Flavored yogurt alternative
Buy plain yogurt and add fresh or dried fruits and nuts at home for flavoring. Even if you want to add sugar or honey the sugar content will still be less than that sold in the market. However, if you develop a taste for the natural sweetness of dried or fresh fruit in yogurt you will prefer it that way (the flavor otherwise gets masked by added sugar).
Here is a link to a yogurt-fruit-nut
recipe Yogurt for probiotic properties
Any plain yogurt store bought or home made without the label of "active cultures" or "probiotic", is no less in its probiotic effect. You may find slightly different bacterial cultures depending on the origin of yogurt. An example is Plain Bulgarian yogurt available in many grocery stores. No one type of plain yogurt is better than the other. Variety is always good in foods. Yogurt smoothie made at home
This is very easy to make at home. Just blend yogurt, fruit and water. Add sugar according per your choice. Please note that there is no significant difference in the "sugar-effect" on the body of various forms of sugars and sweeteners (honey, agave nectar, brown sugar, any other syrup for the same amount of sweetness, will give you the same sugar load). When you prepare anything at home you have the choice and full control of what you're adding. Flavored Milk alternative
Prepare a milk shake same as a yogurt smoothie mentioned above except the addition of water. Mangoes, strawberries, banana all go very well with milk. You can also add pure cocoa powder for the chocolate flavorNon-dairy Creamers
The fact is that there is no such thing as non-dairy cream. If we use any thing else such as milk or soy milk in place of cream we should not expect the same taste, consistency and texture.
MilkNon-homogenized (also called cream-on-top)
- If you are avoiding cream because of its high fat content then the alternative could be whole milk which would lower in calorie and fat content than cream or half and half.
- If you avoid cream because you are lactose intolerant or opposed to dairy for other reasons then the non-dairy milks such as soy, almond or coconut milks can be an option if you are able to find the ones with least amount of processing and additives.
milk without any additional supplements of vitamins is available in some grocery stores. In El Paso/ Las Cruces area the two brands that sell NonHomogenized whole milk are Organic Valley and Kalona. Both are available at Cielo vista natural market, Mountain view market, Toucan market and occasionally at sprouts.