Creating a Healthy “Go-Gurt”
This post was inspired by a comment from my previous post on Creating a Healthy Breakfast Cereal. Today I successfully created my own version of Yoplait’s convenience yogurt: the “Go-Gurt”. Other companies have other names for this yogurt that is in a squeezable pouch and is fun for kids, but I think most of us are familiar with this particular food item. Whenever I hear the coined term “Go-Gurt”, I am reminded of Ellen Degeneres’s stand up act on “Go- Gurt”. In this segment, she is talking about what a fast paced society we have become and how we need “Go-Gurt” now to be able to keep up! I got the biggest kick out of it. Anyway, when I looked at the ingredients/ nutrition facts label of the “Go-Gurt” this is what I found:
The pouches come in 2.25oz servings and quite the variety of flavors!
One 2.25oz serving contains: 10g of sugar and the ingredients are listed as followed, by weight: Cultured Pasteurized Grade A Low Fat Milk, Sugar, Modified Corn Starch, Kosher Gelatin, Tricalcium Phosphate, Citric Acid, Natural And Artificial Flavor, Potassium Sorbate Added To Maintain Freshness, Carrageenan, Yellow # 5, Blue # 1, Vitamin A Acetate, Vitamin D3. Chill-Out Cherry
Cultured Pasteurized Grade A Low Fat Milk, Sugar, Modified Corn Starch, Kosher Gelatin, Tricalcium Phosphate, Potassium Sorbate Added To Maintain Freshness, Carrageenan, Natural And Artificial Flavor, Red # 40, Vitamin A Acetate, Blue # 1, Vitamin D3
Just to compare, Stonyfield Farms makes a similar product “Sqeezers”. Their “squeezers” are contained in about 2 oz packets with 9g of sugar, and each “Chillin Cherry” yogurt contains:
Chillin Cherry: Cultured Pasteurized Organic Reduced Fat Milk, Naturally Milled Organic Sugar, Organic Tapioca Starch, Organic Cherry Juice From Concentrate, Natural Flavor Organic Carob Bean Gum, Pectin, Carrageenan, Organic Beet Juice Concentrate (For Color), Vitamin D3, Contains Our Exclusive Blend Of Six Live Active Cultures Including L Acidophilus, Bifidus, L Casei And L Rhamnosus. .
Of the 2, I would definitely consider the Stonyfield Farms the healthier one.
But, like I mentioned, I was able to re-create this yogurt successfully today. It took me less then 10 minutes and I had ingredients left over. Here is what you need:
– 4, 4.5oz Re-usable pouches (there are a few different brands, they can be purchased on diapers.com or amazon see my note below for the links)
– 2 Cups Plain Yogurt
– 1.5 Cups of Berries (Frozen or Fresh) or fruit of your choosing
– 1 TBS of Honey
-1 Tsp of Chia Seeds
– **Optional (I added to help thicken but the one I tried without this worked out fine too) 1/2cup ground oatmeal
1. If using the oatmeal, put the 1/2 cup oatmeal in the blender first to process to a fine powder. Using oatmeal will increase the fiber content. If not- skip right to the next step
2. Add all ingredients to the blender and blend until smooth.
3. Pour into a measuring cup- should be about 2 1/2 cups.
4. Put tops on re-usable pouches (I forgot to do this at first, whoops!) and pour the mixture into the pouches. Seal the bottom of the pouches. Store in the fridge and provide as a healthy snack.
Squooshie brand re-usable pouches= 4/ $19.00
16oz Plain Organic Low-Fat Yogurt $2.56
1.5cups of Berries ~$2.00
1 TBS Honey = $ 0.28
1 Tsp of Chia Seeds = $0.12
Estimated total Cost per 4.5 oz pouch =$1.24 (I subtracted the initial cost of the Squooshie because they are re-usable) = $0.27/ ounce
Estimated total Cost per 2.5 oz pouch of Yoplait’s “Go-Gurt” $3.29 for 8 pack = $.41/ 2.5 ounce pouch = $.16/ ounce (price based on Fresh Direct website)
So for only $0.11 more per ounce, you can really increase your nutritional benefits.
** WIth this recipe, you could easily omit the honey and chia, I just added those for added flavor and nutritional benefit. Although the honey will increase the sugar content, it is a natural sweetener with nutritional benefits. Honey has been known to be a natural anti-biotic and has powerful anti-oxidants. It also contains in small quantities: Manganese, iron, B2 and B6. I’ll have to talk about how amazing honey is in another post… stay tuned. However, if you are making this for a kiddo under the age of 1, PLEASE DO NOT ADD HONEY!!!
So, you can understand the distribution of ingredients and you know exactly what each one is listed by weight with brief description of added nutritional benefits we have: Plain Yogurt with live active cultures (probiotic, calcium), Berries (Fiber, antioxidants, Vitamin C), Honey (mentioned above), Chia (Omega 3 fatty acid, fiber), oatmeal if you used (fiber and acts as a thickener).
Another HUGE plus to the “Squooshies” is that they are re-usable, so you can be “green” =), be sure to hang on to the caps and seal the bottom of the pouch after you’ve poured the mixture in!!
Squooshies or other re-usable pouch links: