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How could I motivate myself to stick to the ATKINS Dukan Diet?

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Got a quick question: How could I motivate myself to stick to the ATKINS Dukan Diet? Thanks in advance for any response. My other question... Hi all, Greek yogurt fans! I found an inexpensive way to make Greek yogurt (similar to the taste of Fage) at home. It has the same taste and after straining the same consistency, but it is a cheaper..

Fage yogurt is made using the active yogurt cultures L. Bulgaricus and S. Thermophilus. The Yogourmet product contains those cultures freeze-dried, and so it is the perfect basis to make Greek yogurt at home (remember to put the cultures in the fridge once bought!). 6 packages for 1 quart of yogurt each is about $5 (available on amazon.com or health food stores). I use a Salton YM9 1-Quart Yogurt Maker (about $21 on Amazon.com).



1 quart skim milk.

1 package yogourmet freeze-dried L. Bulgaricus and S. Thermophilus active yogurt cultures.

1 thermometer.

1 yogurt maker.

Heat the skim milk to 180F on the stove, then it fill into the yogurt container inset, and let cool down to 108-112F. Turn on the yogurt maker, and let warm up. In a small container, stir the yogurt cultures into a bit of lukewarm milk and let rest until the milk cools down. Once the milk reaches the desired temperature, add the cultures to the milk, and stir gently and well until it is all mixed. Put lid on yogurt container, and pace into yogurt maker. It takes 4-5 hour to make firm yogurt.



After chilling the Greek yogurt over night, it can be served. An alternative is to strain the yogurt first using cheese cloth and a sieve to remove some of the liquid. This makes the yogurt texture more creamy. It does have the tangy taste of fage..

Note: when strained, the texture is just like Fage, but it reduces in volume by half. Taste is great. I bought my yogourmet cultures in a health food store, and they were in the dairy section, chilled...

Comments (6)

That's a good question. I'm not sure what is the answer. I'll do some investigation and get back to you if I find an anything. You should email the people at Dukan Diet as they probably can help you..

Comment #1

Looks like I am going to have to buy a yogurt maker now..

*LOL* I also saw a greek recipe online which used the storebought yogurt to start and did not require a yogurt maker, but it was for a fully fatted version of milk or goats milk. I wonder if one could substitute the skim milk without any troubles?..

Comment #2

Like Pam, I eat my homemade yogurt every day, and here's my recipe:.

Preheat the yogurt-maker (mine is the one shown in an earlier photo, made by Salton, about $21 from Amazon.com) by plugging it in. I leave the insert in the maker while I'm heating the milk..

On the stove, heat a quart of milk (lately I've been mixing two cups of nonfat milk and two cups of 1%, for a "1/2%" yogurt, but I've also made it with all nonfat, all 1% or all 2% just to mix it up), on medium heat, stirring often, until it reaches 180 degrees - use a candy or other kitchen thermometer, attached to the side of the saucepan so the tip is in the middle of the milk, not touching the bottom of the pan..

When it reaches 180, turn off the heat and put the saucepan into a cold-water bath in the sink to cool down the milk. When the temperature reaches 110 degrees, take it out of the water bath and mix into it 1/4 cup of the plain yogurt of your choice - I use Trader Joe's Greek-Style plain nonfat. (I've used the Yogourmet starter but don't like it as well). Don't overmix, there may still be some "lumps". Pour the mixture into the yogurt maker and leave it alone for a long time - at least 5 hours - for me, a minimum of 7 hours works best, but I have left it as long as 12 hours with no ill effect. Unplug the yogurt maker and put the insert into the fridge for at least 4 hours to cool down, or until you have a chance to get back to it..

I bought a Donvier Yogurt-Cheese strainer also on Amazon for about $18, and I pour the contents from the insert into the strainer. It's the most convenient way to strain the yogurt, which is what makes it into Greek-style (you can use cheesecloth in a strainer over a bowl also), and put it back into the fridge. I have found that it needs to strain for at least a couple of hours, but experiment to see how long it takes to get to the consistency that's right for you. You can check it every once in a while to toss out the liquid whey that is draining off. I like to strain it for about four hours, until that quart of milk I started with is now a pint of thick, creamy yogurt!.

Just fyi, I use PolyD powdered fiber from netrition.com in my baking from time to time, and sometimes I add two tablespoons to the milk as soon as I put it on the stove, so the final product has tasteless fiber added to the stats for only a few extra calories per serving..

I eat just half a cup of yogurt as my serving - it's so think it seems to be enough!.

Although it sounds time-consuming, you're really only talking about spending 20 minutes heating and cooling the milk before it goes into the maker, then just a moment to pop into the fridge, a couple more to pour into the strainer, and a couple more to transfer to a storage container. You can make it while you're making breakfast, put it into the fridge when you get home from work and into the strainer before bed. Next morning, thick strained yogurt! You can also use it like cream cheese when it's that thick, and I've made cheesecake with it. Yum!.

For those of you who don't like the flavor of plain yogurt, you can add sweetener to it in the process - I add it right before eating, so my cream cheese isn't also sweet. I like Fiberfit, which has no calories, but Agave or Honey work well if you have calories to spare. And I love fig yogurt, so I stew some dried figs if fresh aren't available, mix with a little DaVinci vanilla syrup and vanilla extract, chop up in a food processor and mix into the yogurt. SOOOO delicious..

Sorry for the long post - Can you tell I'm crazy for yogurt!..

Comment #3

Thanks for the recipes, I have one of these yogurt makers and that starter.....

Comment #4

Yes, you can use just a bit of Greek yoghurt as starter for the next batch. I've tried this before, but despite same yoghurt maker, it was really liquidy, never got firm, while with the cultures it came out firm within 3-4 hours (the other version did not get firm after 12 hours)..

It think it gets firmer with full-fat milk, but I try to keep the fat low, so the cultures work really well for it. The package says it also works with goat milk..

Yogurt maker is really just for convenience to keep the yogurt at a consistent temperature, but you can also put the milk/yogurt mix in a warm place for 4-6 hours...

Comment #5

I strained the yogurt during the day. I just used a sieve with a clean white old t-shirt and poured the yogurt into it, and let it sit covered in the sink until I got home. It was reduce by half, but really has thick, creamy consistency. I have not weighed it but I think it is about 8-10 oz of Greek yogurt. So, 1 quart of milk reduces to about 10oz of Greek yogurt. Fabulous taste, though! I even eat it without sweetener!..

Comment #6

I checked the recipe, the entire recipes is one breakfast + 1 protein. I poured the dough it into 2 baking dishes, but both are 1 breakfast or 2 desserts. Note, that it used the 'old' pancake mix, which has 120kcal. The new one has 150kcal, so the recipe will have 30 kcal more when using it...

Comment #7


This question was taken from a support group/message board and re-posted here so others can learn from it.

 

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