How to make the CULTURED YOGURT!
/PART 2/3 HOW TO MAKE CULTURED YOGURT
(You’ll remember #1 “You already have GPL-1” the weight loss hormone. This article follows on from that. If not check it out here)
Making the magical cultured yogurt that includes the specific microbes to not only stimulate your GPL-1 but give you SO MANY other health benefits is so easy a monkey could literally do it.
I’ve not only believed but have lived by the theory that the quality of our health is based on our gut health and also that food is our medicine. The two work together! The two work together! Eat well and you maintain a great gut and have thriving energy, rarely get sick, have good weight management, good bowel health, great skin, a happy temperament and so much more! Eat crap and you will feel like it!
This cultured yogurt is so easy and so fantastic.
YOU CAN Heal your gut and enjoy a much greater quality of life. T
I highly recommend you read “Super Gut” by William Davis MD to get the full scope of the all the benefits and fundamentals of which microbes to use. Plus, the in depth information about H.Pylori, SIBO, SIFO and so much more is amazing!
Here’s how easy it is:
Prep: 10 minutes or less, plus culturing time 36 hours (1 day 12 hours)
You will need:
1. A yogurt maker that you can set the temperature to 100-106’ for 36-40 hours (I got the “Ultimate”) some Instapots work for this.
2. 1 quart half-and half or other liquid such as goats milk, coconut milk
3. 2 tablespoons of prebiotic fiber such as inulin
4. YOUR CHOSEN MICROBE/PROBIOTIC such as L.Reuteri, L.Gasseri or other
See next article #3 and read SUPER GUT by William Davis, probiotics available for purchase on Amazon and also www.culturedfoodlife.com
Before you begin:
This recipe takes 36 hours to ferment. It’s best to start early in the morning or later in the evening. I usually put mine on around 8am or 8pm.
Here we go:
Step 1: In a glass jar mix 2 tablespoons of prebiotic fiber (Inulin) with the contents of 1 sachet of e.g, L.Reuteri or L.Gasseri (or other). I buy my microbes from www.culturedfoodlife.com
Step 2: Add approximately 1.5 cups of dairy (cold or up to 100’) whisk/mix well to avoid clumping. Do not blend.
Step 3. Stir in the remainder of the dairy.
Step 4. Pour mixture into your glass yogurt containers and cover lightly with silicone lids or plastic wrap. Leave some headspace. If the prebiotic fiber and microbes clumped up, make sure your glass containers have even amounts. ( you may need to pour water into the yogurt make depending on which one you have)
Step 5: Set temperature and timer 100’ for 36 hours. Do not stir or disturb while fermenting.
Step 6: After 36 hours, carefully remove your glass containers of fresh yummy yogurt from the yogurt appliance, let cool, secure the lids and refrigerate.
Check after a few hours- if the surface layer looks or smells different to the rest of the yogurt then scrape it off and discard. (its part of the fermentation) close lids and put back in the fridge. This will last for up to 4 weeks! I must ration the yogurt its so delicious!
Step 7: To make a new batch, repeat these instructions but use 2 tablespoons of your previous batch of cultured yogurt, add the prebiotic fiber and liquid. Do not use a new sachet. Your only expense will be the dairy/liquid you use.
· Sometimes the fermentation can be separated into curds and whey. This is fine. You can ingest it all! It’s brimming with goodness for you! Use a tablespoon of the curds and a tablespoon of the whey for your next batch.
ITS THAT EASY AND LITERALLY TAKES 5 MINUTES. I make mine at either 8am or 8pm so that when its time to “harvest” its at a reasonable time of day and not the middle of the night!
NEXT: See article #3 for the breakdown of which microbes do what!! Its pretty darn great!