Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in the yogurt.


"I do the cooking at home. Where we eat no more than 100 grams of meat a day and have 'tons' of fresh vegetables. I prepare the vegetables with a wide range of herbs, spices and such. We also keep on hand lots of fruit, yogurt and great breads."
-Graham Kerr, Genius

The refrigerator light goes on...

This recipe can vary depending on the size of pop mold you have or can find. I have both 4 and 6 ounce frozen pop molds but you can often find 8 ounce molds as well. At 40 calories for a 4 ounce pop you can afford to have an 8 ounce size. Enjoy!

Cottage Cheese

Cottage cheese is simply the step before cheese is allowed to solidify and the result is very high moisture curds. When cottage cheese is completely drained it becomes farmer's cheese. In America the curds are usually washed to reduce the acidity and this unfortunately makes them somewhat bland.

Cottage cheese is generally produced in three curd sizes, but the most widely available is the smaller curd cheese. It is low in fat with the whole milk version being 2 grams fat per ounce. Low-fat cottage cheese is 1 gram of fat per ounce and a non-fat is available.

1/2 cup cottage cheese = 120 calories, 5 fat, 3g sat fat, 0g mono fat, 13g protein, 5g carbohydrates, 400mg sodium, 25mg cholesterol

1/2 cup low-free cottage cheese = 90 calories, 2.5 fat, 1.5g sat fat, 0g mono fat, 13g protein, 4g carbohydrates, 389mg sodium, 15mg cholesterol

1/2 cup fat free cottage cheese = 80 calories, 0 fat, 0g sat fat, 0g mono fat, 13g protein, 6g carbohydrates, 439mg sodium, 5mg cholesterol


Key Lime Yogurt Pops

Servings = 4 | Serving size =1 four ounce pop

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3.

1/2 cup non-fat yogurt
1/4 cup 1% cottage cheese
1/4 cup Granulated Stevia or Splenda
1/4 cup lime juice

Place non-fat yogurt, cottage cheese, Splenda and lime juice in a blender. Puree until smooth.

Pour into freezer pop molds and place sticks into each pop. Freeze for at least 3 hours.

When ready to serve run the plastic molds under hot water being sure to not get any water inside the mold with the frozen pop. It will take only about 5 - 10 seconds to loosen the pop depending on the type of mold you use.

Nutrition Facts

Serving size = 1 four ounce pop

Servings = 4


Amount Per Serving

Calories 41 Calories from Fat 2
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 2mg 1%
Sodium 81mg 3%
Total Carbohydrates 7g 2%
    Dietary Fiber 0g 0%
    Sugars 5g  
Protein 5g  
Vitamin A 0% Vitamin C 8%
Calcium 7% Iron 0%
Vitamin K 0 mcg Potassium 108 mg
Magnesium 8 mg