When we first started our wholefoods journey, admittedly I was quite daunted by the number of foods I needed to make from scratch, however I was pleasantly surprised how easy it was to make yoghurt not to mention cheaper! Prior to do doing GAPs with my son I didn't even like yoghurt, but once I started making my own, I absolutely fell in love it and now it’s a complete staple in our house. I also use a lot of it in cooking & baking.
The problems with commercial yoghurt:
1. Made with high fructose corn syrup which is so damaging to one’s health let alone that of our children
2. Contains artificial sweeteners, flavours, colours & dyes
3. Contains the non desirable form of gelatin used to thicken the yoghurt
4. Often they are not fermented for long, i.e. 4-6hrs so the benefit of the probiotics are questionable
5. Made using highly processed milk which is very damaging to our health
The amazing health benefits of making your own yoghurt:
1. Rich in protein, calcium, riboflavin and vitamins B6 and B12. When made using milk from grass-fed cows the nutrition is even more amplified
2. A balanced source of protein, fat & carbohydrates
3. Some lactose intolerant people can eat yoghurt as the lactose in the milk is converted to the sugars glucose & galactose and partially fermented to lactic acid by the bacterial culture
4. Aids digestion and assists with re-balancing and rebuilding the gut flora
5. Can assist resolving diarrhea & constipation
6. Packed full of probiotics especially when fermented for 18-24hrs
7. So much cheaper than buying a good quality yoghurt which can cost upwards of $7 per 500g
8. I also use it as a substitute if a recipe calls for sourdough and I don’t have any.
How to make you own probiotic rich yoghurt at home
I use the Easi Yo yoghurt makers and replace the plastic container with a same size glass jar.
Before you start, make sure all equipment is clean and sterile
1. 1 litre of good quality full fat milk, preferably unhomogenised and organic
2. 1/3 cup of good quality plain commercial yoghurt can be used as the starter
Once you’ve made your first batch, just keep a 1/3 of cup behind to inoculate your next batch of delicious probiotic yoghurt.
Because I use that much of it, I often make 2 litres worth at a time, so just double the recipe.
1. Heat milk to 80 degrees centigrade, be careful not to boil the milk as it will change the structure and taste of the milk.
2. Remove from the heat, cover and let it cool down to 37 degrees centrigrade
3. Once cooled down, stir in your yoghurt starter and pour into a glass container jar (preferable)
4. Pour boiling water into the Easi Yo thermal container to nominated mark and insert yoghurt container and close the lid.
5. Let it ferment for at least 18-24hrs, longer if you like it quite tart
6. Once completed, place it in the fridge and it’s ready to eat in a couple of hours.
7. It will last for up to 2 weeks in the fridge
If you prefer thicker yoghurt, you can strain it through a muslin before putting it in the fridge. The strained liquid (whey) can then be kept in a glass jar in the fridge and used in smoothies etc