Meal Prep, Yogurt, + Pineapple Lassi

This week’s [optional] theme for the Fit Dish link up (hosted by Jill Conyers @ JillConyers.com, & Jessica Joy @ TheFitSwitch.org) is Food Prep!

It just so happens that I wrote a fairly comprehensive post on this a while back, and not too much has changed since then! I’m still trying to finish off everything in my apartment, which is actually getting pretty darn empty! (With each trip back to WV, I’ve been moving as much as possible back with me so that I won’t have to make multiple trips this month.)

If you’ve ever been privy to my grocery hauls, you may perhaps have noticed that I’m somewhat of a yogurt fiend (mainly Greek yogurt). What can I say? I love me some probiotics. :O

Having yogurt on hand makes quick breakfasts + snacks that much easier…not to mention, the health benefits! The two bacteria found in every yogurt are L. bulgaricus and S. thermophilus. Lactobacillus acidophilus is also a common one, and naturally hangs out in the urinary, GI, and genital tracts in humans.

Probiotics can be beneficial for regular digestion, constipation, lactose intolerance, and irritable bowel syndrome. In clinic and at the hospital, we’ve prescribed it to many patients experiencing diarrhea from antibiotic use, and also to a number of patients with digestive issues.

So how excited was I to find a whole cookbook dedicated to yogurt!? <3

Yogurt

By Janet Fletcher

Genre: Cookbook
Pages: 142

Janet Fletcher is from California (yay for my home state!), and I love that she adores food diversity as much as I do (especially since I’ve been living in middle-of-nowhere for the past couple years!). She starts off with a discussion on the history of how yogurt came to be, and the science behind how it’s made, then dives into how to choose the right yogurt for your recipe, how to enhance its longevity, and health benefits!

As you might recall, I’m in the middle of packing up my apartment once again (it feels like I just moved in not so long ago! :[ ), so my apartment, although still a total mess, is pretty emptied out at this point. What I’m trying to get at is that I hope to make yogurt from scratch at some point, but today is not that day.

Making Yogurt At Home

Janet walks you through the entire process of making your own yogurt, from choosing the right milk and starter + incubation method, to picking out a yogurt maker (totally optional, but definitely an option you can consider!). She also discusses how to troubleshoot your yogurt, how to make Greek yogurt, yogurt cheese, and how to use whey.

Yogurt for Breakfast

This goes through all sorts of different breakfast combinations (e.g. Yogurt with Eggs, Yogurt with Nuts & Seeds, Yogurt with Granola…), as well as a bunch of delicious-sounding fresh breakfast ideas (kiwi, mandarin oranges + toasted coconut on yogurt, anyone? <3).

Appetizers & Salads

Cherry Tomato, Raita, Grated Carrot & Yogurt Salad with Cumin, Radish Tzatziki…

Roasted Tomato Bruschetta with Yogurt Cheese

Chopped Summer Vegetable Salad with Farro, Yogurt & Za’atar

Soups

Chicken Soup with Toasted Pasta, Chickpeas & Yogurt, Shredded Beet & Cabbage Soup with Yogurt, Spicy Yellow Split Pea Soup with Tomato, Cumin & Yogurt…

Chilled Avocado & Yogurt Soup with Tomato Salsa

Mostly Meat

Grilled Hanger Steak with Grilled Red Onion Raita, Harissa-Roasted Chicken with Sweet Peppers, Grilled Swordfish with Yogurt Tahini Sauce & Sumac…

Lamb Meatballs in Warm Yogurt Sauce with Sizzling Red-Pepper Butter

Vegetables & Grains

Turkish-Spiced Green Beans wih Yogurt, Spinach with Brown Butter, Yogurt & Dukka, Rice Pilaf with Fava Beans & Yogurt Sauce…

Roasted Butternut Squash with Yogurt & Toasted Pumpkin Seeds

Desserts

Poached Quinces with Yogurt & Pistachios, Yogurt Parfait with Peaches & Peanut Brittle, Greek Yogurt Sorbet, Indian Yogurt Pudding with Saffron, Cardamom, & Toasted Nuts (Shrikhand)…

Warm Baked Figs with Pernod, Candied Walnuts & Yogurt

Beverages

Ayran (a Turkish yogurt beverage), Banana Fig Smoothie…

Strawberry-Mango Smoothie

As you can probably tell, the food photography is gorgeous, and there are over 50 recipes in here! :] They range from super-simple to somewhat more complex, with lots in between. Most of the recipes are highly versatile and adaptable, and as stated before, there’s a wealth of information contained in here on making your own yogurt!

I [obviously] wouldn’t recommend this book to anyone who’s vegan, but for anyone else (and especially anyone who likes yogurt!), this would be an awesome addition to your collection! :]

And you know how I like to share a[n adapted] recipe with you whenever possible! Here’s my simplified take on the Pineapple Lassi! (The recipe in the book only has 5 ingredients, but I was feeling lazy, so I adapted it and only used 3 ingredients!)

3-Ingredient Pineapple Lassi

Ingredients:

• 3/4 cup pineapple, diced (preferably chilled)
• 1/2 cup plain Greek yogurt
• 1/4 cup pineapple juice

Instructions:

1. Combine all ingredients and blend until smooth. Serve chilled!

Click the image to read my other Dish The Fit posts! :]

• Got any meal/food prep tips or suggestions?
• Are you a fan of yogurt?
• If you are, what’s your favorite way to enjoy it?