar and layer the fruit and make a fruit and yogurt parfait. So yummy and delicious!
1) Pour gallon milk into Instant Pot. Close lid and seal steam valve. Press yogurt button to turn on, then press the “Adjust” button until display reads “boil”.
2) The milk will boil for about 1 hour. When the Instant Pot beeps, open lid and remove pot from the base. Stir and let milk cool until it reaches 110-115 degrees. I laid a set of tongs over the top of the instant pot to hold up my digital thermometer. It will take about an hour for the milk to cool.
3) Whisk in the starter (Greek yogurt). If you want to make vanilla or sweetened yogurt then you will also mix in the vanilla extract and honey. For plain yogurt omit the vanilla extract and honey.
4) Place pot back into base. Close lid and seal steam valve. Incubate the yogurt by using the yogurt function. If the yogurt function is still set to “boil” press the adjust button until your display reads “8:00”. I had to press the adjust button twice. The Instant Pot will beep to display “0:00” and then will start counting up to 8 hours. The yogurt bacteria will incubate during this time.
5) When the incubation period is up you will need to strain the whey from the yogurt to make it thick like Greek yogurt. Pour yogurt into another large bowl. Place a wire sieve over the Instant Pot and line it with a nut milk bag. Strain the yogurt for about 45 minutes.
6) When the straining is done pour the yogurt left in the nut milk bag back into the bowl and give it another whisk to break apart any clumps. Fill your jars with the yogurt and refrigerate over night before using. Your Greek yogurt can last in the fridge for up to 2 weeks.
7) To make the parfait or fruit bowl, layer yogurt in a cup with fresh seasonal fruit, honey or jam, and granola.
The longer you strain the yogurt the thicker it will be. -Plain Greek yogurt makes a great sour cream substitute. -The whey can be used to make a buttermilk substitute. Just mix with 2-3 tbsp. Greek yogurt and then use as buttermilk. ***EXPIRES IN TWO WEEKS***
The longer you strain the yogurt the thicker it will be. -Plain Greek yogurt makes a great sour cream substitute. -The whey can be used to make a buttermilk substitute. Just mix with 2-3 tbsp. Greek yogurt and then use as buttermilk.
***EXPIRES IN TWO WEEKS***
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How do you use greek yogurt. I would love to hear about it in the comments and feel free to share pictures!
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