Homemade Yogurt

The gut is the baseline of our physical and mental health. When the gut is healthy and has a good balance of bacteria, the whole system seems to come on board.

The gut requires ‘good bugs’ in order to feed its own bacteria.

One of the best ways I know how to feed the good guys in our gut is through probiotic-rich foods.

Sauerkraut, kefir, kombucha and yogurt are some excellent sources of probiotics.

It is through the fermentation process that a wonderful and rich balance of good bugs, or probiotics, get created.

Fermentation is a very old culinary practice. At one time, we did not have refrigeration so we likely stumbled upon the fermentation process by virtue of leaving certain foods to sit and change their own bacterial structure.

I have tried my hand at several ferments. I have made kefir (a fermented milk product) and sauerkraut (fermented cabbage) but they just don’t seem to turn out the way that I want them to.

But I’ve been making my own yogurt for years and I LOVE it.

And it doesn’t get much easier then making yogurt at home.

I have a yogurt maker that I’ve had for years called Yolife that makes this whole process pretty foolproof.

Once the milk and ‘starter’ - or yogurt - has been prepared, you simply poor the liquid into the jars, put the lid on and let it sit for 24 hours.

And voila! You have delicious, probiotic-rich yogurt.

Most recipes will tell you that you only need to ferment your yogurt for 8 - 12 hours, and that is true, but the longer you ferment it, the more probiotics it will make.

Also, the probiotics will eventually digest the lactose, so your homemade yogurt becomes a lactose-free product.

Win, win!

Now, you don’t need a yogurt maker. I know lots of people ferment yogurt in their oven overnight with just the oven light on. That seems to create just the right amount of heat to ferment your yogurt.

If you have an Instant Pot, most of them will allow you to make yogurt as well.

It’s really the easiest and probably the most delicious ferment to make and eat.

I love to mix my yogurt with berries or add it to a smoothie.

It’s a great pre-sleep meal because yogurt is abundant in both calcium and magnesium which help us to relax before bed.

But most of all, it is amazing for your gut.

I know many of you have issues with dairy. I do too. But I seem to be able to tolerate my homemade yogurt.

Fermented foods will always best store-bought probiotics in capsule form. In a pinch, they will help, but the body likes to take up nourishment through food and eating, not swallowing pills.

Best of all, you only need 2 ingredients to make this yogurt: Milk and yogurt.

I buy A2 fatty milk. A2 milk comes from cows that were ‘original milkers.’ Jersey cows, Guernsey cows and Swiss Brown are all A2 cows.

All dairy products contain a protein called casein. But there are 2 types of casein. It’s thought that A1 beta-casein causes the production of an opioid peptide called beta-casomorphine-7, or BCM-7, which may create inflammation in the gut.

However, A2 milk contains an amino acid called proline which may prevent the production of BCM-7.

Most commercially sold milk is A1. Brands like Sealtest, Natrel, Lactancia, Kawartha Dairy. In Canada, I’ve only found one brand of A2 milk in my area and it is appropriately called: The A2 Milk Company.

This is what I make my yogurt with and put in my tea every morning and so far I haven’t had any issues.

Here is the SUPER simple breakdown of my yogurt recipe.

Milk. I use 3.25% A2 milk. I like the fattier milk because it makes a tastier yogurt and our bodies love natural fat.

Yogurt. I use grass-fed, high fat yogurt.

PREP TIME TOTAL TIME SERVINGS

10 MINUTES 24 HOURS SERVES 6 - 7

INGREDIENTS: DIRECTIONS:

4 Cups A2 milk Pour the milk into a saucepan and heat on the stove until just boiling.

3/4 Cup grass-fed, high fat yogurt Remove from the stove and let the milk cool to between 110 - 115 F

Once cooled, add the yogurt and with a clean whisk, stir the yogurt into the milk

until it is fully mixed. Pour the mixture into a yogurt maker or Instant Pot and let it

ferment for 24 hours. When finished, place in jars in the refrigerator to let it set.

Enjoy on its own or add to smoothies.

**Ensure that all pots, whisks and jars are clean as anything unclean can cause the

ferment to spoil.**