The ULTIMATE™
Yogurt Recipe Book
Delicious and Nutritious Recipes for the Whole Family to Enjoy
• Snacks & Dishes
• Sauces & Dips
• Desserts & Sweet Treats
Ebook By Ultimate™ Health Solutions
Table of Contents
1. Introduction
What is Yogurt? 4
What is Greek Yogurt? 4
History of Greek Yogurt 5
Regular Vs. Greek Yogurt 6
Yogurt Uses 7
2. Flavored Yogurts
Vanilla Flavored yogurt 9
Berry Yogurt 10
Peach yogurt 11
Mango Yogurt 12
Banana yogurt 13
Lemon Yogurt 14
3. Yogurt Toppings
Yogurt Toppings 15
4. Yogurt Parfaits & Bowls
Yogurt Parfaits & Bowls 16
5. Smoothies Intro
Strawberry Banana Smoothie 18
Mixed Berry Smoothie 19
Greens Smoothie 20
Acai Smoothie 21
Peanut Butter Banana Smoothie 22
Tropical Smoothie 23
2
6. Sauces, Dressings
and Drips Intro
Ranch 25
Tzaziki 26
Caesar Salad Dressin 27
Extra Creamy Guacamole 28
Extra Creamy Hummus 29
Spinach Dip 30
Creamy Dill Sauce 31
Greek Goddess Dressing 32
Creamy Garlic Balsamic Dressing 33
7. Dishes Intro
Yogurt Salmon 35
Greek Yogurt Chicken 36
Butter Chicken: 37
Chicken Tikka: 38
Yogurt Curry 40
Marinated lamb Kebabs 42
Shish Tawook 43
8. Desserts
Sweetener Conversions 45
Simple Frozen Yogurt
(without ice cream machine) 46
Instant Frozen Yogurt 47
Cheesecake 48
Chocolate Mousse 49
Quick and easy Creme Brulee 50
3
Introduction
Welcome to the Ultimate Yogurt Recipe Book! In this E-book, we will share the
most delicious yogurt recipes we have found. We sincerely hope that you enjoy
the wonderfully delicious recipes in this book!
What is Yogurt? What is Yogurt?
Yogurt is a creamy and sour dairy product.
Yogurt is made by fermenting milk or cream
with good bacteria. Many cultures around the
world have been making and enjoying yogurt
for centuries. Yogurt is made by adding live
bacteria cultures to milk. Yogurt is then
fermented. During the fermentation process,
natural milk sugars (lactose) are converted
into acid. This gives yogurt its tangy flavor
and thick consistency.
Health Benefits of Yogurt Health Benefits of Yogurt
Yogurt is one of the best sources of probiotic bacteria among all foods.
Yogurt also has lots of protein, vitamins and minerals. All of this makes yogurt a very healthy
addition to anyone’s diet.
What is Greek Yogurt? What is Greek Yogurt?
Greek yogurt is a thicker, creamier version of yogurt. It is made by removing the extra liquid
(whey) from the yogurt by straining it. Greek yogurt has more protein and less sugar than
regular yogurt.
4
History of Greek Yogurt History of Greek Yogurt
Greek yogurt has been around for thousands of years and comes from the
Mediterranean, Middle Eastern, and Balkan regions. The key to its thick,
creamy texture is a special process where most of the liquid (called whey) is
removed. This method was created to help preserve the yogurt and make it
easier to transport in hot climates.
In ancient Greece, yogurt was valued for being healthy and was often eaten with
honey and fruit. The technique of straining yogurt to make it thicker became a
traditional part of Greek yogurt, making it higher in protein and lower in sugar
than regular yogurt.
Greek yogurt became popular in the late 20th and early 21st centuries in
Western countries, where people embraced it for its health benefits & flavor.
Today, it’s still an important part of Mediterranean diets and is enjoyed around
the world in both savory and sweet dishes, or as a simple snack.
5
Regular Vs. Greek Yogurt
Yogurt and Greek yogurt share the same basic ingredients, but their textures,
flavors, and nutritional profiles are different. Below are the most important
differences between Greek and plain yogurt.
Texture and Flavor Texture and Flavor
•
•
Plain Yogurt is Smooth and slightly runny, it
has a mild tanginess.
Greek Yogurt is much thicker and denser,
with a richer, more pronounced tangy flavor
Nutrition Nutrition
•
•
Protein: Greek yogurt is higher in protein
than plain yogurt.
Carbohydrates: Greek yogurt has fewer carbs
and less sugar than plain yogurt.
Culinary Uses Culinary Uses
•
Yogurt is best for drinking, making smoothies, or as a base for sauces and dressings where a
lighter consistency is desired.
•
Greek Yogurt is perfect for dips, spreads, baking, or eating plain with toppings like fruit, nuts,
or honey due to its creamy thickness. Greek Yogurt has a thicker and creamier texture and
taste which is best for thicker and creamier foods.
Greek yogurt has 100% more protein than plain yogurt
6
Yogurt Uses Yogurt Uses
Yogurt is a wonderfully versatile ingredient. As you will see in this recipe book,
it can be used in all kinds of things including snacks meals and deserts!
Yogurt is used by many cultures and can be used to make anything from butter
chicken and curries to guacamole to creme brule!
We will show you all of the best recipes we have and you can choose your favorites.
Be sure to tell us your favorite recipes!
Tell us by going to ultimate.club/contact
Or scan here
7
Flavored Yogurts Explained Flavored Yogurts Explained
While many people enjoy unflavored yogurt, adding flavor and toppings opens
a whole new world of yogurt goodness.
Yogurt can be flavored with many things including berries and fruits, spices
(like vanilla, cinnamon, chocolate or nutmeg), or you can even get adventurous
with peanutbutter or coffee!
That is not even getting into all the different toppings and sauces you can put
on your yogurt!
Making Flavored yogurt is super simple. It is as easy as stirring or blending in
your desired flavors and adding sweetener to your taste. We will go over the
different flavors you can make and how to add them in the following pages.
Sweeteners Sweeteners
To sweeten your yogurt, we recommend using natural sugar-free sweeteners like stevia and
monk fruit. Other sweeteners like honey, maple syrup, agave, and dates also make for healthy
and delicious yogurts. Of course, you can also use sugar or other sugar substitutes if you want.
When adding sweeteners, it is entirely up to you how much to add. People have different
preferences, so start by adding a small amount of sweetener and add more until you reach your
desired sweetness.
Note: The following recipes are made for 1-quart yogurt batches. You can adjust the recipe Note: The following recipes are made for 1-quart yogurt batches. You can adjust the recipe
based on the size of your batch. 1 quart is 4 cups, so you can make a 2-cup batch with half based on the size of your batch. 1 quart is 4 cups, so you can make a 2-cup batch with half
of the ingredients or you can make a 2-quart batch with twice the ingredients. of the ingredients or you can make a 2-quart batch with twice the ingredients.
8
Vanilla Flavored yogurt
Vanilla is the most common
flavor of yogurt, and for good
reason! Vanilla is a classic and
delicious yogurt flavor.
INGREDIENTS INGREDIENTS
Vanilla Bean or vanilla Extract-
Yogurt
-
-
Sweetener to taste
We recommend using half of one vanilla bean or 2 teaspoons of vanilla extract per quart of yogurt made, but you
can always use more or less depending on what you like.
Batch Size Vanilla Bean DIRECTIONS DIRECTIONS RECOMMENDATION RECOMMENDATION
1.
2.
(Conditional If using Vanilla Beans) Scrape
the seeds from the vanilla bean
Add vanilla flavoring and sweetener to
yogurt and stir or blend. Add more flavor or
sweetener as needed until the desired flavor
Vanilla Extract
1 Cup ⅛ Vanilla Bean ½ Teaspoon
2 Cups ¼ Vanilla Bean 1 Teaspoon
1 Quart ½ one Vanilla Bean 2 Teaspoons
2 Quarts 1 Vanilla Bean 1 Tablespoon
1 Gallon 2 Vanilla Beans 2 Tablespoons
9
Berry Yogurt
INGREDIENTS INGREDIENTS
Frozen or fresh berries-
Yogurt
-
-
Sweetener (optional)
We recommend using 1 cup of berries per quart of yogurt.
Batch Size DIRECTIONS DIRECTIONS RECOMMENDATION RECOMMENDATION
1.
2.
Blend berries in a blender or food processor
until desired thickness (chunky or smooth)
Add blended berries and sweetener to yogurt
to taste and stir.
Amount of Berries
1 Cup ¼ Cup
2 Cups ½ Cup
1 Quart 1 Cup
2 Quarts 2 Cups
1 Gallon 4 Cups
10
Peach yogurt
INGREDIENTS INGREDIENTS
1 Whole ripe pitted peach-
Yogurt
-
-
Sweetener (optional)
We recommend using 1 Whole pitted peach per quart of yogurt. Using maple syrup as the sweetener for your
peach yogurt is recommended for a delicious caramel flavor.
Batch Size DIRECTIONS DIRECTIONS RECOMMENDATION RECOMMENDATION
1.
2.
Blend Peach in a blender or food processor
until desired thickness (chunky or smooth)
Add blended peach and sweetener to yogurt
to taste and stir.
Amount of Peach
1 Cup ¼ Peach
2 Cups ½ Peach
1 Quart 1 Peach
2 Quarts 2 Peaches
1 Gallon 4 Peaches
11
Mango Yogurt
INGREDIENTS INGREDIENTS
1 Whole ripe pitted mango-
Yogurt
-
-
Sweetener (optional)
We recommend using 1 Whole pitted mango per quart of yogurt.
Batch Size DIRECTIONS DIRECTIONS RECOMMENDATION RECOMMENDATION
1.
2.
Blend mango in a blender or food processor
until desired thickness (chunky or smooth)
Add blended mango and sweetener to yogurt
to taste and stir.
Amount of Mango
1 Cup ¼ Mango
2 Cups ½ Mango
1 Quart 1 Mango
2 Quarts 2 Mangoes
1 Gallon 4 Mangoes
12
Banana yogurt
INGREDIENTS INGREDIENTS
2 Whole ripe bananas-
Yogurt
-
-
Sweetener (optional)
We recommend using 2 ripe bananas per quart of yogurt.
Batch Size DIRECTIONS DIRECTIONS RECOMMENDATION RECOMMENDATION
1.
2.
Blend bananas in a blender or food processor
until desired thickness (chunky or smooth)
Add blended bananas and sweetener to yogurt
to taste and stir.
Amount of Banana
1 Cup ½ Banana
2 Cups 1 Banana
1 Quart 2 Bananas
2 Quarts 4 Bananas
1 Gallon 8 Bananas
13
Lemon Yogurt
INGREDIENTS INGREDIENTS
1 Lemon-
Yogurt
-
- -
Lemon Oil Sweetener (optional)
We recommend using the juice of ½ one lemon (2 tablespoons) and 3 drops of lemon oil per quart of yogurt.
DIRECTIONS DIRECTIONS RECOMMENDATION RECOMMENDATION
1.
Juice your lemons.
Batch Size Amount of Lemon Juice Lemon Oil
1 Cup ⅛ Lemon (1 Teaspoon) 1 Drop
2.
Add lemon juice, lemon oil and sweetener to
your yogurt and stir it until fully combined.
2 Cups ¼ lemon (2 Teaspoons) 2 drops
1 Quart ½ lemon (1 tablespoon) 3 drops
2 Quarts 1 lemon (2 tablespoons) 6 drops
1 Gallon 2 lemons (4 tablespoons) 12 drops
14
Yogurt Toppings
Adding toppings to your yogurt
bowls or smoothie bowls adds a
whole new dimension of flavor
and texture.
The opportunities are endless
for what toppings you can use,
on your yogurt, but we can give
you some good inspiration and
ideas to work off of.
For Crunchy toppings, try granola, nuts,
seeds, coconut flakes, and cocoa nibs.
Add fresh fruit like berries, banana, apple
slices or orange wedges on your yogurt for a
nice fresh flavor.
Add spices like cinnamon, nutmeg or cocoa
powder for some extra depth of flavor.
Drizzle some honey maple syrup or agave on
your yogurt for a nice finishing touch.
15
Yogurt Parfaits & Bowls
Yogurt bowls, parfaits, and smoothie bowls are healthy and
delicious additions to your diet.
You can make countless options. Try using the different fla-
vors of yogurts and smoothies as your base and use a variety
of the toppings mentioned above to make your own tasty
combinations!
16
Smoothies Intro
Yogurt makes a perfect addition to any smoothie. It adds a creamy flavor and
texture and gives you extra protein and nutrients.
When making smoothies, if you prefer a thinner texture, use plain yogurt, if
you want a thicker and creamier texture with less sugar, use Greek yogurt.
Making smoothies is simple and fast as
long as you have a good blender.
Coming up are some delicious recipes.
We encourage you to experiment
with your smoothies by adjusting the
ingredients to your taste so that you can
make your smoothies exactly how you
want them.
For extra flavor and nutrition, add any of the following add-ons to your
smoothies to make them perfect for you:
•
•
•
Superfood powder like Acai, spirulina, cacao, matcha or protein powder
Seeds like flax seeds or chia seeds
Mild vegetables like spinach go great in smoothies and you don’t even taste
it!
17
Strawberry Banana
Smoothie
A good strawberry banana
smoothie is a classic flavor,
and its easy to tell why. It is
absolutely delicious and super
easy to make.
INGREDIENTS INGREDIENTS
2 cups strawberries (with the stem taken off)
½ cup greek yogurt-
-
-
-
1 Banana (frozen)
-
½ cup milk or milk alternative
Optional (1 teaspoon vanilla extract)
DIRECTIONS DIRECTIONS
1.
Put all of the ingredients into a blender and blend until completely smooth.
18
Mixed Berry Smoothie
-
-
INGREDIENTS INGREDIENTS
-
1 ½ cups fruit juice or milk or milk alternative
1 Banana
1 ½ cups frozen berries -
-
-
¾ cups greek yogurt
Optional (1 teaspoon vanilla extract)
Optional (1 tablespoon honey)
DIRECTIONS DIRECTIONS
1.
Put all of the ingredients into a blender and blend until completely smooth.
19
Greens Smoothie
INGREDIENTS INGREDIENTS
½ cup milk or milk alternative-
1 cup fresh spinach or kale
-
-
½ cup greek yogurt
-
Optional (1 teaspoon honey, maple syrup or
other sweetener)
-
1 banana
-
½ cup frozen mango or pineapple chunks -
Optional (Ice cubes for a thicker texture)
DIRECTIONS DIRECTIONS
1.
Put all of the ingredients into a blender and blend until completely smooth.
20
Acai Smoothie
INGREDIENTS INGREDIENTS
-
-
-
-
4 tablespoons of acai powder
1 banana (frozen)
1 cup frozen mixed berries
1 cup milk or milk alterrnative
-
-
-
½ cup greek yogurt
1 tbsp chia seeds
1 tbsp ground flax
DIRECTIONS DIRECTIONS
1.
Put all of the ingredients into a blender and blend until completely smooth.
21
Peanut Butter
Banana Smoothie
INGREDIENTS INGREDIENTS
2 bananas
½ cup peanut butter-
-
-
2 cups milk or milk alternative
-
Sweetener to taste
-
2 cups ice cubes
DIRECTIONS DIRECTIONS
1.
Put all of the ingredients into a blender and blend until completely smooth.
22
Tropical Smoothie
INGREDIENTS INGREDIENTS
3/4 cup pineapple juice
1 cup frozen mango-
-
-
-
1/2 cup canned coconut milk
-
1 cup frozen pineapple
1 large banana sliced
-
½ cup greek yogurt
DIRECTIONS DIRECTIONS
1.
Put all of the ingredients into a blender and blend until completely smooth.
23
Sauces, Dressings
and Dips Intro
Yogurt and Greek yogurt make for the perfect ingredients for sauces, dressings
and dips. Yogurt is the perfect ingrendient to add creaminess and thickness to
make flavorful seasonings and spreads.
You can use the recipes in this section to make tasty spreads for sandwiches,
wraps, or paninis. Or dips for fresh veggies, proteins, pita or chips. The dressings
you will learn to make are also perfect additions to salads!
24
Ranch
INGREDIENTS INGREDIENTS
1 tablespoon fresh chives-
1 tablespoon dried parsley
-
-
-
-
-
½ - 2 teaspoons garlic powder
½ - 2 teaspoons onion powder
¼ teaspoon ground black pepper
½ - 1 teaspoon salt
-
-
-
-
1 cup non-fat plain Greek yogurt
⅓ cup buttermilk
1 teaspoon Dijon mustard
1 teaspoon lemon juice
DIRECTIONS DIRECTIONS
1.
Put all ingredients into a food processor and blend until smooth. Start with ½ teaspoon of garlic powder,
onion powder and salt and add more to taste as needed.
25
Tzaziki
INGREDIENTS INGREDIENTS
-
-
-
-
½ cup finely grated cucumber
1 cup Greek yogurt
1 tablespoon fresh lemon juice
½ tablespoon extra-virgin olive oil
-
-
-
1 garlic clove, grated-
¼ teaspoon sea salt
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh mint, optional
DIRECTIONS DIRECTIONS
1. 3.
Grate your cucumber
2.
Squeeze the water out of your cucumbers by
hand or by pressing between two paper towels.
Stir all ingredients together and serve.
26
Caesar Salad Dressin
INGREDIENTS INGREDIENTS
2 tablespoons extra-virgin olive oil-
1/3 cup Greek yogurt
-
-
-
-
-
2 anchovy fillets, mashed
1 garlic clove, minced
2 tablespoons fresh lemon juice
2 teaspoons Worcestershire sauce
-
-
-
1/8 cup freshly grated Parmigiano-Reggiano
cheese
Kosher salt
1 teaspoon freshly ground black pepper
DIRECTIONS DIRECTIONS
1.
2.
Mince garlic, mash anchovies and grate parmasean cheese.
In a bowl, whisk ingredients together and add more salt and pepper to taste.
27
Extra Creamy Guacamole
INGREDIENTS INGREDIENTS
-
-
-
-
2 medium sized, ripe avocados
1 Tablespoon fresh lime juice
1/3 cup Greek yogurt
1/4 cup chopped red onion
-
-
-
2/3 cup chopped tomatoes-
2 Tablespoons chopped cilantro
Salt to taste
Pepper to taste
DIRECTIONS DIRECTIONS 1.
2.
Open the avocados and scoop their flesh into
a medium bowl, Add lime juice and mash to
your desired consistency.
Stir in Greek yogurt, red onion, tomatoes
and cilantro, taste, and season with salt and
pepper to taste
HOW TO SERVE HOW TO SERVE
Serve with tortilla chips or veggies, or add it to your
burritos, tacos, or salads!
28
Extra Creamy Hummus
INGREDIENTS INGREDIENTS
-
-
-
-
6 ounces (1 cup) dried chickpeas
Salt to taste
2 garlic cloves
½ teaspoon ground cumin
-
-
3 tablespoons freshly squeezed lemon juice-
3 to 4 tablespoons extra virgin olive oil, to taste
¼ cup of Greek yogurt
DIRECTIONS DIRECTIONS
1. 3.
Rinse and soak dried chickpeas for 4-6 hours
or overnight
2.
Drain the soaked chickpeas and place in a
pot with 1 quart of water. Bring it to a boil,
then reduce the heat and simmer for 1 hour.
Add salt to taste and simmer for another
hour or until chickpeas are very tender.
HOW TO SERVE HOW TO SERVE
Remove from the heat, drain the chickpeas
and keep about ½ cup of cooking liquid.
In a food processor, add chickpeas, garlic, salt and
cumin. Run the machine. Scrape down the sides
as needed to incorporate all ingredients. Once
incorporated, add lemon juice, oil and yogurt and
blend until smooth. Add the cooking liquid as
needed to thin the hummus. Add salt to taste.
Serve with veggies, apple slices, pita or use it as a
spread or dressing.
29
Spinach Dip
INGREDIENTS INGREDIENTS
-
-
-
10 ounces spinach
1 cup Greek yogurt
2 garlic cloves
-
-
2 tbsp olive oil-
(optional) ¼ cup crushed walnuts
(optional) Dried Mint
DIRECTIONS DIRECTIONS 1.
2.
3.
4.
5.
Blanch the spinach until it is wilted. Drain
and finely chop spinach leaves
Saute garlic with oil over medium-low heat. Add
spinach and stir for a few minutes until most of
the water from the spinach has evaporated.
Let it cool, then squeeze out excess water.
Mix greek yogurt with spinach.
Serve with crushed walnuts, dried mint and a
drizzle of olive oil
HOW TO SERVE HOW TO SERVE
Serve with fresh veggies or pita or use it is a spread or
salad dressing.
30
Creamy Dill Sauce
INGREDIENTS INGREDIENTS
-
-
-
-
1 cup Greek yogurt
2 cloves garlic minced
1-2 tbsp lemon juice
2 tbsp fresh dill chopped
-
-
1 tbsp olive oil-
1/4 tsp kosher salt
1/4 tsp black pepper
DIRECTIONS DIRECTIONS 1.
2.
Mince garlic and prepare ingredients. Add ingredients into a small bowl and mix
until thoroughly combined. Add seasonings
to taste.
HOW TO SERVE HOW TO SERVE
Serve with fresh veggies or pita, use it as a spread, or
add to dishes like roasted vegetables, mashed potatoes
or lamb chops.
31
Greek Goddess
Dressing
INGREDIENTS INGREDIENTS
-
-
-
-
-
½ cup Greek yogurt
¼ cup mayonnaise
⅛ cup extra-virgin olive oil
1 cup loosely packed parsley leaves
¼ cup fresh tarragon or 1 tablespoon dried
-
-
-
-
3 tablespoons-
1 teaspoon red or yellow miso paste
1 tablespoon nutritional yeast
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper to taste.
DIRECTIONS DIRECTIONS 1.
2.
Add all ingredients into a food processor and
blend until smooth
Add more lemon juice or oil as needed to adjust
consistency
HOW TO SERVE HOW TO SERVE
Use as a salad dressing with your favorite salad
32
Creamy Garlic Balsamic
Dressing
INGREDIENTS INGREDIENTS
-
-
-
½ cup extra virgin olive oil
¼ cup balsamic vinegar
¼ cup plain Greek yogurt
-
-
1 garlic clove, juiced or minced-
¼ teaspoon freshly ground black pepper
1 tablespoon nutritional yeast (optional)
DIRECTIONS DIRECTIONS 1. Combine all ingredients into a bowl and
whisk well.
HOW TO SERVE HOW TO SERVE
Use as a salad dressing with your favorite salad
33
Dishes Intro
Yogurt is not just an ingredient in yogurt bowls and smoothies. Yogurt is used
by many cultures around the world to make delicious marrinades, soups, stews
and curries.
In the following recipes you will learn how to cook delicious recipes from a
variety of cultures from butter chicken to yogurt salmon to kebabs.
34
Yogurt Salmon
INGREDIENTS INGREDIENTS
-
-
-
-
½ cup Greek yogurt
2 tablespoons Dijon mustard
2 tablespoons finely chopped fresh dill, plus
sprigs for serving
2 tablespoons finely chopped fresh parsley
-
-
Coarse salt and ground pepper-
1 side of salmon (3 pounds) or 8 fillets (6 ounces
each)
Lemon wedges, for serving
DIRECTIONS DIRECTIONS
1.
2.
3.
Preheat oven to 450 degrees. Combine yogurt, mustard, dill and parsley,
and season with salt and pepper. Place salmon skin side down on a rimmed
baking sheet and spread the yogurt mixture
on the salmon.
4.
5.
Put in the oven and roast until opaque
throughout (15-20 minutes)
Sprinkle with dill and serve with lemon
wedges.
35
Greek Yogurt Chicken
INGREDIENTS INGREDIENTS
-
-
-
-
-
-
-
-
-
2 pounds bone-in chicken thighs around 5-6
thighs
⅔ cups Greek yogurt
2 Tablespoons lemon juice or half if you
don't like a strong lemon flavor + some extra
lemon wedges for garnish
¼ cup olive oil
1 Tablespoon chopped fresh parsley + a little
extra for garnish
1 ½ teaspoons chopped fresh thyme expert
tip: if you have lemon thyme available its
even better!
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
DIRECTIONS DIRECTIONS
1.
2.
3.
4.
In a large bowl, combine greek yogurt, lemon
juice, olive oil, parsley, thyme, garlic powder,
salt and pepper and whist until fully combined.
Add chicken pieces into the mixture and mix
until the chicken is fully coated.
Preheat oven to 425 degrees
Marinate for at least 15 minutes (It’s better if
it is marinated overnight)
5.
6.
7.
Place into a greased 9 x 13 baking pan with the skin
side up.
Bake at 425 degrees for 40-50 minutes or until golden
brown and crispy with an internal temperature of 162.
Remove from the oven and let the chicken rest for 5
minute. Garnish with additional lemon wedges and
chopped parsley and serve.
36
Butter Chicken:
INGREDIENTS INGREDIENTS
-
-
-
-
-
1 cup butter, divided
1 onion, minced
1 tablespoon minced garlic
1 (15 ounce) can tomato sauce
3 cups Greek yogurt
2 teaspoons salt-
-
-
-
-
-
1 teaspoon cayenne pepper
1 teaspoon garam masala
1 ½ pounds skinless, boneless chicken breast, cut
into bite-sized chunks
2 tablespoons avocado oil
2 tablespoons tandoori masala
DIRECTIONS DIRECTIONS
1.
2.
3.
Preheat oven to 375 degrees Melt 2 tablespoons of butter in a pan over
medium heat. Stir in onion and garlic and cook
slowly until onions are caramelized and dark
brown. This should take about 15 minutes.
In another pan, combine tomato sauce,
remaining butter, salt, cayenne pepper and garam
masala over medium high heat. Bring this to a
simmer. Reduce heat to medium low, cover it and
let it simmer for 30 minutes, stirring occasionally.
4.
5.
6.
7.
8.
Once the onions are done, add the caramelized onions
to the sauce and stir until the 30 minutes is over.
While the sauce is simmering, toss chicken with
avocado oil until coated. Season with tandoori
masala and spread out onto a rimmed baking sheet.
Bake the chicken at 375 degrees until no longer pink
in the center (about 12 minutes)
Add yogurt to your sauce and stir until smooth
Add cooked chicken to the sauce and simmer for 5
minutes before serving.
37
Chicken Tikka:
INGREDIENTS INGREDIENTS
-
-
-
-
-
-
-
1 pound boneless chicken
1 teaspoon salt (adjust to taste)
½ to 2 teaspoons Kashmiri red chili powder
(for a less spicy version, use ½ teaspoon)
¼ teaspoon turmeric
¾ teaspoon roasted cumin powder
2 teaspoons coriander powder
1 to 1 ¼ teaspoon garam masala
½ teaspoon black pepper (crushed or powder)-
-
-
-
-
-
-
-
-
1 tablespoon kasuri methi (dried fenugreek leaves)
1 tablespoon lemon juice (skip if your yogurt is sour)
1 ½ tablespoons ginger garlic paste
1 tablespoon oil
½ cup Greek yogurt
1 to 2 tablespoons butter
Optional:
200 grams bell peppers (1 ½ to 2 cups, diced)
1 medium onion (diced and layers separated)
DIRECTIONS DIRECTIONS
1. 3.
Cut chicken to 1 ½ inch pieces and add them
to a mixing bowl. Pat the chicken dry with a
paper towel to remove excess moisture.
2. 4.
Add chili powder, cumin powder, coriander,
garam masala, salt fenugreek, and lemon juice.
Mix well and let it rest for 10-15 minutes.
Add ginger paste, oil and yogurt. Mix this well and
cover it. Let this marinate for at least 20 minutes, but we
recommend marinating for 8-48 hours in the fridge.
Before cooking, add the optional bell peppers and onion
to the mixture.
38
COOKING COOKING
If cooking your chicken tikka in the pan:
- Put the pan on medium heat
- Brush avocado oil or butter onto your pan
- Grill the chicken and bell peppers and onions for 4-5 minutes, flip and cook for 4-5 minutes on the
other side until fully cooked with an internal temperature of 165 degrees.
If cooking in the oven:
- Preheat oven to 460 degrees
- Cover a rimmed baking sheet with aluminum foil.
- Put the chicken and optional vegetables on the baking tray with space between them.
- Bake the chicken in the oven for 9 minutes, then flip them with tongs and cook for another 7-9 minutes
until the internal temperature reaches 155 degrees
- Set your oven to broil and move the chicken to the top rack of the oven and broil for 2 minutes.
- Check to make sure the chicken is cooked through.
- Brush with butter and serve.
39
Yogurt Curry
INGREDIENTS INGREDIENTS
- 2 tbsp light cooking oil
- 1 cinnamon stick
- 3-4 green cardamom pods bruised
- 3-4 whole cloves
- 2 dried bay leaves
- 1 large onion finely chopped
- 1-2 green chillies finely chopped
- 1 tbsp ginger paste
- 1 tbsp garlic paste
- 1/2 tsp red chilli powder
- 1/4 tsp turmeric powder
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp garam masala powder
- 2 medium tomatoes finely chopped
- salt to taste
- 1/2 cup plain yogurt beaten till smooth
- 2 large boneless chicken breasts diced into 1-inch cubes
- A handful of fresh coriander leaves chopped for
garnish
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DIRECTIONS DIRECTIONS
1.
2.
3.
4.
Heat oil in a pan and add in your cinnamon
stick, cardamom, cloves and bay leaves. Once
they start to sizzle, add onions and green chilies.
Fry for 3-5 minutes on medium high heat until
onions turn pink and tender.
Add garlic and ginger paste and saute for
another minute or two until fragrant.
Add red chilli powder, turmeric, cumin,
coriander powder and garam masala and fry for
a minute.
5.
6.
7.
Mix in chopped tomatoes and salt and cook
for a few minutes until tomatoes become
mushy and release oil on the sides for the pan.
Slowly stur in yogurt until you get a smooth
gravy-like texture.
Add chicken pieces and water if needed. Cook
covered for 10-15 minutes on medium-low
heat until the chicken is cooked all the way
through. Then serve with rice, roti and/or
salad.
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Marinated lamb Kebabs
EQUIPMENT EQUIPMENT
- Charcoal or propane grill
INGREDIENTS INGREDIENTS
- 1 pound plain yogurt
- 1/4 cup olive oil, plus more for brushing grill
- 1 teaspoon lemon zest
- 1/4 cup freshly squeezed lemon juice (2 lemons)
- 5 tablespoons fresh whole rosemary leaves
- Metal or wooden Skewers
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 2 pounds top round lamb
- 1 red onion
DIRECTIONS DIRECTIONS
We recommend cooking your lamb on a grill, however, you can also pan-fry the lamb if needed.
1.
2.
3.
Cut your lamb into 1 ½ inch cubes.
Mix the yogurt, lemon zest and juice,
rosemary, salt, pepper, and olive oil in a large
non-reactive bowl. Add in your lamb and
cover with your marinade. Cover and put it
in the fridge overnight or for up to 2 days.
Prepare your grill for direct heat if using charcoal.
Or put your propane grill on Medium heat and
allow it to come to temperature.
4.
5.
6.
7.
Cut your onion into 8 pieces. Separate each piece into 3
or 4 sections
Put 3-4 pieces of lamb onto a skewer with onion slices in
between each piece.
Sprinkle each side of the skewer with salt and pepper
Place the skewers on the grill and cook for 10-15 minutes
turning 2-3 times until the lamb reaches medium rate.
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Shish Tawook
INGREDIENTS INGREDIENTS
- 2 pounds boneless skinless chicken breast cut into large
chunks
- ½ cup plain whole milk yogurt
- ¼ cup lemon juice
- ¼ cup olive oil
- 6 garlic cloves crushed
- 1 tablespoon tomato paste
- 1 teaspoon paprika
- ¾ teaspoon cinnamon
- ½ teaspoon oregano
- ½ teaspoon ground ginger
- 1 teaspoon salt
- ¼ teaspoon black pepper
DIRECTIONS DIRECTIONS
1.
2. In a large bowl, add the ingredients for the
marinade (yogurt, lemon juice, olive oil,
garlic, tomato paste, salt and pepper, and
other seasonings) and mix thoroughly.
Cut the chicken into large chunks and place
in the marinate. Mix, cover and let rest in the
fridge for at lease 3 hours
3.
Thread the chicken onto the skewers and add an
onion to the skewers ad desired.
4.
Grill on medium heat for 5-8 minutes per side.
HOW TO SERVE HOW TO SERVE
Serve with Pita, lettuce and garlic sauce.
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Desserts
All the recipes so far have been delicious and healthy. Now it’s time to let your
sweet tooth run a little wild.
In the following pages you will learn how to make simple and delicious frozen
yogurt, chocolate mousse, and even creme brule!
But wait! You can still keep these recipes super healthy by using natural calorie
free sweeteners like stevia and monk fruit!
Or you can use natural sweeteners like honey, maple syrup, agave or coconut sugar.
Figure out how much to use with the sweeteners conversion page on the next page!
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Sweetener Conversions
Sweetener Conversion Ratio to
Sugar Notes/Considerations
Granulated Sugar 1:1 Standard reference.
Honey 4:3 4 grams of sugar = 3 grams of honey.
Stevia (Powder) 300:1 200 grams of sugar = 1 grams of stevia powder.
Stevia (Liquid) 200:1 200 grams of sugar = 1 gram of liquid stevia.
Monkfruit (Granular) 200:1 Equal substitution for sweetness.
Monkfruit (Liquid) 200:1 1000 grams of sugar = 2 grams of liquid monkfruit.
Maple Syrup 4:3 4 grams of sugar = 3 grams of maple syrup.
Agave Nectar 3:2 3 grams of sugar = 2 grams of agave nectar.
Coconut Sugar 1:1 Equal substitution for sweetness.
Date Sugar 1:1 Matches sweetness but doesn’t dissolve easily.
Molasses 2:1 2 grams of sugar = 1 gram of molasses.
Erythritol 1:1 Slightly less sweet than sugar but often used 1:1.
Xylitol 1:1 Equal substitution for sweetness; toxic to pets.
45
Simple Frozen Yogurt
(without ice cream machine)
INGREDIENTS INGREDIENTS
- 2 cups plain, full-fat Greek yogurt
- ¼ cup honey or alternative sweetener (⅓ cup of sugar
for reference)
- 1 tablespoon pure vanilla extract
DIRECTIONS DIRECTIONS
1.
2.
3.
Mix all of your ingredients until smooth
and fluffy using a food processor, hand
mixer or whisk.
Transfer the mixture evenly into a deep
baking pan and cover with cling wrap
Place in the freezer for 30 minutes
4.
5.
6.
Remove the pan and mix thoroughly with a rubber
spatula, incorporating the frozen edges into the soft center.
Repeat steps 3 and 4 for 2 more hours.
Serve immediately or store in the freezer.
Note: Try blending in fruit or adding fruit chunks, cocoa powder or other flavorings to Note: Try blending in fruit or adding fruit chunks, cocoa powder or other flavorings to
make your yogurt to your liking. make your yogurt to your liking.
46
Instant Frozen Yogurt
INGREDIENTS INGREDIENTS
- 1 cup plain Greek yogurt (higher fat, if possible)
(benefits of Greek yogurt)
- 4 cups frozen strawberries (or other fruit)
- ¼ cup pure maple syrup (Equal to ⅓ cup of sugar)
- 1 tsp vanilla extract
DIRECTIONS DIRECTIONS
1.
2.
Add yogurt, frozen fruit, maple syrup, and
vanilla extract to your food processor.
Pulse and blend until a thick frozen yogurt
texture is formed. Push down the mixture as
needed. Adjust syrup to taste
3.
Serve immediately or store in the freezer.
Try topping with fresh fruit, coconut flakes,
granola, or spices like cocoa powder or cinnamon
to taste!
47
Cheesecake
INGREDIENTS INGREDIENTS
- 1 1/2 cups Greek yogurt
- 1/2 cup cream cheese
- 1/4 tsp salt
- 1 1/2 tsp pure vanilla extract
- 1/2 tbsp lemon juice
- 1/2 cup pure maple syrup or agave (Equal to 2/3 cup
sugar)
- 1 tbsp arrowroot or cornstarch
- crust of choice
DIRECTIONS DIRECTIONS
1.
2.
3.
Preheat your oven to 350 degrees
Blend all ingredients into a smooth
consistency using a blender or food processor.
Pour into any prepared crust
4.
5.
6.
Bake for 50 minutes
Let it rest uncovered for 1 hour at room temperature.
Put it in the refrigerator and let it set for 8 hours.
Note: You can also cut out the crust and make cheesecake mousse. To do this, skip the Note: You can also cut out the crust and make cheesecake mousse. To do this, skip the
crust and the baking steps and just let your yogurt set in the fridge. crust and the baking steps and just let your yogurt set in the fridge.
48
Chocolate Mousse
INGREDIENTS INGREDIENTS
- 2/3 cup dark chocolate chips
- 1 1/2 cups plain Greek yogurt
- 2 Tbsp cacao or cocoa powder
- Pinch salt
DIRECTIONS DIRECTIONS
1. 3.
Melt your chocolate chips using a double
boiler or a microwave
2.
Combine yogurt, melted chocolate, cacao
powder, and salt in a food processor and
blend until well combined. Do not overmix or
it can become watery. Note: you can also use a
stand mixer or a hand mixer.
Serve as is or refrigerate for up to 5 days. When
ready to eat, try topping with walnuts, whipping
cream, and fresh fruit like raspberries or
strawberries. Enjoy!
49
Quick and easy Creme
Brulee
Note: For this recipe, you must use sugar because other sweeteners don’t caramelize the same Note: For this recipe, you must use sugar because other sweeteners don’t caramelize the same
way. This is your little treat ;). You can substitute the maple syrup for another sweetener if way. This is your little treat ;). You can substitute the maple syrup for another sweetener if
you’d like though. you’d like though.
INGREDIENTS INGREDIENTS
- 5 egg yolks
- 1 tablespoon vanilla extract or 1 vanilla bean,
split and scraped
- ⅛ teaspoon ground nutmeg (optional)
- 1 ½ cups heavy cream
- 3 tablespoons cornstarch
- 1 cup Greek yogurt
- 2 tablespoons maple syrup (equivalent to 3 table-
spoons of sugar)
- ½ cup granulated sugar
- 1 tablespoon brown sugar
50
DIRECTIONS DIRECTIONS
1.
2.
3.
4.
Combine the egg yolks, vanilla, nutmeg and
salt into a bowl and mix until blended.
Combine your cream and cornstarch in
a saucepan and whisk until smooth. Set
over medium-low heat and cook, whisking
constantly, until hot but not boiling (3-4
minutes). Remove from the heat and slowly
drizzle into the egg yolk mixture while
whisking constantly.
Pour the mixture back into the saucepan
Cook over medium heat while continuing
to stir until it begins to gently boil (2-4
minutes). Reduce heat to low and cook for
another minute
5.
6.
7.
8.
9.
10.
Remove from the heat.
Place a sieve over a bowl and work the mixture through
the sieve using the back of a spoon or spatula.
Mix in your cold yogurt and maple syrup (or alternative
sweetener)
Pour the custard into ramekins cover and chill for at
least 3 hours
Mix brown sugar and granulated sugar and distribute
evenly across the tops of the ramekins. Then use a
kitchen torch or broiler to brown the sugar into a crust.
Put in the fridge again to cool if needed or serve
immediately.
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ULTIMATE™