HEALTH/ Healthy Eating/ Nutrition/ RECIPES

Smushed Berry Yogurt Cup Easy To Go Breakfast

If you follow my Instastories, you will know I have been obsessed with Smushed Berry Yogurt Cups!

I am finding myself on the go in the mornings, and have needed a healthy, portable, easy- to- throw- together breakfast that will keep me full well into lunch time. I found the answer in these great yogurt concoctions.

I first experienced these handy Smushed Berry Yogurt Cups when I recently visited my sweet friend, Karen, in California! I love telling the story of how we met. It was through this very blog! She is a fellow cancer survivor and was searching for something cancer-related and found New Nostalgia. We started emailing and sharing our stories. As our hearts knitted online, she decided to come to Nebraska for a visit and we have been going back and forth, visiting each other, for the last 5 years. We talk every day via the Voxer App. She is one of the sweetest gifts given to me through cancer. My beauty- in- ashes friend.

She took me on many adventures during my last visit to California. We were often in her car traveling to our many amazing destinations, and most mornings she packed Smushed Berry Yogurt Cups as an easy and healthy breakfast to eat in the car. She is even responsible for naming these awesome cups. I love hearing her say it…”shmooooshed berry yogurt cups.” Makes me smile.

There are 4 key things to making these cups unique and healthy.

Brand of Yogurt
“Smoooshing”
Berries
Seeds

Oikos Triple Zero Yogurt

I often make my own yogurt and love it, but there are weeks when I want super convenience, and Oikos Triple Zero (this is not a sponsored post fyi) yogurt gives me that! Store bought yogurt is notorious for being full of sugar and artificial colors, and if they don’t have sugar they would be full of artificial sugar and colors.

I stay away from these chemically laden ingredients and searched high and low for a brand that does not contain them. I had found the brand but had not added any fun berries or seeds until my Karen friend showed me how she does it.

Oikos uses the stevia herb to sweeten, uses vegetable juice for color. My one complaint is that it is not organic, which is why I still make my own on weeks that I have time to!

I buy Oikos Triple Zero at Sam’s.

Smoosh Berry Yogurt Cup – Smush and Make Take it To Go

I loved watching my Karen prepare these cups for our travel adventures. She would open it right up, add the berries, sprinkle with the seeds, then top it all with the lid that came with the cups. She then would smush everything right down using the lid.Using a paper towel folded into thirds, she would wrap the cup with the paper towel and stick the cups into a little portable cooler.

Berries For Your Yogurt Cup

I love berries! I usually buy my berries at Sam’s because the price is so right! My favorite berries in these Smushed Berry Yogurt Cup are blueberries and raspberries. I often use strawberries, too, but raspberries are so awesome for smooshing! They fall apart into bitty pieces that mix in so nicely with the yogurt. Berries add a ton of phytonutrients, antioxidants & fiber. I try to eat berries every day, and these cups are my new favorite way!

Seeds For Your Smushed Berry Yogurt Cup

Another thing I try to eat every day for the health benefits is seeds. Seeds are high in fiber, vitamin E, and good fats. They help keep hearts healthy and bodies disease-free. They are a great source of protein, minerals, zinc and all kinds of other nutrients.

My favorite blend of seeds is from Trader Joes called Super Seed and Ancient Grain Blend. It is a blend of seeds like chia, flax, hemp, red quinoa, amaranth and sprouted grains like buckwheat and millet. I love everything about this blend.

The price is right, it is super convenient, and sprouted. Sprouting (germinating) the grains increase the bioavailability of nutrients, so you get more nutritious bang for your buck! I have yet to sprout my own seeds and grains at home. Thank you Trader Joes for doing it for me!

If you don’t live close to a Trader Joes, just sprinkle your yogurt with chia and hemp seeds. Those two are powerhouses!

I have yet to sprout my own seeds and grains at home. Thank you Trader Joes for doing it for me! If you don’t live close to a Trader Joes, just sprinkle your yogurt with chia and hemp seeds. Those two are powerhouses!

Seeds in the Smushed Berry Yogurt Cup are key to keeping you nice and full until lunchtime!

Super Portable Smushed Berry Yogurt Cup

The above 2 photos are from my Instastories, taken on the go to show my new favorite breakfast. I never use a cooler, because I eat them so quickly! I just put on the lid, wrap in a folded paper towel (which doubles as a napkin), and take along a plastic spoon. The cup fits perfectly in my car drink holder. I have found myself eating them in the parking lot of my favorite coffee shops.

My girls are out of school for the summer and I have been escaping early morning to get my writing done at coffee shops. I would rather not buy high sugar muffins that these shops offer that are not good for me. This is why eating my yogurt cup before entering into temptation is key for me! I walk in full and satisfied and save money by only buying a black cup of coffee.

Look at all that goodness all smashed in! My Karen showed me out to take off the lid, and use my spoon to smush the berries right down into the yogurt. The raspberries break up, the seeds get all mixed in. The texture of the yogurt is amazing! Juicy bits of raspberries, the occasional crunch of seeds, the fruitiness of blueberries and a bit of chew from chia that has been sitting and softening in the yogurt. It is so satisfying!

There are days I eat my yogurt at home. If I want to be extra generous with fruit, I will dump all in a bowl like the photo above. The added mango was delicious!

Give Smushed Berry Yogurt Cup a try & let me know what you think.

Let me know your thoughts– does a portable breakfast appeal to you? Do you ever eat your breakfast in the car?

DIY/Crafts/ RECIPES

Blueberry Instant Pot Yogurt Jars 101

Why Instant Pot Yogurt?

When I first bought my Instant Pot, I had visions of Instant Pot Homemade Yogurt jars lined up and pretty in my refrigerator, ready to grab and go. I was tired of paying too much money to buy organic yogurt or yogurt that was full of sugar. I wanted to be in control of what was in our yogurt, and have enough of it that my family could eat it every day and get a nice dose of probiotics.

I googled ‘how to make homemade yogurt in the instant pot’, and was overwhelmed and intimidated by all the ways to make homemade yogurt, even in the instant pot, which promised to make the process easier! I took some time reading through articles and watching videos on YouTube when I finally stumbled upon one video that made me think, “Ok, I could totally do that!”

What I loved about this particular video was that it was just another mom, in her kitchen, taking me through the steps. The lighting was not great, there was clutter on her counters, and the video was not polished, but boy was it practical and useful! It was the only video I watched that empowered me to try homemade yogurt myself, and I no longer felt intimidated by the process.

Jars of Instant Pot Yogurt with Blueberries Fruit On The Bottom

I will share the video at the end of this article, and walk you through the same steps she walked me through and will keep it simple as possible.

Instant Pot Yogurt Supplies

Milk

Buy 1/2 gallon of organic milk. If you want a thick, greek-type yogurt, the best results come from a full-fat milk.

Single Container of Yogurt

Buy one small container of organic plain greek yogurt of choice. This will be your starter used introduce probiotics into your new batch of yogurt. It needs to say ‘live and active cultures’ on the packaging. Very important! The cultures are what will grow as your yogurt incubates overnight at the perfect temperature thanks to the instant pot. This will be the only time you need to buy yogurt because you can use a bit of homemade yogurt as starter for the new batch.

Thermometer

The instant pot simplifies the yogurt making process so much, that you only have to use a thermometer once. Thank goodness!

Instant Pot

This is a given. It is my new best friend. It would be worth having just for yogurt, but I use it several times a week for other things, too. I love my Instant Pot!

Strainer & Paper Coffee Filters

You only need to strain if you want thick greek yogurt. I like mine nice and thick so that I can use it as a substitute for sour cream and mayonnaise in certain recipes. I’m always looking for ways to save money and get more probiotics in! In the video, she uses a nut bag. I use a normal strainer lined with coffee filters, but just ordered a fancy yogurt strainer, which is linked below.

Jars

Small jars are not necessary, but boy are they cute and convenient! The jars pictured can be purchased by clicking on this link. You could store the yogurt into one or two big jars if you prefer.

Instant Pot Yogurt Instructions – Evening

I like to start my yogurt in the evening after all the dinner dishes are done. I love being in a clean kitchen and starting in the evening gives the instant pot time to scald the milk, then cool down enough to add the starter and incubate overnight.

Scald Milk

Pour 1/2 gallon of milk into your instant pot. Close the lid. Turn knob to vent.

Set instant pot by pushing the ‘YOGURT’ button. Push the ‘ADJUST’ button until it says ‘BOIL’ and wait a few seconds and it will beep and start on its own. It should take about an hour for the milk to boil. This is when I walk away and go read a book! No need to babysit the instant pot, it brings the milk to boiling temperature automatically, then beep at you a few times and the display will say “YOGT.” When you hear this, put down your book and go unplug the instant pot. Remove lid, being careful not to let condensation drip into the milk.

Add Culture

This is the only time you need your thermometer. In the video, she checks the temperature after it boils to make sure it came up to temperature. I don’t do this because I trust the instant pot sensors to bring it to a boil then shut off. This is the beauty of using the instant pot. It has built in sensors for keeping the milk at the right temperature at the right time for yogurt making.

Remove the pot from the cooker and put on the counter to cool down to 115 degrees. This will take 30 minutes to an hour for 1/2 gallon. You can stir it to help cool it down, or just continue relaxing with a book like I do!

Once the milk reaches at least 115 degrees, it is safe to add your culture. Any warmer than this will cook your culture and the probiotics will die and the yogurt will not set. This is why you need a thermometer.

Take a cup of the milk and stir in 1/4 cup of your yogurt starter/culture, then add mixture back into the instant pot and mix well. I like to use a whisk.

Incubate the Yogurt

Put the pot back into the cooker, seal the lid, turn the knob to sealing, plug it back in, and press ‘YOGURT’. It will display “8:00” which means 8 hours. It will beep to let you know it has started the incubation process. The display will show “0:00” and start counting UP until it reaches the total 8 hours.

I love knowing the pot is keeping it at the exact temperature it needs to be for the culture to incubate and produce all those amazing little guys that will help make our guts healthy! All this while I am sleeping! Such a cool process.

Don’t be too concerned about getting to your yogurt right at the 8-hour spot. I usually get my strainer and filters ready the night before, and when I wake up I dump my yogurt right into the strainer. It usually is more like 9 hours by the time I get to it. No big deal.

Instant Pot Yogurt Instructions – Morning

Strain the Yogurt

You can pour the yogurt as it is into jars, or strain it to make thick, greek-like yogurt. I line my strainer with overlapping paper coffee filters, place it in a bowl that is the right size to hold the strained whey, pour the yogurt right in, then put it into the refrigerator for a bit.

Some people use cheesecloth, some use nut milk bags. I just ordered this amazing Euro Cuisine strainer from Amazon which has rave reviews and will make this process even easier! Coffee filters work well, but they are a bit messy after straining and I’m all about ease and efficiency.

After sitting for an hour or so in the refrigerator, I put the yogurt back into the instant pot and stir again. I then spoon it into my jars. You can dump the leftover whey, use it in your favorite biscuit recipe in place of buttermilk or google search different ways to use whey.

Blueberry Compote for Fruit On The Bottom Yogurt

I sometimes use this Blueberry Compote recipe in the bottom of the jar for fruit-on-the-bottom yogurt. It is delicious! Use a cookie scoop easily get the blueberry compote into the jars.

More often than not, I just fill my little jars with plain yogurt so my family can just grab them and top them with whatever they would like. Sometimes I add vanilla for vanilla flavored yogurt. Sometimes I sweeten it with maple syrup or honey, but my yogurt turns out so nice and mild that I don’t have to use much sweetener. (NOTE: If you like a tangier yogurt, you can incubate for 12 hours instead of 8 hours. Just push the button one extra time until you see the number 12 on the display.)

Yogurt Topping Ideas

Our favorite toppings are fresh berries and granola. I love topping mine with chia or the Ancient Grain and Seed Mix from Trader Joes. I have often used half a package of dry Berry and Flax Instant Oatmeal from Trader Joes. It adds just the right amount of sweet and crunch when I am in a hurry!

Sliced bananas, crumbled up granola bars, Homemade Quinoa Crunch — really the topping possibilities are endless!

Keeping Your Yogurt

A 1/2 gallon of milk makes about a quart of yogurt. It will keep about 2 weeks in the refrigerator and grows more tart over time. It really a delicious and smooth tasting yogurt, and goes down so easy! I enjoy the taste of homemade yogurt so much more than store bought yogurt. I’m amazed how filling just one little jar is when mixed with seeds and berries. It is a great way to get protein and probiotics into the body!

{the video that made me brave enough to try yogurt in my Instant Pot}

——–

I hope this helps take the intimidation out of making homemade yogurt for you. The instant pot and knowing the right steps makes the process very easy. Make sure you watch the video. It will help to have a visual of the process. I used this video, heavy on the pause button, the first couple times I made yogurt. It was super helpful.

What about you? Do you own an Instant Pot? Is homemade yogurt something you would want to try making in it?

RECIPES/ Sides/ Sweets

Raspberry Lemon Yogurt Loaf

Summer Kitchen Adventures

We have had our share of cloudy summer days here in the Midwest, and although I miss the sunshine on those days, they are great days to stay indoors and get creative! My youngest daughter, Avery, is always up for an adventure in the kitchen, so on a recent cloudy day we decided to bake up some sunshine of our own and make Raspberry Lemon Yogurt Loaf.

I also have two teenage daughters, Teagan and Colsie, but they are much less enthusiastic to get in the kitchen, so it was all up to Avery and I to make this amazing bread that was full of fruit and oh so moist!

Avery is my very capable baker. If you follow my instagram feed you’ve seen some of the incredible things she has baked up. I asked her if she wanted to make this recipe alone and she said “Let’s do it together.” I loved hearing that. She usually has her own plan and loves independence in the kitchen, so to hear her excitement about doing some summer baking together made this Momma happy.

This loaf was really fun and easy to make. I love any recipe that involves mixing the dry ingredients, then making a “well” for the wet ingredients. I also love any recipe that allows me to keep my mixer stored away and clean.

The citrus comes from grated lemon rind, which adds such a great fresh flavor. Raspberry and lemon go so well together, which makes this bread special, but the ingredient that makes it extra special and moist is Yulu yogurt.

HELLO YULU. GOODBYE GREEK.

My new favorite brand of yogurt is called Yulu.

I have never been a big fan of the sour taste of yogurt. I’m a bit picky with my yogurt, as I prefer it to be creamy, but not as thick as Greek yogurt. Greek yogurt tends to be an “acquired taste,” as it is quite tangy, so I have stayed away from it.

Yulu is an Aussie-style yogurt that is made here in the USA. It is double-smoothed and double-creamed, so it was a whole new yogurt experience for me. It is not too thick or not too thin. It does not have the too-sour quality that is found in Greek yogurt. I think it tastes divine.

It comes in a container that is see-thru, which I thought was pretty cool and is a clear sign of the honest company that it is. The ingredient list made me smile as they use real fruit, fruit juice and even vegetable juices for color and flavor– so no artificial colors– and it there is 9 grams of protein in each cup.

If you want to know more about Yulu, you can check them out here and sign up for the Yulu newsletter for coupons, giveaways & more! Keep in mind that Yulu is a new product on the market, so check their site for locations & availability in your area.

Raspberry Yogurt Lemon Loaf

Back to our summer kitchen adventure, I gathered all the ingredients and Avery started in on the measuring. She was a rockstar with grating the lemon rind, which is not my favorite job so I was happy to let her go to town on that. It came together in minutes, smelled amazing while baking, & made a great sunshine snack on a cloudy summer day.

Recipe

2 cups plain flour

1/3 cup brown sugar

2 teaspoons baking powder

3/4 cup vegetable oil (I used coconut oil)

2 eggs

1 cup Yulu Raspberry Yogurt (about 2 small containers)

1 teaspoon vanilla

1 1/2 cups rasberries (fresh or frozen)

1 tablespoon finely grated lemon rind

Method

Preheat oven to 350 degrees.

Coat a 1lb loaf pan with oil.

Combine flour, sugar, & baking powder in a bowl. Made a well in the center of the bowl.

In a separate bowl combine oil, eggs, yogurt, and vanilla.

Add wet mixture into the dry well and mix well.

Gently fold in raspberries and lemon rind.

Pour into prepared loaf pan and bake until top is golden and springs back when you gently touch it, and a knife comes out clean.

45-60 minutes.

{for your Pinning Pleasure!}

This is a sponsored conversation written by me on behalf of Yulu. The opinions and text are all mine.

Drinks/ RECIPES/ Sponsored

Morning Cranberry- Orange Creamsicle Smoothie – A Vitamin C Monster

There is something about the new year that excites me and makes me want to just do better. I love setting goals and figuring out how I can grow as a person. I am so not ok with staying ‘as is.’ Oh Heaven help us all if I were ok with that! I have so much growing to do, but do you know how thankful I am to be alive to do that growing? It is so cliché’ to say that God isn’t finished with me yet, but boy, do I rest in that truth. He allows us a brand new day, a new morning, to get back up again and start anew.

New Mornings & Morning Routines

I am discovering a key way to stay strong and be ready for whatever life brings is to have a solid morning routine. I cannot tell you the difference this is making in my life. I happened upon a life-changing podcast that introduced me to Hal Elrod and his book ‘The Miracle Morning.‘ I have been implementing his strategy the last 3 days and it is seriously blowing me away–yes, big change in just 3 days! Today I was up at 5:30 and how I spent my time during that extra hour and a half made the world of difference in my day. Life even brought me a huge bump emotionally later in the morning, and because of the prep work I did early morning with getting my thoughts where they need to be, I was able to pick myself back up, realize what is in my power to change or not change, and move on with my day. I will share my specific early morning routine in up coming posts, but for today I want to focus in on the simple routine I’ve implemented in the mornings to nourish my body.

Routine To Nourish My Body

1.before coffee.

2. Eat a nutrition-filled breakfast that includes a bit of protein.

3. Take Extra Vitamin D + Turmeric. (The rest of my supplements I take at night)

4. Early morning OR mid morning smoothie. (As breakfast or as a mid-morning snack)

Let’s talk smoothie.

It is amazing how many nutrients one can pack into a smoothie. Fruits, veggies, leafy greens, superfood, and even oats or nuts. I have been adding yogurt to my smoothies because yogurt has amazing probiotics in it. This makes me especially happy because I am on a big probiotic kick. Why? Because gut health effects brain health, and gut health starts with balanced flora which is what probiotics help do.

Although I limit dairy, I don’t hesitate to add yogurt to my day due to its amazing probiotic content. By adding it to my routine of morning smoothies, it knocks out #2 & #4 above. Another plus is it gives my body a great dose of protein! It is amazing how much longer I feel full when I have a bit of protein for breakfast.

Hello Yulu. Goodbye Greek.

My new favorite brand of yogurt is called Yulu.

If you want to know more about Yulu, you can check out at yuluyogurt.com or follow them Facebook or Instagram. You can also check out all their Aussie style ‘pinspiration’ at their pinterest boards. Keep in mind that Yulu is a new product on the market, so check their site for locations & availability in your area.

Morning Vitamin C, Antioxidant, and Protein Monster

I must to tell you about this new smoothie creation that I have been crushing on.

I call it my Morning Cranberry -Orange Creamsicle Smoothie & it is a vitamin C, antioxidant & protein Monster!

I stock up on Cranberries when they are in season, because they are so good and so healthful. I love combining them with the flavor of orange and a hint of cinnamon. This smoothie recipe does just that and is extra creamy thanks to Yulu yogurt and the addition of a banana.

This smoothie is really special and delicious. Special enough to be served in fluted champagne glasses on Thanksgiving, Christmas, New Year’s or Valentine’s morning. Or you could just do what I do and fill up these cute little bottles, pop on a lid, store in the refrigerator and have them ready to go for the morning. I’m not sure how long they last in the refrigerator. I have stored yogurt filled smoothies up to 3 days and they keep their deliciousness. My kids get to them so fast that they never have been around for longer than that!

Morning Cranberry Orange Creamsicle Smoothie

1 cup fresh raw cranberries

1 cup freshly squeezed orange juice (or a whole orange if you have a high-powered blender)

1 banana

1/2 to 1 cup milk of your choice

1 container honey or vanilla flavoed Yulu brand yogurt

3-4 Medjool dates (or other sweetener of your choice. Only use dates if you have a high-powered blender)

1-2 tsp orange zest

1 teaspoon vanilla

1/4 teaspoon cinnamon

1/2 cup ice

pinch salt (preferably sea salt)

Add all ingredients to blender and blend until creamy.

————

What about you?

Do you do smoothies for breakfast? Do you have a morning routine? Do you wake up just in the amount of time needed to get out the door or do you give yourself extra time? Do you like the idea of a less tart, new creamy- textured yogurt?

This is a sponsored conversation written by me on behalf of Yulu. The opinions and text are all mine.

Brunch/ GF, Vegan & Raw/ Healthy Eating/ RECIPES

Crunchy Toasted Quinoa Topping

{“This shop is part of a social shopper marketing insight campaign with Pollinate Media Group® and Pure Via®, but all my opinions are my own. #pmedia #PureViaSweethttp://my-disclosur.es/OBsstV”}

Crunchy Toasted Quinoa Topping! You are going to love this. It is an amazing way to add a healthy protein crunch to the top of your daily oatmeal or a berry yogurt snack. It would even be great on top of ice cream.

I have been thinking about this recipe for about 2 years now. Yep, it is about time I allowed my taste buds the privilege of tasting crunchy, roasted, toasted quinoa again.

The first time I had toasted quinoa, I didn’t even know what it was! We were enjoying an amazing family trip at Disney, and were at Boma, a restaurant in the Animal Kingdom Lodge. Boma is known for their breakfast buffet, and I’m a huge breakfast fan, so I was pretty excited to wake up that morning and EAT!

Brunch/ GF, Vegan & Raw/ HEALTH/ RECIPES

DIY Probiotic Coconut Yogurt

{by Teniel Moore-Raw Foods Contributor}

Who loves coconuts as much as I do?

They are so versatile, there is so much you can make with them, and they are so good for you.

Today I’m going to share with you my super easy, DIY coconut yogurt, that will have you asking yourself why you have not been making it yourself before this

Why make your own?

Well, why pay a fortune for some gourmet coconut yogurt in the shops when you can DIY?

Plus the fun bonus of making it & flavoring it, however, your heart desires.

This is a great substitute if you are on a dairy-free diet or perhaps you’re vegan. It is also great for some extra probiotics, without all the extra sugars the store bought ones contain. So let’s get started.

What you will need:

~ Sterile glass jar with lid (mason jar works well)

~ 2- 3 Thai young coconuts

~ 2 probiotic capsules

~ Some muscle for opening your coconut

~ High-speed blender

~ dehydrator (optional) this will speed up the process but is not necessary

Directions

~ Open up your young Thai coconuts, however, works best for you. I love to throw them down hard on our cement drive till they crack open. The kids always want to get involved in this part. Or you could be more civilized and use a clever to open them up. A little tip is to have a container handy so that you catch any coconut water that might run out as your cracking it open.

~ Drain all the coconut water out of the coconuts and set aside.

~ Scoop out all the coconut flesh (sometimes called coconut meat)

~ Place all of the coconut flesh from 2 – 3 coconuts into your high-speed blender along

with 1/4 cup of the coconut water and the 2 probiotic capsules. Just break them open

and pour them in.

~ I like my coconut yogurt thick so I only add 1/4 cup of the coconut water. Start with that amount and add more if needed. If you are using 3 coconuts you might need to add a little more coconut water.

~ Blend until smooth thick & creamy

~ Pour your coconut mixture into a sterilised glass bottle with the lid on. Sit out on the counter in a warmish spot for at least 8 hours or overnight. (If you have a dehydrator pop the glass jar with lid into the dehydrator ((taking out all the trays so it can fit in nicely)) This works like a charm on 100 degrees for 5 hours.)

~ You will know your coconut yogurt is ready as it will have that slight tart taste to it that yogurt has.

~ Keep in the fridge & add what ever flavourings your heart desires. I like to keep

my plain.

Also, you can make your coconut yogurt savoury by adding things like chili sauce or garlic, lemon & dill. Like I always say ” your only limited by your imagination” so go for it.

I hope this has inspired you to try something new and get making your own dairy- free, sugar- free yogurt. Get the kids involved, they will love it

Raw Foods Contributor

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Easy Yogurt Fruit Salad

I’ve made this many times, with all types of different fruit. Usually, I’m cooking dinner and decide we need a colorful, healthy side (we even call this dessert at our house, see this post). I gather whatever fruit we have in the house (fresh or frozen), chop it up, and add whatever yogurt we have in the house. If we only have plain yogurt, I will add honey and sometimes cinnamon, depending on the type of fruit we have.

It’s a no recipe, recipe. Fruit. Yogurt. Toss. Done!

*I just made granola for the first time. Watch for the recipe…it would be great sprinkled on top of this!