I found my yogurt!!

Well, Chris, this won’t count for one of those meaty posts where you walk away thinking deep thoughts…

But I keep forgetting to share that I found my ideal yogurt:

In a post a week ago, I mentioned that I needed to find a healthier yogurt that was around 20 carbs each, not artificially sweetened, and that wouldn’t break the bank.  Voila!!  As if made especially for me, in waltzes Cascade Fresh.  All-natural, labeled gluten-free, fruit-juice sweetened, and 100% cultured.

A pet peeve of mine, lately, is fake yogurt.  Read the ingredients of your yogurt.  If it says something like, “milk, cultured milk, gelatin, corn starch…” that means that PART of your yogurt is actually yogurt — the cultured part —  and the other part is simply thickened regular milk.

Very briefly, yogurt cultures “eat” lactose (milk sugar), which produces lactic acid.  Lactic acid both gives the yogurt its tart taste, and causes the milk protein (casein) to coagulate, thereby thickening.  So, if you have true yogurt, there is decreased sugar and no need for thickening agents.  For the sake of full disclosure, many of Cascade Fresh’s flavors have fruit on the bottom, and THAT is thickened with tapioca.

Much the same process as when cheese is made, since the culturing bacteria eat the lactose a reduced-sugar state results, and, correspondingly, fewer carbs.  But, when a company takes uncultured milk and adds corn starch to thicken it — presumably so that it won’t be so tart — and throws loads of sugar into it to make it palatable (to American tastes), not only do you get the carbs from the added sugar, you get carbs from the lactose and corn starch which shouldn’t be there in the first place!*


I find this offensive both to my Eat Real Food standards, and to my current diet, which needs fewer carbs.

So, like I said, Cascade Fresh is made-to-order.  Well, not really, but it fits all my needs.  At a local natural grocery store (Sprouts), the regular price is $0.79 per 6 ounce container.  When I went shopping last week, though, they were on sale for $0.59 each, which is about the normal price for a Yoplait.**  Each container has about 20-23 carbs.  And, as mentioned, entirely fruit juice-sweetened, natural colors and flavors…. Perfect.

I prefer whole milk yogurt, and I see on their website that the company does produce a few flavors…  but I didn’t see any at my store.  I’ll have to keep an eye out for them.  🙂


*In a similar fashion, Yoplait Greek yogurt is not actually Greek yogurt.  From what I can discern by interpreting its ingredients, it is their normal yogurt, thickened up even more, and to which additional — gritty — milk protein powder has been added.  Fake!

**No coupons for Cascade Fresh, though!  😦  Bummer.  With sale + coupons, I can regularly purchase Yoplaits for 3/$1.00 or so.


About Karen Joy

I'm a partially-homeschooling mother of six -- 3 boys ages 19, 17 and 15 years old, and three girls: 11, 8, and 3. I like birding, reading, writing, organic gardening, singing, playing guitar, hiking, the outdoors, and books. I very casually lead a very large group of homeschooling families in the Phoenix area. I have a dear hubby who designs homes for a local home builder and who is the worship pastor of our church. I live in the desert, which I used to hate, but now appreciate.

Posted on October 5, 2010, in Cooking/Baking/Food/Recipes, Get Fit!, gluten-free, Science. Bookmark the permalink. 5 Comments.

  1. I don’t know what the calorie count is, but we usually get a tub of Mountain High yogurt when it’s on sale– not NEARLY as sweet as the typical brands.

  2. Karen, what do you like/know about greek yogurt? I was going to try to substitute the Cascade Fresh Greek-Style Yogurt for sour cream for a Beef Stroganoff. Cascade Fresh is actually one of the few choices in our Feingold Diet. So, it must be healthy stuff!

    • I just know that real Greek yogurt has been strained, so the extra water drains out. It leaves a thicker, higher-protein yogurt. I had a few coupons, so I tried some… but, I’m cheap! Normally, I wouldn’t pay $1.50 or whatever for a little cup of yogurt, no matter how amazing it’s supposed to be!

  3. You can make your own “Greek style” yogurt. Use plain yogurt, no sugar or anything in it, line a fine strainer with coffee filters or cheesecloth, plop the yogurt in there and put it in the fridge overnight, I believe. It will be as thick as sour cream. Some people save the whey (liquid that comes out) and put it in bread or soak grains with it.

  4. I don’t know if this would interest you, but… My dad does this thing where he buys regular buttermilk at the grocery store and then he takes about a cup of it and mixes it into about 3 or so cups of milk in a pitcher. He leaves it on the counter for 12-24 hours, until the bacterial culture from the buttermilk works on the milk, and then he puts it in the fridge. (With where you live, you may not even need that much time, depending on how hot it is). The resulting substance is thicker than buttermilk but runnier than yogurt. It has long texture, if that makes ANY sense. In Finn the stuff is called viili. It can be eaten/drunk plain, or with fruit or jam added to it for flavour. We’ve used it in fruit smoothies, and it’s very good. When what you have starts running low, you just take a bit that’s in your pitcher and add milk to it and let it sit on your counter again. Anyway, I don’t know if you’ll find this at all useful, or interesting, but if you are looking for healthy, no gelatin or modified cornstarch, fermented milk prducts, then this is one.

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