Did you know you could make your own yogurt? It’s really not that difficult of a process, if you know the right ingredients it’s as simple as throwing them into a blender and mixing.
Most of us know that yogurt is a health food. Unfortunately, the stuff you’ll find in stores is typically far from it. First off, a lot of the yogurts sold in stores contain poor quality ingredients; homogenized milks, whacky strains of bacteria, chemicals, foreign thickening agents, and added sugars.
Even if you do find let’s say an organic yogurt, it’s likely still heated to ungodly temperatures most of the good yeast and bacteria. They also use random strains of bacteria that are foreign to the human gut and do not survive and reproduce in the gut. To top it all off, they ferment for only a few hours instead of the traditional 24-36 hours they need to really produce a probiotic rich food.
Oh and did I mention they’re usually ridiculously pricey compared to what it costs to make it at home?
I’ve said it once and I’ll say it probably 92 million more times in my life – if you want to be healthy just learn how to cook and make your own food. This simple life hack will help you save money and bypass all of the problematic areas when it comes to diet. All it costs is a little bit of your time, attention and love.
The Benefits Of Homemade Yogurt
We’ve already touched on a few of the reasons to make your own homemade yogurt:
- You get a higher quality product.
- It’s free of immune suppressing sugars and hormonal disrupting chemicals.
- Higher probiotic potency and effectiveness.
If these reasons aren’t good enough just consider these main reasons why homemade ferments are superior to store bought probiotics (and yogurts) and also, how they benefit the body:
- Effectiveness- L. plantarum for example, is a specific strain of bacteria found in quality starter cultures that are used in homemade ferments such as yogurt and kefir. Where most store bought brands use bacteria to ferment it, they do not specify it’s effectiveness. Strain specific bacteria have been tested to be native to the human gut, which means is can live and survive in your gut keep pathogenic disease-causing microorganisms from flourishing.Similar to the way frosting sticks to cake, L. plantarum creates a healthy mucosal lining — filled with good bacteria — in the colon, which keeps harmful bacteria from penetrating the lining of your intestines and entering your blood stream. Causing leaky gut.Aside from maintaining the integrity of your intestinal lining, L. plantarum:
- Treats Irritable Bowel Syndrome (IBS)
- Relief symptoms of Crohn’s disease
- Help heal colitis
- Prevents and heals leaky gut
- Survive Digestion- Though probiotic supplements are popular these days, not all are created equally. Just because you’re swallowing a pill that says probiotic does not mean it’s quality. These pills vary in terms of potency and effectiveness. They sit on shelves for who knows how long and have been cut off from their major food supply; aside from a tiny bit of maltodextrin stuffed into the capsule. How well would you survive stuffed into a capsule, in a box, with scraps to eat? Remember, you’re roughly 80% bacteria.More than the high numbers of microflora written on the side of the box (90 billion CFU), what really matters most is that the bacteria is alive and well. These capsulated bacteria are not and rarely bypass the digestive system.However, the bubbly and living bacteria in homemade yogurt, kefir, and other cultured foods are able to survive the wild ride down into your intestines. The environment of the G.I is harsh full of stomach acids, an acidic small intestine, bile, and opportunistic parasites. For optimal wellness, the goal is to maintain bacterial balance in the intestinal tract and it is not all that easy to accomplish. A few pills just won’t cut it.
There are very few pills you can purchase that are actually effective. The only one I know of personally that is worth buying is Custom Probiotics. They meet the standards. They are strain specific, native to the human gut, survive digestion and thrive in the intestinal tract.
However, these pills can run you $100 or more. It’s much cheaper and still more effective to eat your own fermented foods. So let’s learn exactly how to do that with a delicious and creamy recipe!
Here’s what you’ll need:
- 1 high-speed blender* (This is a must! I recommend a Blendtec, otherwise it will not be as creamy in a traditional blender)
- 1 large glass bowl
- 1 packet of starter culture or 2-4 oz. already made coconut kefir
- 9 young thai coconuts (You only need 1 full coconut, the other 8 you just need the meat. This is a follow-up recipe to making coconut kefir water. Once you’ve made the water, this recipe is great for using the meat for another probiotic treat!)
- 2 tbsp raw coconut butter
- 2 tbsp grass-fed collagen
- 1 tsp ground vanilla
- Stevia to sweeten
Here’s how you make it:
- You can use as many coconuts as you want depending on the size of the coconut and how much you want to make. Personally, because the prep work is a little more on this recipe, I just like to make big batches all at once. In this one bowl I use roughly 9 coconuts and it’s a big bowl. Each coconut could be a serving depending on the thickness of the meat. Still, if you consider the size of a small yogurt cup, you’d get easily 9 or more from this.
- If you already made your coconut kefir from the previous blog, then you’ll have some coconut meat ready to use.
- Here’s a tip on getting the meat out…Let the coconuts sit out for 24 hours after removing the water so you’ll make coconut kefir one day, let them sit out then make the yogurt the next day. This dries them up, actually slightly sprouts them and makes the meat very easy to remove from the coconut by hand. I’ll post a video on this soon!
- Once you have let your coconuts sit and they’re ready to go, remove the meat and then let it sit in a solution of water and lemon juice for 15 minutes. This will help remove any of the brown skin off the meat easily. After they’ve soaked, start peeling off any husk and brown skin.
- Put the meat into the blender with the water of one coconut, and all of the ingredients besides the starter. You’ll want to use a high-speed blender such as a Blendtec. A regular blender just won’t break down the coconut as creamy. For some, it might even make it over heat. Coconut don’t play.
- Once blended into a very creamy consistency, pour into your glass bowl (make sure it’s been sterilized by boiling or with ACV.)
- Using a wooden spoon, mixing in the 4 oz. of coconut kefir until mixed well. If you’re using the starter culture, you will want to let it sit in a mixture of water, prebiotic and a sugar source such as raw sugar, raw honey or molasses to wake up the culture. Once you’ve done this, simply pour the mixture into the coconut pudding and mix thoroughly with a wooden spoon.
- Cover with a paper towel or cheese cloth. You want it to breath the oxygen to grow but you might want something to keep bugs and weird things out.
- Let it sit out on the counter at room temperature (70 degrees F.) for roughly 24 hours. You’ll know it’s done because it will have a slightly sour scent and will have expanded and have visible air bubbles.
There you have it! It’s a process I know, but it’s worth it. It really only takes maybe an hour total to make. You spend the first 30 minutes the day before chopping coconuts for the water then the other 30 minutes taking the meat out and blending.
You’ll get better with time and find it a really fun project! The pay off is so worth it. You end up with a creamy yogurt that is gut healing, great for your skin and hair, tastes absolutely delicious and cost you less than the store-bought stuff. Try it for breakfast or dessert topped with your favorite in-season berries!
For over 100 recipes like this, be sure to grab a copy of my book The Gourmet Foodie and receive a free desserts recipe book with over 25 nutritional supercharged desserts!