Making Homemade Yogurt: Easy Picture Tutorial

If someone tried to explain the shoe-tying process in spoken word only, you’d have an awfully hard time figuring it out.

But as long as a kind person shows you how to tie your shoes, and then you get some practice in, by the time you’re an adult, it’s brain-dead easy.

Such is homemade yogurt.

It sounds intimidating and scary, a real challenge, if you just talk about it with someone, or perhaps try to skim the easy homemade yogurt post. I had a couple friends in real life tell me so this year, that they were overwhelmed by my post and couldn’t imagine completing the task.

One of them also said that “If you show someone once and they can repeat it, it’s a task worth doing.”

That’s my hope for homemade yogurt, that after I show you once, you’ll be brave enough and feel confident enough in the method to accomplish yogurt all by yourself.

To prove how easy it is, I visited one of these friends who couldn’t get it online. We made yogurt together while our kiddos played, and she is now a regular yogurt maker extraordinaire.

She decided that making homemade yogurt is like baking bread – you don’t need that much time and it’s not that hard once you figure it out, you just have to time it right to get all the little parts into your day.

A few readers/fellow bloggers have let me know that it turned out easier than they thought, too:

“from DynoMom, who has 10 children: “I have had a horribly hectic month and still made yogurt, Katie has the hook ups to a stupid easy method!”

from Meg at Everyday Miracles: I’ll join the “OMG Katie’s yogurt method is AMAZING” chorus if you’d like. Your original instructions were what finally got me over the fear of trying it & once I did, I don’t know what took me so long. I’ve recommended it to a number of people since then, and I’d be happy to share with your readers how much I love it. :-)”

And you get paid quite handsomely for your time, too — about $35/hour. I save well over $1000 on the food budget every year just by making this ONE food from scratch. Here’s the math. What are we waiting for? Let’s make yogurt!

Basic Homemade Yogurt Instructions

1.      Heat to sterilize the milk.  (160-180 degrees F)

2.    Cool milk to proper incubation temperature.  (90-110 degrees F)

3.    Add starter yogurt. (2 Tbs. per quart)

4.    Incubate at warm temperature 4-24 hours.

It really is that simple. Now let’s look at what that comes out to be in reality…

Photo Tutorial of Making Homemade Yogurt

Supplies necessary:

·         ·      Glass jars (quart wide mouth canning jars or empty spaghetti sauce jars work great) – make sure they are clean and were completely dry before capping.

·         Whole Milk (skim milk will create thinner  yogurt, every time – click for more on what milk to use to make homemade yogurt)


·         Candy or meat thermometer, but I can show you how to do it without one too

·         Pot large enough to hold your glass jars

·         2 Tbs of plain yogurt per quart of milk (Buy the freshest yogurt possible at a store and make sure it has “live and active cultures”.  I have used Dannon, Stonyfield, and Fage. Your previous batch of homemade yogurt will work for the next time.)

·         picnic cooler

·         bath/beach towel

·         timer

Let's Begin!

1. Put a washcloth in the bottom of your pot to cushion the jars.

2. Fill jars with milk.

3. Place jars in pot; fill with tap water (I use hot because I’m impatient, but a wise reader pointed out that COLD water and cold milk reduces the chance of breaking jars).

4.) Lid the pot for faster cooking time.

5.) Turn the burner to high.

6.) Set a timer so you don't forget. My pot takes 10 minutes to get to 110F.

7.) Heat milk to 160-180F for pasteurized milk or raw milk you want to pasteurize (raw milk yogurt is tough to get smooth and creamy without heating the milk to at least 160F).

OR

For truly raw yogurt, heat to between 100-110F. If it gets higher than 118F, you’ve killed your enzymes and may as well go up to 160F. The photo above was pushing the limit, but still okay!

If you don’t have a thermometer, 160ish looks like this with a “skin” on top. The water in the pot will be boiling.

8. Remove jars from pot. I usually lid them and use an oven mitt so I don’t spill – they’re very hot!

Q: “Ack! One of my jars broke! What did I do wrong???”

A: Nothing. Sometimes jars just break, unfortunately. Low quality glass jars break more often than canning jars, but it just happens sometimes. 

9. Put a lid on the pot of boiling water and nestle it into a picnic cooler like this:

Close the lid of the cooler so it gets toasty for when you’re ready. (If making raw yogurt, bring the water TO a boil while you’re mixing yogurt into the jars, since it won’t have boiled yet.)

10. Allow milk to cool down to about 100-110F. (Skip this step if making raw yogurt. If your raw milk heats to above 110F, allow it to cool back to 100F.) I think the best yogurt is made at about 100 degrees.

You can let the milk cool in a number of ways:

- On the counter (will take 1.5-2 hours, depending on room temperature)

- In the fridge (but that will add heat to the fridge, compromising the food you have stored – I no longer recommend this, but it takes about 45 minutes)

·  Outside in the cold

·  If you’re in a real hurry, put the jars in an empty sink, then add cold water slowly to about halfway up the jars, then ice packs or ice. They’ll cool in 15-20 minutes (watch closely), but you risk jar breakage.

11. When the milk is at temp (feel on your wrist for “just warm, not hot” if you don’t have a thermometer), stir in 2 Tbs. plain yogurt (2.5-3 for raw yogurt). I just use 2 heaping scoops with a regular flatware Tablespoon. You can also get dehydrated yogurt starters at your local health foods store or Cultures for Health.

12.) Stir well.

13.) Place jars in the cooler next to the hot pot.

14.) Wrap the towel over the jars and tuck it between the jars and pot if you can - you don't want the hot pot getting the jars TOO hot, especially if you're making raw yogurt and the pot has just boiled.

15. Take the lid off the pot to let steam out (I just leave it in the cooler out of my way; yours may or may not fit.) If you had just boiling water, let some steam out for about 5 seconds; if it’s been in the cooler for a while, slam the cooler lid right down to trap all the heat.

16. Allow the cooler to sit and incubate your yogurt for you for 4-12 hours.

Could you incubate elsewhere? Sure! Anywhere you can keep the jars at about 100-110F, including your oven with the light on, perhaps resting in the pot of warm water, wrapped up in towels with a heating pad plugged in, in a hot car, or in an Excalibur dehydrator set to 100 or 110F. I like the cooler because then it’s not in my way if I need the oven and doesn’t use any energy like the dehydrator.

17. Take out the jars and put them in the refrigerator. Done!

Just pour the water out of the pot and flip it upside down to dry.

Notice: no dishes. How cool is that?

Be sure to save a half cup of this batch to be a starter for the next batch. I like to put some in a little container right away after the yogurt has cooled fully and set, so then I don’t have to worry about someone finishing the last jar and eating my starter! This practice also avoids contamination problems if someone dips into your serving jar with a dirty spoon…

24-Hour Yogurt

If you’re on the SCD Diet or similar, you may need to incubate your yogurt for 24 hours. After 8-12 hours, just boil a few cups of water and pour it, steaming hot, into the pot. That should add plenty of heat to keep at incubation temperature for the next 8-12 hours. Depending on your room temperature, you might need to add boiling water once or twice.

See it to Believe it

If you’re a very visual person and want to see the whole process on video rather than still photos, I do have a guest lecture in the Seeing in the GNOWFGLINS eCourse on Cultured Dairy and Cheesemaking.

Becoming a member in the eCourses really is invaluable – you spend a little money to save money in the long run. With access to everything all at once with any level of membership, you can sign up for a month, glean what you can, and wait a while before signing up again.

Just as many, many people were encouraged to make water kefir after seeing my 3-minutes-a-day water kefir how-to video, I know that when you see how easy homemade yogurt is, you’ll know you can handle it!

Even if you only take away a confidence with homemade yogurt, the $11-12 you’ll spend for one month’s membership will be offset quickly by the hundreds of dollars you’ll save making it, as long as you would usually buy at least ONE 32-ounce tub of yogurt per week. Just one.

Source: KitchenStewardship

Top 8 Reasons That Yoghurt Is a Health Food

Yoghurt is a staple food of many traditional cultures around the world and is and is an excellent probiotic food. Discover some of the incredible and numerous health benefits of yoghurt and avoid the additives found in so many commercial brands of yoghurt and learn how easy it is to make your own with these 2 delicious recipes.

1. Yogurt is easier to digest than milk. Many people who cannot tolerate milk, either because of a protein allergy or lactose intolerance, can enjoy yogurt. The culturing process makes yogurt more digestible than milk. The live active cultures create lactase, the enzyme lactose-intolerant people lack, and another enzyme contained in some yogurts (beta-galactosidase) also helps improve lactose absorption in lactase-deficient persons. Bacterial enzymes created by the culturing process, partially digest the milk protein casein, making it easier to absorb and less allergenic. 

2. Yogurt contributes to colon health. 
There's a medical truism that states: "You're only as healthy as your colon." When eating yogurt, you care for your colon in two ways. First, yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Lactobacteria, especially acidophilus, promotes the growth of healthy bacteria in the colon and reduces the conversion of bile into carcinogenic bile acids. The more of these intestines-friendly bacteria that are present in your colon, the lower the chance of colon diseases. Basically, the friendly bacteria in yogurt seems to deactivate harmful substances (such as nitrates and nitrites before they are converted to nitrosamines) before they can become carcinogenic.

Secondly, yogurt is a rich source of calcium - a mineral that contributes to colon health and decreases the risk of colon cancer. Calcium discourages excess growth of the cells lining the colon, which can place a person at high risk for colon cancer. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall. People that have diets high in calcium (e.g. Scandinavian countries) have lower rates of colorectal cancer. One study showed that an average intake of 1,200 milligrams of calcium a day is associated with a 75 percent reduction of colorectal cancer. As a survivor of colon cancer, I have a critical interest in the care of my colon. My life depends on it.

3. Yogurt improves the bioavailability of other nutrients. 
Culturing of yogurt increases the absorption of calcium and B-vitamins. The lactic acid in the yogurt aids in the digestion of the milk calcium, making it easier to absorb.

4. Yogurt can boost immunity. Researchers who studied 68 people who ate two cups of live-culture yogurt daily for three months found that these persons produced higher levels of immunity boosting interferon. The bacterial cultures in yogurt have also been shown to stimulate infection-fighting white cells in the bloodstream. Some studies have shown yogurt cultures to contain a factor that has anti-tumor effects in experimental animals.

5. Yogurt aids healing after intestinal infections. Some viral and allergic gastrointestinal disorders injure the lining of the intestines, especially the cells that produce lactase. This results in temporary lactose malabsorption problems. This is why children often cannot tolerate milk for a month or two after an intestinal infection. Yogurt, however, because it contains less lactose and more lactase, is usually well-tolerated by healing intestines and is a popular "healing food" for diarrhea. 

6. Yoghurt helps replenish helpful bacteria. Antibiotics kill not only harmful bacteria; they also kill the healthy ones in the intestines. The live bacterial cultures in yogurt can help replenish the intestines with helpful bacteria before the harmful ones take over. I usually "prescribe" a daily dose of yogurt while a person is taking antibiotics and for two weeks thereafter.

7. Yogurt can decrease yeast infections. Research has shown that eating eight ounces of yogurt that contains live and active cultures daily reduces the amount of yeast colonies in the vagina and decreases the incidence of vaginal yeast infections.

8. Yogurt can lower cholesterol. There are a few studies that have shown that yogurt can reduce the blood cholesterol. This may be because the live cultures in yogurt can assimilate the cholesterol or because yogurt binds bile acids, (which has also been shown to lower cholesterol), or both.

Source: http://www.askdrsears.com/...

14 Things People Probably Do Not Want To Know About Their Favorite Foods

by April McCarthy | preventdisease.com

Image: www.prevention.com

There are hundreds of food industry facts that are sheltered from consumers and only made public by food scientists if absolutely necessary. The following are 14 of the more well known industry insider secrets that have been exposed now for some time, but still not common knowledge to millions of consumers.

Many consumer watchdogs have found that food label claims such as ‘pure’, ‘fresh’, ‘non-artificial’, ‘natural’ and ‘real’ are largely unregulated and false when these claims are investigated. Moreover, the processing of most foods, ingredients used in manufacturing, their byproducts, waste management and other details are often kept hidden from the public until they've been exposed by those willing to publicize the information.

1. The manufacturing of Greek yogurt produces millions of tons of toxic waste every year, and nobody knows what to do with it.

For every three or four ounces of milk, companies who manufacture Greek yogurt can produce only one ounce of creamy Greek yogurt. The rest becomes acid whey. It’s a thin, runny waste product that can’t simply be dumped. Not only would that be illegal, but whey decomposition is toxic to the natural environment, robbing oxygen from streams and rivers. That could turn a waterway into what one expert calls a “dead sea,” destroying aquatic life over potentially large areas. Spills of cheese whey, a cousin of Greek yogurt whey, have killed tens of thousands of fish around the country in recent years.

The $2 billion Greek yogurt market and state government officials are scrambling not just to figure out uses for whey, but how to make a profit off of it. Source

2. All grocery retail orange juice that is "not from concentrate" is processed with "artificial flavor" to ensure that each bottle tastes exactly the same.

No matter what time of year and regardless of the origin of oranges, large juice manufacturers like Pepsico are consistently blending perfectly flavored orange juice specifically through carefully controlled processes and artificial flavor calibration. These mixtures are added to replace the natural flavors lost when the juice chemically separates oxygen ( "deaerates" ) to be able to maintain shelf life for more than one year without oxidizing.

Because the added flavor is technically derived from orange oil extract (although it is completely, artifically and a chemically manufactured derivative), it does not need to be specifically listed in the ingredients. Source

3. Vegetarian burgers are far more toxic than conventional beef patties.

More than 99% of vegetarian burgers at grocery retailers are made with soy protein isolate (aka textured vegetable protein, aka soy meal). These substances derived from defatted soy flour are mostly used in pet foods, but sweetened up with sugar and spices to help improve their taste. Soy oil is generally separated from flaked soybeans -- leaving defatted meal that’s ground into flour -- using a chemical called hexane, one of the volatile organic compounds that constitutes natural gas, crude oil and gasoline. Since more than 95% of soy is also genetically modified, you're also getting a nice dose of transgenic DNA in your veggie burgers.

The Cornucopia Institute, a U.S.-based progressive farm policy outfit, had samples of soy oil, soy meal and soy grits tested, and both the soy meal and soy grits exceeded the hexane limit in food of 10 parts per million. A bigger question we might be asking ourselves is why there is a hexane limit in our foods in the first place??? Source

4. Conventional milk is made by high heating, homogenizing, pasteurizing, re-packing and combining the milk of hundreds of cows fed genetically modified grain and injected with hormones.

Old-time farmers will say they can tell where their cows have been grazing by the taste of the milk. By contrast, the milk we buy in supermarkets will be uniformly white. Its cream won't rise. And a lactic perfume will be detectable only if the milk is ultra heated.

Cows are kept in herds of about 800 and fed not grass, but standardized mixes of genetically modified grains, old citrus, alfalfa and nut husks. Today, according to UC Davis estimates, about a third of the herds in California are treated with hormones to increase production. The milk will be standardized, fortified, pasteurized and homogenized. Translated, this means that it will be taken apart and put back together again, not always in the same proportions. Then it will be cooked and emulsified. At that point do you think it's still milk? Source

5. Producers of maraschino cherries chemically bleach (through a preserved brine solution) and then marinate the cherries in huge vats of corn syrup and food coloring (FD&C Red 40) to make the cherries red again. Source

6. Many canned soups are flavored with MSG, even when they specify they are NOT.

The food additive "MSG" is a slow poison which hides behind dozens of names, such as natural flavouring and yeast extract. Currently, labeling standards do not require MSG to be listed in the ingredient list of thousands of foods.

Secretly, soup manufacturers admit that they have refered to MSG as "natural" (that is refined from vegetable protein and yeast) and establish it in the list of ingredients as " yeast extract "or" hydrolyzed protein. "War of ads broke in 2008 because Campbell and Progresso were so worried that customers would not buy soup if they knew the amount of MSG containing. Source

7. Processed canned soups go through such violent processing that manufacturers must grow mutant sized vegetables so they don't disintegrate in the soup.

The food you make at home isn't reheated while being violently shaken. In order to destroy any pathogens, FDA requirements dictate that soup, once canned, be heated to 250 degrees; many manufacturers speed that process by agitating the can, thereby ensuring that the heat distributes itself more rapidly. This requirement changes the flavor of soup also changes the way the soup itself is actually made.

Soup companies shy away from ingredients that break down in the canning process so they grow special freakish mutant vegetables like carrots which look like tree limbs--they're like baseball bats. But once they go through the cooking process, they come out looking like the small young ones that you'd put into your soup. Source

8. Most ice creams are thickened and stabilized with a slew of toxic ingredients.

These include a variety of emulsifiers which prevent the ice cream from destabilizing. They include polysorbate 80, potassium sorbate, sodium benzoate, carrageenan, xanthan gum, guar gum and soy lecithin. If your store brand or parlor ice cream melts rapidly, that's a good sign as it likely has a low overrun and little fat destabilization, which means a lower percentage of toxic emulsifiers and stabilizers. Source

9. Hot dogs are filled with a sticky mixture of cuts of mechanically separated chicken, pork, fats and starch or "grain fillers."



The red or light brown dog varieties usually on sale everywhere contain very little real meat. Instead, they are made up of 64 percent mechanically-recovered chicken and 17 percent is pork. Mechanically-recovered meat is the slimy paste created when a carcass -- stripped of all traditional cuts -- is forced through a metal sieve or blasted with water. The process is banned for beef, but is permitted for pigs and poultry, and the meat produced is ten times cheaper than normal meat.

Most hot dogs typically contain, high fructose corn syrup, starch, milk protein, sodium nitrite, flavors, potassium and sodium triphosphates, polyphosphates (E452), sodium ascorbate and carmine. Source

10. Many olive oils "extra virgin" imported (and expensive) are actually made with cheaper oils of seeds and nuts.

To boost profits, for example, some producers have been caught adulterating the oil they label as "extra virgin" with much cheaper hazelnut, soy, or sunflower seed oil, among others, as well as mislabeling its country of origin.

Read the fascinating (and hilarious) report by Tom Mueller on olive oil fraud business, that eventually became the book Extra Virginity: The Sublime and Scandalous World of Olive Oil. Source

11. Food products that are red and pink are often dyed with cochineal extract, also known as tiny crushed insect bodies.

Cochineal extract sometimes appears as carminic acid or carmine. You can learn more about the process of making the dye here. Source

12. Coffee creamer is made from corn syrup and (trans fatty acids/hydrogenated) vegetable oils.

There is no cream. These are the ingredients listed on the label of the original liquid cremora Coffee - Mate:
WATER
SOLIDA VEGETABLE OIL
MOSTLY HYDROGEN SOYBEAN AND / OR COTTON SEED OIL
LESS THAN 2% OF SODIUM CASEINATE (DERIVED FROM MILK)
Dipotassium
Mono-and diglycerides
SODIUM ALUMINOSILICATE
ARTIFICIAL FLAVOR
CARRAGEENAN
Source

13. To make bacon, the pork bellies hanging in this strange wash cabinet are bathed in a shower of "liquid smoke".


The creepy red rain converts the flesh tints to a more familiar color of bacon that consumers desire. The European Food Safety Authority (EFSA) is investigating the safety of liquid smoke as a food flavoring. Source

14. Shredded cheese is packed with refined wood pulp to prevent sticking.

Cellulose made of decomposed plant fibers (including wood) and is a common food additive to make make ice cream creamier or thicken salad dressing without adding calories. Since it is natural, even packaged foods labeled as organic often include cellulose. Mmmmm Sawdust! Yummy.

April McCarthy is a community journalist playing an active role reporting and analyzing world events to advance our health and eco-friendly initiatives.

Source: preventdisease.com

Make your own organic dairy free coconut yogurt

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Dairy Free Coconut Yogurt:

Homemade raw vegan coconut yogurt is a great addition (and replacement) for regular dairy yogurt. It will not create mucus or inflammation in your body (like dairy yogurt does) and it tastes about 500 times better than regular yogurt (who doesn't like the taste of coconut?!)! There are many additions you can make to the yogurt after it has finished culturing - you may add your favourite raw granola, some berries, pineapple, peaches, or perhaps some raw walnuts or almonds - pretty much anything that comes to mind!

Image: www.yogurtculturecompany.com

Ingredients:
- 1 cup coconut meat (from young thai coconut, or mature coconut - if it is from mature coconut then you should for sure have a vitamix blender to properly blend)
- 1/2 tbsp. coconut kefir
- 1/2 tsp. dairy free probiotics
- 1/2 tsp. vanilla
- 1/4 cup young thai coconut water

Directions:
1. Blend all of the above ingredients in a Vitamix blender (or other high speed blender like Blendtec), until smooth and creamy with no chunks.
2. Take this mixture and pour into a bowl (or jar) and cover with a cheesecloth or lid NOT tightly sealed, but simply lightly placed on top.
3. Let your coconut yogurt to culture on the tabletop at room temperature for 8-16 hours. The longer it sits, the more sour, and more like yogurt it will taste (this is SAFE).
4. The yogurt should last one week after this point, in the fridge! Enjoy!



Additions (add to your yogurt after it has cultured):
- For SWEET yogurt, add:
-3-4 pitted medjool dates

- For Herbed yogurt, add:
- your favourite herbs! Dill, basil, mint, etc.

- For Fruity yogurt, add:
- Berries, peaches, nectarines, etc.


Recipe source: Raw Edibles

Yoplait yogurt is more like junk food than health food. Here's why

Natural Cures Not Medicine on Facebook: www.facebook.com/naturalcuresnotmedicine

Despite its cute, organic-looking ad blitz, the yogurt company still needs to work to make its products ‘so good’ for our bodies.

Image: Yoplait

Yoplait and other major companies bill their yogurts as health foods, but one hard look at the label tells a different story.
Last summer Yoplait made a splash in the food world when it cut high-fructose corn syrup from its yogurts, apparently in response to customer outcry. If you’ve turned on the TV at all this summer, surely you’ve seen the company’s self-aggrandizing commercials:

Yoplait’s removal of high-fructose corn syrup from its yogurts was a good move, for sure. The cheap sugar substitute is laden with genetically modified corn and has been linked to a higher prevalence of diabetes. The move followed a commitment in 2009 that its milk would come from cows not treated with rbGH (or recombinant bovine growth hormone), which has been linked to increased rates of infections in dairy cows, elevated antibiotic use, and unresolved questions about its links to serious human health risks, including cancer.

Hearing Lisa Kudrow’s adorable voice telling you how great Yoplait is for you now may cause some to want to run out and buy a case. Not so fast.

For one thing, it still has tons of added sugar. Yoplait Original has 27 grams of sugar—more than five teaspoons! And at 170 calories, 108 of which come from sugar, Fooducate put it perfectly: “Sounds more like a snack or treat than a health food.”

You might be tempted to buy the Light version, which contains only 14 grams of sugar (still a high number). Yoplait’s Light version replaces some of the sugar with aspartame, of which many nutritionists are extremely wary.

“Aspartame is not really any better than high-fructose corn syrup,” says Lisa R. Young, author of The Portion Teller. “I have never been a fan of artificial sweeteners, mostly because they don’t really help people lose weight and they are full of chemicals. While I am really not a fan of sugar or corn syrup, it really is a quantity issue—as both are still sugar!”

Additionally, Young says the long-term effects of aspartame are not known, though studies have connected it loosely with conditions like cancer, diabetes, difficulty losing weight, and birth defects. Yikes.
Michael Pollan famously said that if you can’t pronounce the ingredients list, it isn’t food. Pollan’s rubric would appear to be especially tough on Yoplait, whose yogurts contain no fewer than 14 multisyllabic ingredients—several of them actually made with corn, most likely of the genetically modified variety.

“Why ruin a healthy yogurt by adding in artificial stuff?” Young asks.
Yoplait has even been in some trouble of late for its claims. General Mills was taken to court in 2012 in a class-action suit claiming its Greek Yogurt is not yogurt at all. The product is made with protein concentrate, which the Food and Drug Administration does not recognize as an ingredient in yogurt.

Also, like Dannon, Yoplait dyes many of its yogurts with carmine, which is made from the “dried, pulverized bodies of the cochineal insect.”
How’s this for a better choice: Lightly sweeten some plain Greek yogurt with honey (preferable over five teaspoons of sugar), and add fresh or frozen fruit (instead of crushed-up bugs). Easy!

Source: Raw For Beauty

Strawberry Banana Pops

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1 heaping cup of strawberries, 1/2 cup of plain yogurt, 2 tbsp of local raw honey (optional), 1/2 banana. All organic!
Action: 1. Blend strawberries and 1tbsp of honey in a blender or food processor.
2. In a small bowl - stir the plain yogurt with 1 tbsp of the strawberry puree and tbs of honey.
3. Fill ice pop molds with strawberry puree and yogurt and alternate to make layers and slices of bananas and strawberries.
4. Insert sticks and freeze for 4 hours or until frozen . (When ready, run under hot water to release). ..... Do you really need the nutritional macro's on this one? Its practically all carbs with a gram or 2 of fat and protein from the yogurt. Therefore not a complete meal. To complete it, add some protein. Otherwise enjoy as a healthy snack!

Source: Dave Sommers, Alex Body Revolution

Other articles you may like: 

Fruit Layered Ice Pops

5 health boosts from bananas

Health bonuses of eating strawberries

6 More Natural Pain Killers

• Grapes (back pain)
• Yogurt (prevents PMS)
• Oats (Endrometrial)
• Salt (foot pain)
• Pineapple (digestive upsets)
• Peppermint (muscle pain)

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