21 Apr Probiotics That Heal: Raw Yogurt
We can’t talk about healing probiotic foods without mentioning yogurt, used as a kitchen staple in any healthy home. In Greek cooking; as a base for smoothies, in sauces, as a snack, yogurt is an ancient healing food. If you’ve recently taken antibiotics, eating yogurt or some form of cultured food every day is vital! Buying expensive probiotics can be cost prohibitive for some so we’re providing easy foods you can make at home for a fraction of the price!
The yogurt at the grocery store if not organic, is less than desirable because of sugar and the CAFO operations of commercially produced cattle. Locally sourcing raw milk in your area will increase the nutrition, enzyme and probiotic value of your finished product and increase gut healing. Fermented dairy is often tolerated by people with compromised digestion and easier to digest because of its probiotic content.
Raw Milk Yogurt
(Recipe courtesy of Nourished Kitchen)
YIELD: 1 quart (8 Servings)
COOK: 10 hrs. 0 min
1 quart fresh milk (for a thicker product substitute 1 pint fresh cream and 1 pint fresh milk)
2 tbsp. Bulgarian or Greek starter OR
2 tbsp. yogurt from a previous batch OR
2 tbsp. plain, unsweetened, additive-free yogurt with live active cultures found at any grocery store
Heat milk in saucepan over medium-low flame until it reaches about 110° Fahrenheit / 43º Celsius.
Remove from heat and whisk in 2 tablespoons thermophilic starter culture such as Bulgarian or Greek starter (see sources), or use two tablespoons yogurt from a previous batch to inoculate the raw milk.
If you’re using a yogurt maker, simply pour mixture of fresh milk and starter into the yogurt maker and culture it according to the manufacturer’s instructions for about eight to twelve hours.
If you’re using a food dehydrator or slow cooker, first pour the mixture of starter and raw milk into a 1-quart glass mason jar and cover it with a lid.
If you’re using a slow cooker or cooler, place the mason jar full of milk and starter in the center of your slow cooker or cooler and pour warm water (approximately 110° Fahrenheit, 43º Celsius) into the ceramic insert or until it reaches just below the lid of your mason jar. Cover with a warm towel for added insulation and leave in a warm spot in your kitchen to culture for eight to twelve hours.
If you’re using a food dehydrator, simply place the Mason jar full of starter culture and milk into food dehydrator, set temperature to 110° Fahrenheit / 43º Celsius and allow it to culture for 8-12 hours.
Once the culturing period of 8-12 hours is complete, remove your still warm raw milk yogurt from yogurt maker, slow cooker, cooler or dehydrator and place in refrigerator to chill and solidify for 1-2 hours.
Serve plain as a sauce, combined with fresh fruit or nuts or sweeten it, if desired, with a touch of honey or maple syrup.
An idea for those who don’t have much time to cook; pool your resources and share! One person make the kombucha, one make the yogurt, the sauerkraut and bone broth then trade shares! How fun!
TAGS: digestion, immune system, gut health, microbiome, fermented foods, probiotics, yogurt, yogurt recipe