In case you tolerate dairy, have you ever considered making your own at home? By doing so you’re not only making it for a fraction of the cost but you are selecting the quality of ingredients and avoiding potential synthetic hormonal disruptors (also call EDC for Endocrine Disrupting Chemicals) The process might seem intimidating, but it’s actually quite simple and rewarding, especially when you follow our naturopathic chef’s famous recipe with one crucial ingredient in mind: Milk and a starter of course. When it comes to yogurt, the quality of ingredients is paramount. We only advise using organic, grass-fed milk, known for its rich nutritional profile and health benefits. In one hand organic milk give you the assurance that no damaging pesticides, herbicides or fungicides are used in the animal feed as well as the fact that no antibiotics and synthetic growth hormones are used to boost productivity.
On the other hand, grass-fed milk is packed with anti-inflammatory Omega-3 fatty acids and conjugated Linoleic Acid (CLA) as well as more vitamins A & E, minerals, antioxidants and polyphenols, making it an excellent choice for naturopathy enthusiasts. But what about the milk found in store-bought yogurts? The truth is, unknown milk sources can hide some unpleasant surprises. Animals that are given hormones or fed harmful substances can pass those into the milk. These unnatural additives might not only harm the animals but also us, the consumers.
Health Benefits of Homemade Yogurt
More than this, yogurt in the stores might seem convenient, but their average fermentation time typically ranges only from 4 to 7 hours. While this quick process might be efficient for mass production, it can miss out on some health benefits. By allowing your yogurt to ferment for over 12 hours (ideally up to 20h), you’re unlocking a treasure trove of advantages, endorsed by the principles of naturopathy: Boosted Probiotic Power: The longer fermentation enriches your yogurt with probiotics, beneficial for your gut health.Easier on the Tummy: Longer fermentation breaks down more lactose, making the yogurt more digestible.Not harming blood sugar & insulin balance: Long fermentation generates more organic acids (that taste like vinegar) slowing down glucose absorption from the guts into the bloodstream.Nutrient-Rich Goodness: The extended fermentation process enhances the availability of vitamins.Your Taste, Your Texture: Adjusting the fermentation time lets you create your preferred flavor and consistency.Quality Control: With homemade yogurt, you know exactly what goes in, especially the milk! No hidden additives, no compromises, only quality organic, grass-fed milk. So why not embark on this culinary adventure to make your own 1kg of yogurt at home? It’s not just a delicious treat; it’s a healthier and more mindful way of eating, aligned with naturopathic principles. And if 1 kilo sounds like a lot, you could make less but just so that you know, this method makes a yogurt that resist much longer in the fridge as it’s well fermented ad naturally preserved by lactic acid*.
1 liter (approximately 1 kg) of organic grass-fed whole milk2 tablespoons of organic plain natural yogurt (ideally grass-fed as well)
Heat the Milk: Pour the milk into a heavy-bottomed pot and heat it over medium flame until it reaches 80°C (176°F). Stir occasionally to prevent sticking. Heating the milk to this temperature helps to kill any unwanted bacteria and allows the proteins to denature, resulting in a smoother final product. Cool the Milk: Remove the milk from the heat and allow it to cool to 40°C (104°F). Mix in the Starter: In a small bowl, whisk the natural yogurt until smooth. Gradually add a cup of the cooled milk, mixing well. Then pour this mixture back into the pot of milk, stirring thoroughly. If you own a Thermomix or another similar food processor, you can do all these 3 steps in the processor bowl, and use it to directly mix the yogurt. Incubate the Yogurt: Pour the milk into a clean container or jars. Place the container in a warm spot where the temperature can be maintained around 43°C (110°F). In Dubai’s hot climate, finding a suitable spot shouldn’t be too challenging and it’s much more environment friendly! But if if you can’t, you can also use a yogurt maker or an oven with the light on. Cover with a lid or a clean cloth. Ferment the Yogurt: Allow the yogurt to ferment for at least 12 hours. The extended fermentation time in this recipe ensures more probiotics, less lactose, a rich flavor and creamy texture. Chill and Enjoy: Once the yogurt has set to your liking, refrigerate it for at least 3 hours to halt the fermentation process. Your homemade, naturopathic, organic, grass-fed milk yogurt is now ready to be savored.
Optional Additions: I like my yogurt fully natural, but if you prefer, you can add some honey, fruit compote, or other natural flavorings to suit your taste. * Lactic acid is a natural organic acid that forms as a result of the fermentation process carried out by lactic acid bacteria (Lactobacillus bulgaricus and Streptococcus thermophilus) when milk is transformed into yogurt. Lactic acid is responsible for the tangy flavor and creamy texture of yogurt, and it also plays a role in preserving yogurt by creating an acidic environment that inhibits the growth of harmful bacteria. Additionally, lactic acid can have some potential health benefits, such as promoting the growth of beneficial gut bacteria and aiding in digestion.
So simple isn’t it and trust me it’s going to be so Yummy! You know why? Because you made it! So let’s embrace the joy of creating this wholesome treat right in your kitchen. With quality ingredients and patience, you’ll discover a world of flavor and nutrition that store-bought yogurts simply can’t match. Enjoy the process and the delicious results!
In case you don’t tolerate dairy yogurt, have you tried making your own dairy-free yogurt at home? Please share your experience in MyAuthentikspoon Community ? (community post link) where we are all about sharing and learning together. Don’t have access, no worries, just follow the instructions on the Academy and register.