Saturday, October 27, 2007

Homemade HI-Protein Yogurt

Making yogurt at home is easy, requires little active time and saves loads of cash. You can easily culture a whole gallon of the most fancy schancy yogurt as long as the container reads "Contains Live and Active Cultures." Here, the traditional yogurt recipe gets ramped up a little with the addition of whey. I also like to add vanilla and Sweet N' Low Brown to the milk once it has cooled a little.

*You will need a candy thermometer*


1 quart of low-fat or 2% milk

2 scoops unflavored or vanilla whey or soy protein powder

4 oz of plain commercial yogurt (with live and active cultures)

heavy bowl



Preheat your oven to 100 F or start a hot water bath set-up. Alternatively, heat your oven in the warming mode and shut it off as you start to cool the milk (see below).

1. First, heat the milk in a large saucepan, stirring constantly so a skin does not form. Heat the milk slowly until it comes to a simmer and keep it there for about 5 minutes. DO NOT allow the milk to go into a rolling boil or burn.

2. Take the pan off the stove and allow the milk to cool to about 115 degrees F. The milk should not fall below 100 F during the whole culturing process.

* Heating the milk to a simmer is important because it kills harmful/competitive bacteria, so you healthy cultures can dominate!*

3. While the milk is cooling down, purée 2 scoops of whey with 1cup of warm milk; blend until smooth and add back to the milk mixture.

*Avoiding clumps here*

4. Once the temperature has reached 115 F, whisk in 2 tablespoons of store-bought yogurt containing live and active cultures with ½ cup of warm milk; add the mixture the rest of the warm milk and stir thoroughly.

5. Cover the bowl, wrap it in a towel. Place the entire thing in the oven which has been turned OFF for 20 minutes or so. Alternatively, you may also fill a small cooler with hot tap water and set the yogurt dish inside.

*I like to use a stain-resistant tupperware, since it is heat resistant and has a cover that thats. Also, the tupperware eliminates the need to transfer the yogurt when it has finished culturing*

* Adding the yogurt starter before the milk is adequately cooled will kill your little friends! So be patient!*

6. Allow the yogurt to set for 4-8 hours; the longer you leave it the 1) harder it will be; 2) more acidic it will be (sour); and 3) more healthy culture it will contain.

Serves 4

Nutrition (with 1% Milk): 170 Calories, 16g carbs, 20g protein, 2g fat

Random Side Note: If you happen to happen to be overtaken by an impulse-spending urge and buy a bag of cultured cheese, do not melt it! This will also kill the cultures that are useful!

Thursday, October 25, 2007

A Moment of Brilliance: High Protein Rice Crispie Treats!

I've been working with the women's basketbell team since July and, to my horror, many college athletes do not eat anything for hours after their workouts! Needless to say, the players are not going to compulsively mix things after frequent workouts and tote a cooler all day. I suspect that many recreational exercisers are the same!

It is generally accepted that a carb to protein ratio of 3:1 to 4:1 is preferred after a workout. Also, high glycemic carbs (the cereal and marshmallows both fit into this category) are recommended to promote an anabolic insulin spike after a workout! Considering all of this, a rice crispie treat with a little protein boost can be the perfect portable post-workout snack!


3 Tbsp Butter
6 oz minimarshmallows (1/2 12oz bag)
3 Scoops Vanilla or Cookies 'N Cream Whey
3 Cups Rice Crispies


1. Lightly grease a small square baking pan
2. Combine whey and cereal in a bowl
3. Melt butter over medium heat
4. Mix in marshmallows, stirring constantly until all melted
5. Remove from heat and quickly mix in cereal and protein
6. Press in to pan with damp fingers
7. Cool 15 minutes; cut and enjoy!

Serves 8

Nutrition: 190 Calories, 10 g protein, 27 g carbs, 5 g fat

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