Wednesday, September 29, 2010

Grecian Goddess

Yes, I think I may officially be a Grecian Goddess, now that I am proficient in the making of Greek Yogurt. Really.

The other day I was taking a poll on Facebook to see which brands of Greek yogurt my friends prefer. Enter Sheena, who suggested I MAKE. MY. OWN. Wha??

Making yogurt sounds crazy, right? Turns out it's the best kept secret among yogurt eaters. For starters, it TASTES so much better than store-bought. To top it off, it is so much CHEAPER! $1.39 is what I spent. That is the price of ONE Chobani yogurt at Target. FAGE is $1.59. Even at Costco or Sam's Club, you'll still pay over .90 cents per serving. My $1.39 made about 10 - 12 servings, which is perfect, because yogurt will keep for 2-3 weeks.

Behold, Greek yogurt that is so thick and yummy, it tastes like cheesecake! I added a sliced plum and a little to Splenda to this:



I'm going to re-type the recipe and directions here, but full credit goes to Sheena's recipe, which you can see HERE. And her photos are WAY better than mine!

What you'll need:

1/2 gallon milk (I used 2%, but next time I'm going 1%)
4 Tbsp of any plain yogurt containing live active cultures (I used Yoplait Greek Plain)
A heavy-bottomed stock pot w/ lid
A thermometer
A colander
Cheese cloth or flour cloth
A bath towel

This is so simple....and my second batch (20 min) was TWICE as fast as my first batch (40 min), because I knew what I was doing without reading the instructions 5 times.

Start by mixing 4 Tbsp plain yogurt and 4 Tbsp milk in a small bowl. Set aside and let the mixture come to room temperature. (On your next batch you'll be able to use 4 Tbsp of your homemade yogurt as your starter.)

Heat your 1/2 gallon milk on Med/High heat until it reaches a boil. I take mine off the heat just before the boil, at 200 degrees. I stir often after 180, to avoid scorching/burning.


Once you reach 200 degrees, remove from heat and place in a sink with cool water. This will cool the milk in a few minutes. I found that stirring while heating, then stirring while cooling prevents any skin from forming on the top. If a skin does form, just remove and dispose of it.

Once the temperature has cooled to between 105 - 100 degrees, add your yogurt starter mixture that you set aside earlier. Stir to combine with the heated milk. (The reason you cool the milk before adding the yogurt starter is that the hot milk will kill the culture.)



Immediately place a lid on the pot and wrap the pot in a big bath towel. Place the wrapped pot inside your oven and turn on the oven light. Now let it sit in the oven for 16 hours. The towel and the light will maintain ~100 degree temp. It will still feel warm when you remove it from the oven the next day - this is when the MAGIC happens!


When you pull it out of the oven it will be totally congealed and look like the top of a yoplait yogurt. If you like regular yogurt, you can just put it in an airtight container and the fridge and eat it this way.

If you like the thick consistency of Greek yogurt, this is when you strain the whey from the yogurt. I line a colander with a flour cloth and place it over a tall pot. Dump the yogurt into the lined colander, cover and place in the fridge for 6-8 hours. Make sure the pot is tall enough that the colander won't sit in the liquid at the bottom of the pot.

This is what it looks like 8 hours later.



Ready to bottle. Ready to eat. Ready to share.

Worried about eating something that fermented overnight - out of the fridge? Guess what? ALL yogurt is made using a controlled fermentation process! Check this out:

The most important step in the yogurt making process, and what creates the characteristics consumers think of when they imagine yogurt, is the introduction of the bacteria. The bacteria consume natural milk sugars and excrete lactic acid, which causes the milk proteins to begin to curdle and create a more solid mass. At the same time, the increased acidity of the dairy is too high for most harmful bacteria, so the yogurt keeps itself clean.

Enjoy!

Friday, September 10, 2010

QUINOA: You've All Been Holding Out On Me

Who knew how yummy QUINOA was and didn't tell me?

I heard rave reviews about Karen's quinoa salad on Labor Day, so I ran right out [sent my hubby] to the local health food store to find some quinoa. Of course, he first had to Google it, because he was SURE I was pronouncing it incorrectly [I wasn't]!

Quinoa Salad with Mango and Black Beans

2 cups quinoa [
cook according to package directions]
1 mango, diced
1 cup green onions, diced
1 red pepper, diced finely
1 bunch cilantro, chopped
1 can black beans, rinsed and drained

Dressing
3 Tbsp red wine vinegar
2 Tbsp olive oil (or grapeseed oil)
2 tsp salt


I used a 50/50 blend of white and red quinoa.
Soak the quinoa for 15 minutes in cold water. Rub it well between your hands.
Rinse and drain about 3 times until the water runs clear -- this removes the saponin, which has a bitter taste (and can cause stomach problems...the saponin protects the seed while it grows, but comes off with a good rinse and scrub).

Bring 3 cups of water to a boil. I added 2 chicken bouillion cubes.
Add quinoa, cover tightly with a lid and simmer for ~12 minutes.
Remove from heat and let sit, covered, for 5 minutes.
Fluff with fork and let cool.
I learned the hard way that it's better to err on the side of under-cooking it, rather than over-cooking it. It can get mushy.


While the quinoa cooks and cools, dice the other ingredients and make the dressing.

Mix together the veggies and dressing. Add to fluffed quinoa. Fold in black beans.


Yum!

You'd better believe I'll be experimenting with more quinoa recipes.

I'm going to order some pre-rinsed quinoa on Amazon NOW.

Wednesday, September 8, 2010

Blueberry Blast

I've been experimenting with ways to make my protein shakes more power-packed and filling. I found a few ideas in Runner's World this month, but changed them slightly. Here's what I had post-run tonight:

BLUEBERRY BLAST

3-4 oz fat free plain greek yogurt
4 oz fat free milk
1/2 cup frozen blueberries
1/4 cup rolled oats
1 Tbsp flax seeds
1 scoop vanilla protein powder
4-5 ice cubes

Would you believe there's 30 grams of protein in that? (more than a chicken breast)
Also, the flax is full of omega 3's and the oats add fiber. Good for your heart.
Lots of antioxidants in the blueberries.

The oats and flax give it a bit of an earthy taste, but it's still pretty good and the vanilla protein powder sweetened it up a bit.

I'm going to try some variations with frozen apricots and blackberries, too. Yum.

Saturday, September 4, 2010

Turkey Lettuce Wraps ala P.F. Chang's

Someone mentioned P.F. Chang's lettuce wraps the other day and they've been on mind ever since. Cue walking into the grocery today and seeing iceberg lettuce on sale...the rest is history. Yep, we just ate YUMMY and HEALTHY lettuce wraps for dinner!

I combined several different recipe versions I found online.

20 min prep time

Turkey Lettuce Wraps

1 head iceberg lettuce, separated and washed
1 lb lean ground turkey, browned (could sub chicken, beef or tofu)
1 Tbsp olive oil (x2)
1 yellow onion, chopped
2 cloves garlic, minced
2 tsp ginger, minced
1 can water chestnuts, chopped
2 green onions, chopped
1 Tbsp soy sauce
2 Tbsp hoisin sauce
1 Tbsp rice wine vinegar
1 Tbsp hot chili sauce
2 tsp dark sesame oil

Brown ground turkey over medium-high heat in 1 Tbsp olive oil. Set aside.

In same pan, saute chopped onion in 1 Tbsp olive oil.

After a few minutes, add garlic, ginger, water chestnuts, soy sauce, hoisin sauce, rice wine venigar, chili sauce and sesame oil. Mix well.

Add the meat back into the pan with green onions.

Serve with whole lettuce leaves and wrap like a burrito to eat.

I didn't make the sauce today because we were too hungry, but I think I will try it next time.

Dipping Sauce

1/4 cup sugar
1/2 cup water
2 Tbsp soy sauce
2 tsp rice wine vinegar
2 tsp ketchup
1 tsp lemon juice
1/8 tsp sesame oil
1 Tbsp hot mustard
2 tsp water
1 -2 tsp hot chile sauce