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Dairy Free Frozen Yogurt

By May 12, 2010December 3rd, 2020Dairy Free, Desserts, Egg Free, Moods and Hormones

Testimonies of the Day

30 Day Accelerated Testimony WHILE TRAVELING: “So it’s now day 21 – just got back from a wonderful weekend at the sea. I didn’t feel self-conscious in my bikini, even though some bits are a little too wobbly for my liking – the toning and firming will take time! Best of all though, is that I had a cooler filled with food and ate lots of curried chicken, cabbage fried in masses of bacon grease, pork pot roast, and bacon grease and celery sticks whenever I needed a snack. I did not go hungry. I did not get all bent out of shape because other people were eating ice cream. Instead I rolled along the water’s edge, covered in sand, getting dumped by waves, with sea water up my nose, in my eyes, in my ears…

This is miracle stuff Maria – I have not played in the ocean like this for FIFTEEN years!! The last time I was able to dip my head with impunity into the ocean, was in 1999! I have gone through a hundred kinds of hell with my sinuses for the last decade or so. Maybe it’s a little premature to start raving with joy, but ten days ago, I stopped squirting cortisone up my nose and so far I’ve had no stuffiness or headaches and this is huge. I used to be in awful pain if I got so much as a drop of water in my ears and was forever anxiously mucking about with ear plugs which never worked. This weekend I simply removed my contact lenses (and hoped that I didn’t fling myself at some strange man, having mistaken him for my husband) and flung myself with childlike glee into the ocean. Biggest problem was making sure that my bikini remained on in the waves! Thank you Maria!” – Lucrecia

frozen yogurt

HAQ Supplement Testimony: “Some of the benefits from working out everyday and eating the Maria way.. my bad back and joint issues are pretty much gone.   I was so afraid of how bad my back would be on the cruise sleeping in the beds there.  I did not have one problem!!!  Amazing! Also, just raked leaves for 2 hours at my house this weekend.   That would usually lead me to the chiropractor and medication and hot/cold packs for a week….not this time.   Only required me to do some extra stretching of my low back!!    WOW!  Looking forward to a healthier future!!” – Mary Jo

30 Day Accelerated Testimony: “I am excited to  move forward with the plan-  just dabbling with  the Maria way- my husband has lost 25 lbs (in first 5 weeks!)- I have lost 6 ( go figure) but we both feel so much better being grain free-and sugar free- my  pre-diabetes  is now in the normal range J  My tonsils are decreasing in size by quite a bit- so excited to  do some fine tuning- just hoping I can get my weight loss moving – a bit faster hopefully!    Hubby loves the recipes and never complains about what I serve for dinner, or any meal for that matter. I have switched my pantry over- need to order a few more supplements- thanks for making everything  so easy to follow! You are truly a God send ( literally)  thank you for all you do!  God Bless!” –  Diana

To get started on your path to health and healing, click HERE. I’d be honored to help you too!

Best Facebook Post of the Day!

“Dairy Queen I’ve missed you for the last 5 months;(. But when this arrived today, I said whoo hoo! Bring on the healthified chocolate/almond butter sugar-free ice cream treats for the summer! No more missing the frozen tasty treats that I love so much!

Thanks, Maria for letting us know the ice cream maker was on sale! I would spend more on blizzards and larger pants this summer then what this little beauty cost me! 50% off this awesome little kitchen toy! Happy DANCE!” -Lori

Click HERE to get the ice cream maker on sale.

When mine broke (because of over-use) they sent me a NEW one for FREE! Love Cuisinart! 

frozen yogurt



When I was a teenager, I mistakenly ate fat-free frozen yogurt for a dessert thinking it was a safe “diet” food. Whenever we would go to the Mall of America, I would skip lunch and have a HUGE fat-free frozen yogurt.  And I am really frustrated with all the advertisements for these “healthy” frozen yogurt shops popping up! There are 3 new frozen yogurt shops in our tiny town of Hudson, WI.

One of the most famous frozen yogurt chains ingredients for vanilla yogurt powder is Pure Crystalline Fructose, Dextrose, Maltodextrin, Non-fat Milk, Yogurt Powder, Micro-encapsulated Probiotic (Lactobacillus sporogenes) Not good!

The first 3 ingredients = sugar, followed by processed cow’s milk. Maltodextrin, in particular, has a glycemic index of 110 (sugar is only 57).  Not only is it made from GMO corn, but it also increases blood sugar. The scary thing is since it technically isn’t a sugar (in the chemical world), it doesn’t have to be listed as sugar. Things like Ensure or Pedia-Sure will claim 0 grams of sugar…sure, but the maltodextrin will increase blood sugar even higher than sugar would.

While it’s true that probiotics are naturally found in yogurt, the healthy bacteria don’t make their way into your digestive tract. Between the long shelf-life, manufacturing processes and extreme temperatures prevent probiotics from surviving.

frozen yogurt

frozen yogurtI get A LOT of questions about yogurt…even the plain Greek yogurt has too much sugar for me. I know I am extreme, but my clients are usually desperate to get healthy or lose weight, so here are the facts:

Naturally fermented (homemade) yogurt that doesn’t contain gelatin (yes, many store brands have gelatin) has a carbohydrate called lactose that is converted to lactic acid. This is what makes yogurt sour tasting and causes the protein to curdle which makes the liquid into a solid. Eating lactate as opposed to lactose doesn’t raise insulin or interfere with ketosis. 1/2 cup of homemade naturally fermented yogurt has about 5 to 11 grams of carbs. Always avoid naturally fermented yogurts made from fat-free or low-fat milk (which will increase the carb count and create a larger spike in insulin due to no insulin-lowering response that fat creates). Nonfermented cottage and ricotta cheeses should be used in moderation.

This is a photo of PLAIN yogurt, no sweetness added at all and it has 17 grams of carbohydrates, which turns into 4.25 tsp of sugar in your blood! “normal” blood sugar is 1 tsp of sugar!

If you want to learn more about how to take baby steps to health and why you may not be losing weight on “low carb”, check out my Metabolism Class Video. It is only $25. CLICK HERE for our services.

Instead of yogurt for your protein smoothie or an addition to the “Healthified” Granola…try Coconut Milk Kefir (plain, not vanilla! lol). It has fewer calories than yogurt or skims milk, and only 3 grams of sugar (versus 9 for plain yogurt…yogurt is high in lactose, which we slowly lose the enzyme after childhood to break this down…” lactose intolerance”). It also has 10 live and active cultures for good bacteria. Feeding your body delicious fermented foods and drinks is a great way to boost your brain-body connection. Did you know that the health of your intestines affects your moods, behavior and brain health?

Our moods are directly correlated to the intestinal flora of our gut…the nervous system actually comes from the gut to the brain (in the pasted they thought it was the other way). The first thing I recommend for my clients who are dealing with depression or low moods is a quality bifidobacteria. To read more on how to beat depression without the side effects of prescription drugs, check out Secrets to Controlling Your Weight Cravings and Mood.

Check out the nutritional analysis compared to regular yogurt!

Yoplait Yogurt = 175 calories, 35 carbs, 28 sugar, 0 fiber (more sugar than a KIT KAT!)
Plain Greek Yogurt = 120 calories, 17 carbs, 10 sugar, 1 fiber
Coconut Milk KEFIR = 70 calories, 6 carbs, 3 sugar, 3 fiber

This reminded my ‘test tasters’ more of a Lemon Ice. It is tangy like plain yogurt is…so just an FYI.

frozen yogurt3 cups unsweetened Coconut Kefir
3 tsp fresh lemon juice
1 cup Swerve (to keep it soft, erythritol will make it hard)
1 tsp stevia glycerite
1 tsp vanilla extract or other extracts (click HERE to find)
1/2 tsp Celtic sea salt (to keep it from hardening)

Mix together the yogurt, sweeteners, extract, and salt. Stir until it is well combined. Refrigerate for 1 hour. Freeze in your ice cream maker according to the manufacturer’s instructions. Makes about 1 quart (1 liter). Makes 3 servings. I topped my frozen yogurt with “healthified” Blueberry morning cereal!

NUTRITIONAL COMPARISON (per 1 cup serving)
Traditional Frozen Yogurt = 221 calories, 6.3g fat, 5g protein, 38g carbs, 0.5g fiber
Store-Bought Fat-Free Frozen Yogurt = 164 calories, 0.6g fat, 5g protein, 35g carbs, 0g fiber
“Healthified” Frozen Yogurt = 70 calories, 6g fat, 1g protein, 6g carbs, 3g fiber

A kid-friendly option would be to put the frozen yogurt into push pop molds. Click HERE to find.

frozen yogurt






Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Anonymous says:

    My 4 year old has eczema. Can you comment on children with eczema in your blog or let me know were I should start. Dairy? Thanks!

    • Eczema can be a sign of a gluten allergy. Try eliminating gluten and see how he responds. 🙂

    • Anonymous says:

      Remember to check shampoo and body products for wheat and other allergens!

    • Anonymous says:

      Playdough and pet food can be sources of allergens too.

    • Mary says:

      Check shampoos, soaps, laundry soap, hand soap (like liquid antibacterials), moisturizer, sunscreens, baby oils, and even clothing fabric for allergies. There is an aspect with food but my son also had eczema as a BABY and the doctor and I determined it was the…baby shampoo and soap and baby oil and moisturizer!
      At my doctor’s recommendation, I changed to the cheap store shampoos (but rinse out completely! and she said shampoo ONLY as needed NOT every day even on sweaty summer days.), unscented ivory soap or HYPOALLERGENIC moisturizing soap, unscented TIDE detergent, VASELINE (UNSCENTED!) rather than just any moisturizer after rinsing all soap and shampoo off completely–put on after putting diaper rash ointment over the rest of dry skin–it’s okay to put it even on hands, zinc oxide after six months rather than sunscreen (but don’t put that on hands), and sorry I forgot all the diaper rash ointments she said could be used–but one of them was an UNSCENTED vaseline brand and another was A and D ointment–UNSCENTED. My son did better with hypoallergenic unscented products overall and she said the only things that needed washing every day on a baby is their bottom (waste from excretion) and any dirt or food on the face, hands and neck–especially in the winter. Even in hot summer, she said no more than one bath a day or as he got dirty and make sure all residue was rinsed off and use only hypoallergenic diaper rash ointment and unscented vaseline and plain A and D ointment for dry or itchy skin or even pure aloe off an aloe plant.

    • Mary says:

      Oh, I forgot my sister in law ending up using only ivory soap on her boys and vaseline and A &D ointment and had to simplify what she was using because her sons were also very rashy. My daughter couldn’t even sit in a bathtub to play because of vaginal rashes. She had to have showers from day one and has never been able to take a bath even in clear water because her skin won’t tolerate the least amount of soap or shampoo left on the skin and I have to make sure to use only TIDE and use the proper amount of laundry soap or she will rash. She also cannot use hand sanitizer at all.

  • Clarissa says:

    I read recently on another blog that focuses on paleo/low carb diet that the labeling on yogurt packaging is deceptive, in that the sugar content of the original ingredients must be listed, but that the final, fermented product really has a lower count. I found this article, which seems to say the same thing: http://www.lowcarbluxury.com/yogurt.html. Your thoughts? Thanks for the great blog. I look forward to collecting your books. Clarissa

    • I haven’t looked into that. Can you give me an example? Because most yogurts have sugar added at the end (like Yoplait).

    • Anonymous says:

      I’ve heard the same thing. My mom makes her own yogurt and according to the recipe she has the bacteria (I believe) ends up eating the sugar and in the end the product has close to no carbs. I can’t speak on pre packaged yogurt though.

    • My experience is that not many people buy the full fat, unsweetened yogurt low sugar yogurt that you are describing. Most buy the Yoplait or non-fat Chobani that has a ton of sugar in it. Even so, the cultured coconut milk I talk about above has many of the same health benefits as yogurt (good bacteria) with less calories and carbs and more fiber. 🙂

      • Darlene says:

        I had been buying the Plain Chobani, mostly to support a business in my own state. I recently realized it is non-fat, so I switched to full fat Greek Fage. I don’t eat a lot, maybe 3-4T in a blender drink 5x a week. Is this ok to maintain & not gain weight?

        • cemmerich says:

          Everyone has a different tolerance to carbs when in maintenance. I can’t have it and avoid it but some can. 🙂

  • Anonymous says:

    Hi, My 3 year old boy also has eczema since he was 4 months old, i have cut gluten but he still gets it, although not as bad, I noticed the eczema gets worst when he has a cold, does it make sense, what else can it be?

  • Clarissa says:

    As per this quoted segment of the referenced article, this would apply to unsweetened (Greek full fat is my favorite) or artificially sweetened: “When you go to buy ready-made kefir and yogurt, look for plain, unsweetened or artificially sweetened varieties. [Note: Blue Bunny now makes a Splenda-sweetened version of their yogurts that are delicious! See our review of them 3/6/2001.] Don’t be afraid of plain, unsweetened varieties. This is how kefir and yogurt have traditionally been used. You may find that “plain” tastes best of all”

  • Anonymous says:

    I see that your “test tasters” thought the frozen yogurt tasted like Lemon Ice. Is there anything I could substitute for the 3 tsp of lemon juice? Just so it tastes more like a vanilla frozen yogurt instead of lemon ice. Thank you!

  • Steph says:

    So are you saying that at the grocery store any time of plain unsweetened yogurt which also just equals tart yogurt is actually okay it’s low in sugar and it’s okay to eat on wheat belly

  • Which book is your healthified granola recipe? I have made this 2x and have a request to make it again and I cannot locate it in my books from you! I know it is there, just cannot find it! This recipe rocks! Thanks

  • Anonymous says:

    Hi Maria, I have a question about kefir. I would like to make my own, but I want to “UP” the protein and fat. Could I add gelatin and cream or coconut oil to it? And if thats a yes, would I add it after the kefir has cultured or while I am making it.
    Thank you for your time and all you’re info, you are a great help to us all.

  • Lynnette says:

    Kirkland brand Greek yogurt at Costco has 5 net carbs in a 3/4 cup serving. It is plain yogurt, no sugar added. Is that really too much?

  • Sara says:

    Plain, nonfat Greek yogurt is definitely a favorite of mine – and I don’t usually see high numbers of carbs in any brand (although I do check for thickeners). My local store’s brand has 6 carbs per cup, for example – and Fage has about 9 for the same amount – not so bad! You did say you were more on the extreme side, but those numbers seem fine to me. And actually – now that I’m looking, you did mention in the comments that plain Greek was fine – just thought I’d add my two cents!

  • Sodapop says:

    I am trying to gain weight and am eating 50g or less net carbs and was wondering if this is ok(I am sedentary btw)? I am 16 5’3″

  • Sodapop says:

    Hi maria I am trying to gain weight and have 50g or less of net carbs per day and Ian 16, 5’4″, and sedentary

  • Sodapop says:

    Is this amount ok?

    • cemmerich says:

      Do you mean 50g of carbs or less? That will be fine. Just make sure to get enough fat. Extra stacks like keto fudge (especially right before bed). 🙂

  • Sodapop says:

    Yes sorry I did mean the carbs I was wondering if 50g or less of net carbs is ok and I’m planning on making the Leto fudge today with almond milk and tomorrow with coconut milk because we are going to the Asian store.

  • Ann says:

    Hi Maria! Any comment on the Specific Carbohydrate Diet (SCD) 24 hour cultured yogurt? Most commercial yogurts are cultured for 8 hours or less, and to thicken them, many yogurt makers add nonfat powdered milk, which raises the amount of lactose, or milk sugar, in the end product. The 24 hour SCD yogurt uses only whole milk, or whole cream, and starter, and is cultured for a full 24 hours, resulting in a yogurt with exceptionally high probiotic counts, and after 24 hours, the lactose has all been cultured out.

  • Barb says:

    Can’t you just use Coconut cream instead?

  • Paula says:

    I have been looking for the coconut kefir for weeks now. Someone at Whole Foods told me they discontinued it. Even the link to above to the web site says “page not found.” Any ideas where to get some OR how to make your own??

    • cemmerich says:

      Hmm, that may be the case. 🙁 If you google it I think there are some good recipes out there to make your own.

  • Joan Walter says:

    So Delicious did discontinue the coconut kefir quite a long time ago. I contacted the company and they have no plans to bring it back. Apparently they consider it to expensive to make any longer. I was not a happy camper. I suggest you call the company and complain. This was an excellent product that allowed a person to get the healthy benefits of kefir without the sugar. I drank a half cup a day, every day as a natural probiotic supplement instead of eating yogurt.

  • Fernanda says:

    Can someone please contact them to continue it please I would love this product as I love yogurt!!!

  • Dee says:

    Hi Maria,

    Please can I ask, would you recommend Lactose free milk and cheese? I’m trying to avoid dairy per your suggestions for weight loss.

    There is a company who makes lactose free products in the UK.

    Milk – Per 100ml, 56 Calories, 3.6g Fat, 3.4g Protein, 2.5g Carbs, Nil Fibre. This works out to 58% Fat, 24% Protein and 19% Carbs.

    Soft Cheese – Per 100g, 197 Calories, 16.5g Fat, 8.6g Protein, 3g Carbs, Nil Fibre. This works out to 75% Fat, 17% Protein and 6% Carbs.

    Semi Hard Cheese – Per 100g, 344 Calories, 27g Fat, 25.3g Protein, >1g Carbs, Nil Fibre. This works out to 71% Fat, 29% Protein and 1% Carbs.

    Mature Cheese – Per 100g, 390 Calories, 32g Fat, 25.5g Protein, 0.1g Carbs, Nil Fibre. This works out to 74% Fat, 26% Protein, 0.1% Carbs.

    Are the above fine by you?

    Thanks in advance for your help and advice 🙂

  • Dee says:

    Thanks Maria. It says added ingredient- Lactase Enzyme. The only other thing I can find about their ingredients is that its made from cow’s milk. Its written that the enzyme uses up all the lactose in the milk/cheese. I’ve dropped them an email to check and will update if there are additional ingredients.

    I have added the link here – http://www.lactofree.co.uk/products/cheese/

  • Dee says:

    Just called them up to check (as hoping to have some for dinner!) and they confirmed its only cow’s milk, salt, lactase and rennet! The milk only contains cow’s milk and lactase. Apparently the cheeses all contain the same ingredients but have different processing methods. Absolutely no soy as I specifically asked about that.

    Sounds good? 🙂

    • cemmerich says:

      Yes, sounds ok. It would still contain dairy, but just not lactose. So if avoiding dairy I would still avoid it. 🙂

  • Dee says:

    Oh how disappointing 🙁 I had thought it was the lactose we were avoiding as it breaks down into a sugar. Is this not the case? I have all your cookbooks and was really looking forward to trying some of the desserts and cheesy meals.

    • cemmerich says:

      Dairy in general I have clients avoid for the first month or two to help them heal and lose weight faster then reintroduce it. 🙂

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