Recipes · Greek · Homemade Dairy Products
Greek Yogurt (Strained Yogurt)
One serving has 162 kcal and 8 g protein, and at least a fifth of a woman's daily need of cobalamin (49%), riboflavin (40%), phosphorus (32%), calcium (30%), vitamin D (D2 + D3) (21%) and pantothenic acid (20%). Ready in 680 minutes.
- Preparation: 665 min
- Cooking: 15 min
- Makes: 1 serving (265 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy
Ingredients
- 250 g Milk, whole
- 15 g Yogurt, plain
Method
- Heat the milk in a pot to just below boiling, about 85 °C (185 °F), then let it cool to about 45 °C (110 °F).
- Whisk in the plain yogurt, which contains the live cultures, until smooth.
- Pour into a clean container, cover, and keep somewhere warm (an oven with just the light on works well) for 6-8 hours, until it has set into a soft yogurt.
- Chill the set yogurt for at least 1 hour.
- Line a sieve with a clean cloth or a few layers of cheesecloth, set over a bowl, and spoon in the yogurt.
- Let it strain in the fridge for 2-4 hours, until thick, discarding the whey that drains off, to make a rich, strained Greek yogurt.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 162 kcal | 8% |
| Carbohydrates | 12.7 g | |
| Water | 234 mL | |
| Fiber | 0 g | 0% |
| Protein | 8.4 g | 18% |
| Tryptophan | 0.1 g | |
| Threonine | 0.36 g | |
| Isoleucine | 0.44 g | |
| Leucine | 0.8 g | |
| Lysine | 0.71 g | |
| Methionine | 0.22 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.44 g | |
| Tyrosine | 0.42 g | |
| Valine | 0.56 g | |
| Histidine | 0.25 g | |
| Fat | 8.6 g | |
| Monounsaturated | 2.2 g | |
| Polyunsaturated | 0.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.31 g | |
| Saturated | 5 g | |
| Cholesterol | 26.9 mg | |
| Calcium | 301 mg | 30% |
| Copper | 0.06 mg | 7% |
| Iron | 0.08 mg | 0% |
| Magnesium | 26.8 mg | 9% |
| Manganese | 0.01 mg | 1% |
| Phosphorus | 224 mg | 32% |
| Potassium | 353 mg | 8% |
| Selenium | 9.6 µg | 17% |
| Sodium | 114 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 0.23 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.99 mg | 20% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 13.6 µg | 3% |
| Cobalamin (vitamin B12) | 1.2 µg | 49% |
| Choline | 38 mg | 9% |
| Vitamin A | 119 µg | 17% |
| Vitamin C | 0.08 mg | 0% |
| Vitamin D (D2 + D3) | 128 IU | 21% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin K | 0.78 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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