Yogurt Mix

Yogurt Mix is a healthy but simple mix to get in some protein, carbohydrates and good fat to start the day. You can put this together in 5 minutes at home, in the car, or at work!

We chose soy yogurt, which is in line with our plant- based eating philosophy. It is made from fermented soy milk. And soy milk of course is the milk from the soy bean. The benefit of using soy instead of dairy is that it does not contain saturated fat or cholesterol! The joy of plant-based eating.

What about the Calcium?

Ok, what about the calcium? Soybeans are very high in calcium. Cow's milk is also high in calcium. But a further analysis is needed to determine how much of the calcium is absorbed by the body -- how much is bioavailable? In a study conducted by Dr. Connie Weaver, professor of Foods & Nutrition at Purdue University, which compared 1/2 cup of soy to 1/2 of cow's milk, the soy absorption was 80 mg compared to dairy at only 48 mg.

There are several brands on the market today. There are many flavors. The sugar content varies with these brands and flavors but tends to be lower than many of the cow's milk versions. A plain yogurt mix will have almost no sugar. Your healthiest flavors should range from 0-19 grams of sugar. Soy yogurt can be found in some grocery stores, and in most health food stores. If you don't live close to a health food store, you could ask the store manager of your grocery store to order it for you if you plan to purchase it frequently. Be careful, it may fly off the shelf!

This nutritious and quick mix is a great healthy breakfast or snack, providing the protein, calcium, and other nutrients needed for energy.

Yogurt Mix - Putting It Together

First select the flavor: plain, lemon, vanilla, lime, blueberry, or cherry. These are pretty low in sugar. The following are a few healthy combinations:


1/4 cup raw almonds

1/8 teaspoon of cinnamon


A handful of trail mix or granola or pumpkin seeds


1/2 cup pineapple chunks

1/8 cup of walnuts chopped

1 tablespoon of raisins


For additional heart healthy benefit, drizzle 1/2 to 1 tsp of flax seed oil


Granny Smith apple, chopped

1 tablespoon raisins

1/8 teaspoon of cinnamon


1 ripe banana sliced

1 tablespoon raisins


1 Medjool date, chopped

1 teaspoon unsweetened shredded coconut


  • good source of protein
  • most brands contain probiotics
  • cholesterol free

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NonDairy Yogurt