Earlier this week I published an article highlighting 10 probiotic rich foods and why to eat them. Yogurt is definitely one of those fabulous foods, and YOU can make your own!
I’ve been experimenting a lot lately with traditional cooking techniques and fermentation, including fermented dairy. I’ve dabbled with piima milk, sour cream, and kefir. I’ve even made my own soft cheese, See this video below:
I’ve also made delicious water kefir, such as the concord grape water kefir in the video below. Isn’t it fun!
So far, it’s been fairly easy, as long as you have the patience to wait several days for the product. When it came time to make my own yogurt, I wasn’t worried too much. The process was a bit more complicated than kefir, piima or even sour cream. But I was convinced I could handle it.
I discovered making yogurt, at least for me, wasn’t as much fun as the other fermented foods with which I experimented. Though I used my instapot slow cooker to keep it at the proper temp, I still over fermented the yogurt once before I got it right. See the final result below:
INGREDIENTS & EQUIPMENT
For one quart jar of yogurt
- 1 quart of non-homogenized milk (AKA: Cream top) I used THIS brand – You want to use “cream top” milk, as it’s much healthier than ultra pasteurized versions. Do not used the “ultra pasteurized” milk found in most grocery stores. It won’t ferment properly
- 1 packet of Starter culture or 2-3 tbs yogurt from a previous active batch. I used “Cultures for Health Greek Yogurt Starter Culture” FOUND HERE, for my first batch. Even though I “over fermented” my first batch, the cultures were still good and active for my second and successful batch. You can even use store bought. If you use store bought yogurt, make sure you buy ORGANIC, GRASS-FED YOGURT WITH ACTIVE CULTURES or it won’t work. (the less processed the better)
- A clean jar. Or a clean Instapot, if that’s what you’re using. I used an instapot. Personally, I don’t think it was any easier with an instapot. I’m planning on using my dehydrator next time.
- 4 cup size liquid Measuring cup
- A way to incubate the yogurt, if you’re not using an instapot. You’ll need a yogurt maker, dehydrator or other way to keep the yogurt at a constant, 110 degree temp. If you don’t have a yogurt maker, instapot or dehydrator, here’s a tip:
Step by step:
(For Instapot: simply follow instructions in the manual)
- Heat milk to 160 degrees in a pan on the stovetop
- Pour milk into a 4 cup glass measure and allow to cool to 110 degrees
- Add starter culture or yogurt previous batch and GENTLY stir
- Pour yogurt into yogurt maker, or a 1 quart glass jar and incubate for a minimum of 5 hours and up to 12 hours. Trust me when I say you’ll want to check every 30 minutes after that 5 hour mark to prevent over fermenting the milk. It’s done when the yogurt is thick and “pulls away” from the sides of the jar. You’ll know if you over fermented it if the milk solids separate from the whey. This simply means the probiotics are out of food and hungry. It’s still edible, but may taste bitter. I used my over fermented first batch to make my 2nd batch
- Allow to cool for 2 hours, then refrigerate for 6 hours prior to eating.
- To make a thick, Greek yogurt consistency, you’ll need to drain off the whey like in the above photo above. To do this, line a mesh strainer with cheese cloth or a cotton dish towel and place over a bowl. Pour finished, chilled yogurt into the lined strainer and allow to sit for 1-2 hours or longer, depending on the consistency you want.
Greek Yogurt Demo
from Cultures for health
Save the liquid whey!
The liquid whey that is a result of the draining process should be saved. It is a probiotic powerhouse and can be used in dressings, mayonnaise, baking, or even probiotic lemonade!
This is a wonderful way to get reluctant family members to eat probiotic food.
☑️In a 1/2 gallon mason jar add 1/2 cup sugar, and a bit of hot water to dissolve the sugar.
☑️ Add 1/2 cup lemon juice and fill the jar 3/4 way with clean filtered water.
☑️ add 1/2 cup of liquid whey.
☑️ let sit covered for about 3 days. Taste after 2 days. It’ll be done when most of the sweetness is gone.
I recommend 1/2 cup a day.
For more ideas on what to do with the whey, follow this link to the article: 43 Surprising Everyday Uses for Whey That Will Blow Your Mind
Let me know if you try it! Bon Appetit! Namaste my friends!
Middle-Age Wisdom Recipes…I decided to search the internet for delicious chocolate recipes, but that are still on the healthy side. Many of these are vegan and/or gluten free. I hope you enjoy!
I first posted this article on February 13, 2020 in honor of Valentines day. I decided to repost it as today’s recipe article, due to my wellness tip of the day for my MAIN BLOG.
So, in honor of this wellness tip, I present these 10 “healthy” chocolate recipes!
Here’s the original article:
Normally, I’d be sharing insomnia recipes with you all today. However, since tomorrow is Valentines day, I decided to search the internet for delicious chocolate recipes, but that are still on the healthy side. Many of these are vegan and/or gluten free. I hope you enjoy!
As I always say, eating healthy doesn’t have to be boring. You just need to be a bit creative with the ingredients. I hope you enjoy time with your loved ones tomorrow.
HAPPY VALENTINES DAY EVERYONE!
Until next time…namaste my friends
Earlier today, on my main site, Purple Almond Wellness, I featured an article about managing blood sugar for diabetes. Here is a list of 6 super healthy diabetes friendly recipes to help do just that! Each recipe uses at least one of the foods on THIS LIST of diabetes friendly foods. In some cases, more than one food is in the recipe. ENJOY!
Sardine and Lemongrass Salad
Spinach, Beef and Egg Hash
LIGHT BERRY FROZEN YOGURT
From: Sugar Free Mom
Broccoli with Parmesan and Walnuts
From: Martha Stewart
Roasted Garlic and Butternut Squash Soup
From: The Hungry Hounds
Raw Zucchini and Flaxseed Wraps
From: The Full Helping
Do you love soda? Are you addicted to it and can’t get enough? I am absolutely addicted to soda! I crave it. It is definitely my Achilles heal. I tell myself I can have just a little, just like an alcoholic would talk him/herself into a “small drink”. One small drink won’t hurt, right? Wrong! Sugar and corn syrup are as addictive as cocaine and heroin, maybe more so. We all know, in order to give up alcohol or drugs, there is no in between. The same goes for soda/sugar. I’ve given up soda dozens of time, for weeks, only to talk myself into “just a small glass. This turns into two, then three. Before you know it, I can’t make it through my day without a soda. The rest goes down hill, my diet, along with my weight and my health.
Well, no more! This time is the last time. That’s why this soda recipe is so important for me. It is changing my life. It tastes amazing! I use organic sour cherry juice concentrate. Tart cherries are amazing. They are known to tame inflammation. Tart cherries are scientifically proven to lesson inflammation and boost melatonin in the body. They are also high in melatonin, a super-hormone that plays many important roles in the body, not just for sleep! One thing you need to know is not to drink too much at once. I only drink it twice a day, with my lunch and dinner, as a tasty way to get my probiotics at each meal.
Here are links to two scientific articles researching the benefits of tart cherry juice:
- Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study
- Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults
This recipe for a healthy soda will build your microbiome instead of destroying it! The combination of organic juice concentrate, kefir, stevia and mineral water bring you sweetness, flavor and even the bubbles needed to imitate a tasty soda!