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.


"Well I dig you Georgia peaches. Makes me feel right at home."
-J.J. Cale, Songwriter

The refrigerator light goes on...

This recipe can vary depending on the size of pop mold you have or can find. I use 4 and 6 ounce frozen pop molds but you can often find 8 ounce molds as well. The best part is that if all you can find is 4 ounce molds you can have two pops and they will still be less than 60 calories.

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


Creamy Peach Yogurt Pops

Servings = 6 | Serving size =1 six ounce pop

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3.

1 1/2 cups fresh or frozen peaches
2/3 cup non-fat yogurt
1/3 cup 1% cottage cheese
1/4 cup Granulated Stevia or Splenda

Creamy Peach Yogurt Pops are easy to make at home with a recipe from Dr. Gourmet
Place the peaches in a blender. If using frozen peaches, allow them thaw for about 15 minutes.

Add the non-fat yogurt, cottage cheese and splenda and puree until just 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 six ounce pop

Servings = 6


Amount Per Serving

Calories 39 Calories from Fat 2
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 1%
    Monounsaturated Fat 0g
    Trans Fat 0g
Cholesterol 1mg 0%
Sodium 72mg 3%
Total Carbohydrates 6g 2%
    Dietary Fiber 1g 2%
    Sugars 6g
Protein 1g
Vitamin A 3% Vitamin C 5%
Calcium 6% Iron 1%
Vitamin K 1 mcg Potassium 154 mg
Magnesium 9 mg