Mariaines enjoys writing about healthy and delicious food, mostly inspired by her mother in Colombia and her experience in South Africa.
Greek Yogurt is Sour but...
Greek yogurt is delicious and healthy. It is a good option to make a healthy milkshake. Although is sour, there are ways to make it sweeter and still healthier. One of the ways that would do, is adding coconut oil or peanut butter to the mix. The fat content of these three ingredients is healthy and promotes the good cholesterol in our bodies, it also provides with lasting energy and it is good food for our brains. Try the following to check if it will do for you:
Add 2 tablespoons to a small container, add then 1 teaspoon of coconut oil and 1 teaspoon of peanut butter. Mix it with the small spoon until it is creamy. Ideally, the greek yogurt should be full cream and should be made with the original recipe whilst the peanut butter should be low in sugar or even better homemade. Make sure the coconut oil is organic and of high quality. Once this mix is ready, add half a banana and mix further until the mixture is creamy. If it tastes good, you can use the proportion of this mix to make more quantity of the milkshake.
If you feel you need to add more peanut butter or coconut oil, you can do so in small quantities until your palate is satisfied. The trick is to bring the basic ingredients to the blender together with sweet fruits, such as papaya, banana or blueberry. An alternative is to blend some fruits to obtain juice fruit that could be sweetened with stevia or Xylitol, before adding it to the blender.
Ingredients for 2 glasses
4 tablespoons of Greek Yogurt
2 teaspoons of peanut butter
2 teaspoons of coconut oil
1 banana (or papaya, blueberries, sweet pineapple etc)
1/2 glass of fruit juice sweetened with stevia or Xylitol to taste.
Put into the blender the yogurt, the coconut oil (liquid if possible) and the peanut butter (at room temperature). Start mixing at low speed and from the top star pouring the juice at a slow pace. Wait for all the ingredients to mix thoroughly. If you opted for the wholesome fruit, then you can bring them to the mix from the beginning and blend at medium speed.
This creamy drink can also be placed in the freezer and after 40 minutes you can enjoy a nice healthy ice cream.
Greek Yogurt Warning
Girdwain (2013) and Keller (2012) warn that not all the Greek yogurts are equally Greek. they advice to always read the nutrition facts and the ingredients to make sure you are buying a healthy option. They point that the reason behind these facts is that the elaboration of Greek yogurt is not regulated and as it has become so popular, commercial ends might bring some varieties not as healthy as the original. They recommend checking for brands that make the yogurt with live cultures. It must not just say that it contains live cultures but that is made with them. The plain yogurt is the best option if you are seeking toøose weight.
Colombian Kumis and Normal Yogurt
If definitively Greek yogurt is not your choice for a healthier milkshake, you can choose other alternatives. Colombian Kumis is a delicious and healthy drink that is very popular among Colombians. It will do for a nice yogurt milkshake with less fat and less sugar. It is not as sour as the Greek Yogurt, so it can be poured into the blender with fruits and only if needed with some Xylitol to taste.
Any low fat yogurt will do for a good substitute for Ice cream to make a healthier milkshake. It will have sugar but fewer calories. It is as easy as to bring together to the mix the low fat yogurt (a soft flavor such as vanilla or peach will work better) with fruits. add a few ice cubes to make it foamy.
- Kumis Colombiano Casero (Homemade Colombian Kumis) | My Colombian Recipes
Kumis is a sour and creamy, popular Colombian drink. You can find it pre-made in almost every grocery store in Colombia, so making Kumis at home is no longer necessary if you live there, Erica Dinho shares how to make it if you are far from Colombia.
Did you Try it?
© 2017 MariaInes
MariaInes (author) from Bogota on January 23, 2017:
Thank you for your encouraging comments Bodylevive! Please try the recipe and let me know if you like it :-)
BODYLEVIVE from Alabama, USA on January 22, 2017:
Hi there, I like your suggestions and by the way--great hub! I may use this recipe and try it out for myself. Thank you for the recipe.
MariaInes (author) from Bogota on January 16, 2017:
You are welcome MsDora. I am happy to share these recipes. I also like to eat Greek yogurt for breakfast. I usually add fruits and muesli...it tastes very nice. Now and again I also add nuts instead of muesli and that is really good.
Dora Weithers from The Caribbean on January 16, 2017:
I have recently been advised to eat only plain Greek yogurt and add my own fruit. You offer good suggestions. Thank you.
MariaInes (author) from Bogota on January 15, 2017:
Thank you for commenting Journey. It is my pleasure to share healthy recipes.
MariaInes (author) from Bogota on January 15, 2017:
Thank you for commenting Alijavedgopang. I will keep writing about healthy recipes. In the meantime just note that both Greek yogurt and peanut butter are high in protein.
Nyesha Pagnou MPH from USA on January 15, 2017:
This is an interesting recipe. Thank you for sharing the information.
Ali Javed from Pakistan on January 15, 2017:
I would like to know a good recipe of protein shakes.