Fat-Free Greek Yogurt

I am exhausted! Between my noisy neighbors, cracking heating pipes and my early morning run I barely have the energy to move this afternoon. Ugh. The great thing is even though I am barely able to peel myself off the couch this easy homemade yogurt recipe allows a lot of time to rest…for it and for you!

I love making yogurt and have perfected it for my own taste and accommodations. Feel free to play around with different fat contents but I keep my at 0% with skim milk and a 0% fat yogurt starter.


Yep, I use a meat thermometer

Yep, I use a meat thermometer


Fat-Free Greek Yogurt

  • 1/2 gallon non-fat milk; 2 tbl reserved
  • 2 tbl yogurt starter (Plain yogurt, I recommend NOT greek)
  • 2 tbl dry milk powder
  1. Turn oven on to Warm or 150 degrees
  2. Reserve 2 tbl milk and set aside.
  3. Rehydrate dry milk powder with a little milk (not reserved milk).
  4. Pour half gallon milk AND rehydrated milk powder into a sauce pan or dutch oven. Slowly warm milk over a medium heat stirring constantly. Heat to 180 degrees.
  5. Once milk has reached 180 degrees turn off heat and allow it to cool to 110 degrees.
  6. Meanwhile LIGHTLY incorporate reserved milk and 2 tbl of yogurt. DO NOT whisk or stir rapidly.
  7. Once your milk is at 110 degrees again LIGHTLY incorporate milk/yogurt mixture. Barely stir this in, just a few waves of your spoon.
  8. Turn off your oven. At this point if you are using a dutch oven put the cover on and wrap it in dry dish towels. If you do not have a dutch oven a covered casserole dish would work or individual mason jars.
  9. Place your yogurt into the oven. Remember the oven should be off!
    ***Some people leave their oven light on during this process. I actually don’t have one but my oven is always a little warm so I don’t need it. If you don’t feel comfortable using the oven some people put their yogurt on a heating pad. If it’s especially warm in your house/apartment you can just leave it out, as long as the temperature is consistent.***
  10. Allow yogurt to sit between 10-14 hours. I actually left this batch for 18 hours. If it’s soupy at 10 hours continue to let it sit.If you’re happy with the consistency you can go ahead and refrigerate and eat.
  11. For Greek Yogurt: Put yogurt in refrigerator for 3 hours. Line a strainer with cheese cloth, I make sure it’s layered 4 times. Place the strainer into a bigger bowl.
  12. After 3 hours of cooling, spoon whey off the top. Spoon the yogurt onto the cheese cloth. This will strain out the whey into the bowl. Place back in the refrigerator to strain. I allowed it to strain for about 2 hours.
  13. Now you can either dump the whey, or if you’re like me SAVE IT! I freeze mine into cubes and use in smoothies. Some people use it in bread making. I don’t really know the health benefits of it but I know it’s good for you!

Spicy Chorizo Bean Soup

I’m headed into the final days of my winter break and boy has it gone fast! Unfortunately for me…and my body I haven’t been the most productive or healthy person these last couple of weeks. I blame the holidays! (Because I need to blame someone right…?) Even with my best intentions its been hard not to oversleep a smidge, go light on the workouts and forget some of my usual eating habits. That being sad, I’m still feeling in pretty good shape, I’m just sad to say I’m in need of a good ole dose of my regular routine *sigh.*

Today we have a winter storm headed our way, “Hercules” if you will. This was the perfect opportunity for me to get up early, workout, clean and cook! A few things I have been slacking on for sure….

I cozied up in our broiling apartment and made some Chorizo Bean Soup and Southwestern Quinoa Casserole. Woop! Healthy New Year here we come!

Spicy Chorizo Bean Soup

  • 2 tbl coconut oil (or olive oil)
  • 1 onion; diced
  • 4 cloves garlic: diced
  • 1 tbl dried basil
  • 2 tsp dried oregano
  • 1/4 tsp dried rosemary
  • 1 28oz can diced tomatoes with juice
  • 1 15.5oz can kidney beans; drained and rinsed
  • 1 15.5oz can garbanzo beans; drained and rinsed
  • 1 15.5oz can cannellini beans: drained and rinsed
  • 1 bunch kale; washed and chopped
  • 2 1/2 cups broth (i used chicken)
  • 1 tbl rice wine vinegar
  • 1/3 cup red wine vinegar
  • 2 links chorizo; cut into rounds
  • salt

Heat oil in dutch oven (or soup pot). Add onions and saute on medium for about 4 minutes. Add garlic and saute for another 2 minutes.

Add basil, oregano and rosemary and saute until fragrant. Add all beans, kale, tomatoes and broth to pot and bring to a boil. Once boiling add rice wine vinegar and red wine vinegar.

My kale is overflowing! Next time I'd recommend adding this to the pot first.

My kale is overflowing! Next time I’d recommend adding this to the pot first.

Allow to simmer for 15 minutes. After 15 minutes add chorizo and continue to simmer for 30 minutes.


Optional: Once soup has simmered use immersion blender to lightly blend some of the soup. This step is optional. I like it somewhat blended to make it a thicker soup, but with some texture. Taste the soup and add salt as needed.

 Have a happy and healthy new year!