Yogurt has an abundance of beneficial nutrients including protein, calcium, vitamin D, B12, magnesium, and potassium.  It is also a very easy way to consume probiotics, healthy “bugs” that thrive in the gastrointestinal system.  Different strains of these probiotics have been shown to help with several issues including:

• Diarrhea
• Constipation
• Immune support
• Vaginal health
• Lactose intolerance

Most yogurts contain the phrase “live and active cultures” within the ingredient list and then list several strains included (ie. L. Bulgaricus, L. Acidophilus, etc).

Since yogurt is made from milk, it contains a naturally occurring form of sugar called lactose.  But, most brands also add sugars OR artificial sweeteners (like sucralose, acesulfame potassium, etc) to sweeten them. Because plain yogurt has a slight tang, brands doctor up their yogurt to make them more appealing to the masses.

BUT, as you know, sugar is simply empty calories.  It doesn’t mean we must be sugar-phobic but it certainly does NOTHING to improve our health and only causes more cravings for sugar and spikes in our blood glucose.

While the 5-6 ounce containers of yogurt in the refrigerated section of the grocery store are quite tempting to grab, there are sooooo many easy ways to sweeten and flavor your yogurt WITHOUT adding any sugar whatsoever!  These individual containers of sweetened yogurt usually contain anywhere from 3-4 teaspoons of added sugar!!  While a couple brands have a little less, there are very few brands that haven’t tainted this nutrient rich food with a heaping dose of sugar.

Right now, nutrition labels list total sugars and do not differentiate between added sugars and naturally occurring sugars.  By July 2018, brands are required to list added sugars on containers in addition to naturally occurring so that consumers can easily make educated decisions about what they want to buy for themselves and their families.  This is a HUGE WIN because there will be less confusion and brands will not be able to disguise sugary foods as “healthy”.

While there are less refined forms of sugar you can add to yogurt like raw honey, agave, coconut sugar, and maple syrup, these are all sources of calories, sugar, and very few nutritional benefits. Sure, they are tasty sweeteners, but still a source of empty calories.

If you have been hesitant to try plain yogurt due to the tang, there is a little trick… instead of buying fat-free yogurt, choose low-fat yogurt (greek or regular).  The little bit of fat actually tames the tartness, making it more appealing for many.  ALSO, make sure that you try a few different brands, as some are better than others.  My favorite brand is FAGE Total 2%- it is creamy and oh so good!

After choosing your favorite plain yogurt, it is time to flavor it up and add some pizazz!  Here are 10 creative and easy ways to transform boring yogurt into a flavorful treat!

You won’t miss the sugar and the sky is the limit to what you can stir up!

 

01. Mashed Banana

Super ripe bananas are incredibly sweet and they also mash easily!  A large banana is actually 2 fruit servings so when adding to yogurt, use ¼-½ of a large banana.  Half a banana provides almost 20% of your daily needs for B6 (pyridoxine), a nutrient involved in protein metabolism, immune function, cognitive development and more!  It also contains a healthy dose of manganese (8%) and potassium (5%).  One serving of a banana has virtually no fat, about 2 grams fiber, 60 calories and 15 grams carbohydrate.  There are few things easier than mashing banana in a bowl and stirring in yogurt for an on-the-go breakfast!

According to PBH Foundation, Bananas were the top consumed fruit in 2014 with 46%.  Apples and berries were runners up with 32% and 24% popularity. Bananas are obviously a common fruit being placed in the grocery cart each week.  Creamy mashed banana yogurt is the perfect breakfast pairing for healthy carbohydrate, protein, and fat.

02. Applesauce

Whether homemade or from a jar, no-sugar-added applesauce is a perfect sweetener for yogurt.  It stirs in easily and is already is most people’s pantry or fridge. Applesauce contains 2 grams fiber per ½ cup serving for only 50 calories.

Make sure to avoid any brands that include sugar, high fructose corn syrup, fruit juice concentrates or any other forms of sugar or artificial sweeteners in the ingredient list.

Curious to try making your own crock pot applesauce?  Try out this recipe from Registered Dietitian Sally Kuzemchak at Real Mom Nutrition

 

03. Fresh Fruit

Berries, peaches, plums, melon, mango, papaya,… There are just no limits to how creative you can be in adding fruit to your yogurt!  Use what you have on hand, what is in season or what needs to be eaten before it begins to turn.  Why not add some sweet orange slices and a squeeze of the juice? How about stirring in the leftover fruit salad from last night’s dinner?

 

04. Cinnamon

This warm spice has a touch of sweetness and easily stirs in, enhancing your bowl of yogurt.  It is virtually calorie free and boasts some impressive nutrition benefits.  Cinnamon may increase sensitivity to insulin, helping improve blood glucose control.  Some studies show that it also may help fight inflammation and possibly improve heart health.  While a few sprinkles of cinnamon in your yogurt won’t be a magic cure, it certainly is worth incorporating into meals, particularly yogurt, for great flavor and a hint of sweetness.

 

05. Vanilla and other Extracts

Extracts are powerful flavor weapons that can transform a boring bowl of yogurt.  There are dozens of extracts you can buy, the most common being vanilla.  You only need a few drops, but they can certainly take it up a notch!

Here are a few flavors you might want to try:

• Almond
• Banana
• Cinnamon
• Coconut
• Maple
• Coffee
• Mint
• Orange
• Pumpkin pie spice

These are also tasty in yogurt smoothies!

 

06. Blueberry Sauce

Did you know you can make your own fruit syrup or compote in less than 20 minutes!  It barely takes any attention!  This Super Simple No-Guilt Blueberry Syrup is hardly a recipe.  Blueberries and water… that’s it!  Oh, you do need a small saucepan 🙂  When berries are ripe and sweet, melting them down to develop those rich, candy-sweet flavors is a perfect idea! This syrup thickens in the fridge.  I have even been caught grabbing a spoonful by itself but… NO GUILT… it’s just blueberries!  Your blueberry goodness can be stored in the refrigerator for 5-7 days.

 

07. Sweet Potato

Maybe a little bit odd sounding, but sweet potato yogurt is fantastic!  I developed this idea recently after looking for another creative way to help my daughter eat more nutrient dense foods.  We usually bake several sweet potatoes each weekend and eat them during the week.  After noticing an abundance of sweet potatoes in the fridge that needed to be used, I decided to try mashing some into yogurt.  I was happily surprised!

Sweet potatoes are practically exploding with nutrition and flavor!  These sweet jewels are jam-packed with vitamin A, Vitamin C, copper, manganese, B-6 and B-5.  Even just ½ cup of mashed sweet potato provides over 3 grams fiber and more than 100% of your daily needs for Vitamin A.  According to the Office of Dietary Supplements, there are no other plant foods (fruits or vegetables) that provide as much vitamin A as sweet potatoes!

Mashed sweet potato yogurt…give it a try…you just might be pleasantly surprised!

 

08. Mango Puree

Many types of fruit can be pureed (just like baby food) to stir into yogurt as a natural fruit sweetener.  Mango (fresh or frozen) is a great fruit that blends in a food processor well, but many others can work great too! Purees can be added directly to a large container of yogurt or stored in a mason jar in the refrigerator for up to 7 days.

Sometimes you can find frozen fruit puree with NO ADDED SUGARS/juice concentrates in the frozen section at the grocery store, often near frozen mixed drink ingredients.  If you make your own, simply freeze portions in a small ice cube tray.  Once frozen, place in an air-tight ziplock bag and remove a cube as needed.  It will melt over several hours, keeping your yogurt cold in your lunch box!

 

09. Nuts and Nut Butters

While these may not add much sweetness to your yogurt, they can certainly add richness, crunch, and decadence!  And, especially when paired with some fruit, it turns into the perfect bite hitting all the notes for sweet, savory, and tangy.

Some nut butters are very loose and stir in well, while others are a little thick.  Either way, the yogurt is better for it!  Make sure to buy nut butters where the only ingredient is nuts, and maybe a bit of salt- nothing else is needed!  You can include any type of chopped nuts in your yogurt bowl including walnuts, almonds, hazelnuts, peanuts or pistachios.  See what you already have in your pantry.

While the nut nutrition varies depending on the actual type, most nuts are a good source of healthy monounsaturated fats that help improve cholesterol numbers as well as rich in a variety of minerals!

The addition of 1 tablespoon of nuts or nut butter to yogurt adds 50-90 calories and healthy fat that will help keep you full for longer.  If you haven’t tried almond butter, make it a priority!  It has a slightly sweet, nutty flavor that I think is simply divine!  Add a tablespoon today!

 

10. Prune or Date Puree

Dried fruit can be rehydrated and pureed in a food processor to create a sweet paste to add to yogurt (or oatmeal, or even baked goods!).  This might sound complicated but is really quite simple.  I first tried this out about a year ago when my 1 year-old daughter was having some challenges with constipation, but prunes are much more than a constipation cure, they are incredibly sweet and rich in minerals.  You don’t need much to sweeten up yogurt, just a tablespoon or so.

For a super simple recipe to follow to create your own prune or date paste, check out this Eating Well recipe.

SOME OF MY FAVORITE YOGURT PAIRINGS:

Banana Nut Greek Yogurt

6oz low-fat greek yogurt

¼-½ large banana

2 tablespoons chopped walnuts

1/16- ⅛ tsp ground cinnamon

 

Cinnamon Sweet Potato Yogurt

4oz low-fat greek yogurt

¼ cup mashed sweet potato

⅛ tsp ground cinnamon

2-3 drops maple extract (optional)

 

Blueberry Vanilla Almond Yogurt

6oz low-fat greek yogurt

⅓ cup fresh or frozen blueberries

1-2 tbsp slivered almonds

2-3 drops vanilla extract

 

TRUTH: How sweet are Your words to my taste, Sweeter than honey to my mouth!  Psalm 119:103 (AMP)