Unlocking the Probiotic Powerhouse: The Truth About 24-Hour Fermented Homemade Yogurt
In 6 minutes you’ll learn:
why homemade yoghurt is incomparable to store bought
commercial milk vs raw milk yoghurt
how to make homemade yoghurt yourself (it’s easier than you think!)
When we think about yogurt, we often picture those little containers stacked neatly in the grocery store. But what if we told you that there’s a whole new world of yogurt waiting to be explored? It’s not on the store shelves laden with pasturised milk, perhaps zero fermentation and natural flavours (ahem… chemicals) and sugar – it’s in your very own kitchen.
Instead of dishing out dollars on store-bought yogurt and contributing to plastic waste, this is a much more nutritious alternative that’s also easy on your wallet.
I’m talking about the wonders of 24-hour fermented homemade yogurt, and we’re about to dive into a bowlful of its incredible benefits.
Probiotics have taken the health and wellness world by storm, promising a plethora of benefits for our gut and overall well-being. While you might think that commercial probiotics are the way to go, I’m about to challenge that notion.
Enter the humble yogurt, a low-cost source of probiotics that packs a mighty punch.
But not just any yogurt. We’re diving deep into the world of 24-hour Specific Carbohydrate Diet (SCD) yogurt, a true probiotic powerhouse.
Now, let’s debunk a common myth: the belief that commercial probiotics (and lab grown at that) provide a superior source of good bacteria. In reality, nothing beats the cost-effectiveness and potency of yogurt.
What sets it apart? It boasts an astonishing concentration of 3 billion colony-forming units per milliliter (cfu/ml). To put it into perspective, a single cup of this yogurt, roughly 236ml, serves up a staggering 708 billion beneficial bacteria – that’s nearly 50 times more than the claim of your average 15 billion capsule! (the local yoghurt in stores produce 2 billion per 200 grams. Homemade is 708 billion per 236g. See the difference)
One of the key advantages of this extraordinary yogurt is how it tackles lactose. The bacterial culture within the yogurt works its magic by breaking down lactose into simpler, more digestible forms. Rather than fuelling bacterial overgrowth in your lower intestine, you’ll be absorbing these simpler carbohydrate molecules with ease.
But the benefits don’t stop there. 24-hour fermented yogurt is a nutritional treasure trove, loaded with proteins, vitamins, minerals, amino acids, healthy fats, and so much more.
I stumbled upon the world of homemade yoghurt when I embarked on a 3-month journey to heal my leaky gut through The Specific Carbohydrate Diet. My kids have always had the pouches and I’ve always skirmed at the idea of ‘natural flavours’ plus commercial dairy. I knew it was time to learn a new skill and make yogurt from scratch using raw milk when it became a vital part of my healing journey.
I turned to trusty old Google search, typing in “Yogurt Maker,” and delved into hours of research. That’s when I came across one that stood out from the rest.
It was like discovering the Kitchen Aid for kneading sourdough bread — a modern innovation that has certainly made my “make from scratch” journey a whole lot easier.
So, let me share with you how this yogurt-making adventure unfolded and how you can embrace it with the same ease and enthusiasm I found.
This aussie company has truly mastered the art and aesthetics of yogurt-making.
Before you get skeptical about the process, trust us when we say that it’s easier than you’d think. Once you’ve made your first batch, you’ll wonder why you didn’t start sooner.
There are many yoghurt makers out there, but all I can say is I have loved the one by Luvele. I bought the 4 x 400ml ceramic jar yoghurt maker, but do what works for you and your family. The yogurt will stay fresh in the refrigerator for about a week and you also make dairy-free yogurt.
Here’s what you’ll need.
– Yogurt starter culture
– Milk (up to 2 L)
– Thermometer (if using commercial milk)
You can grab the starter cultures on their website. I just used an organic greek yoghurt as per SDC recommendation.
Note: I use raw milk. The consumption of raw milk is illegal in Australia. So I can not recommend it. Luvele mention on their website according to Natasha Campbell McBride, founder of the GAPS diet, if you don’t heat the milk the innate bacteria of the raw milk are preserved.
“If you make yoghurt from raw milk, then do not heat it, just add the starter and ferment. Only pasteurised milk needs heating, as pasteurisation makes milk vulnerable to contamination by pathogenic microbes. Raw milk is usually well protected by its own probiotic bacteria and other factors.”
I’ll leave the choice up to you my loves.
Begin by sterilising the Luvele yogurt-making glass jar, lid, and any utensils in hot water. Pouring boiling water over them will do the trick.
Measure Quantity: Measure the right amount of milk to fill your Luvele yogurt maker and pour it into a large, clean saucepan.
Heat and Hold the Milk: Use a thermometer to heat the milk to 82°C (180°F). Keep the temperature steady for 2-10 minutes, as longer is better.
Cover and Cool: Let the milk cool to below 42°C (107°F), ensuring it doesn’t get too hot. Temperatures above 43°C can kill the starter culture. You can speed up the cooling process by placing the pot in a sink or bowl of cold water.
Add the Starter Culture: Follow your starter culture’s unique instructions, using the specified amount. Alternatively, stir in a quarter cup of homemade yogurt from a previous batch (per liter of milk).
Pour the Milk: Place the milk in the yogurt-making glass jar and secure the lid tightly.
Add Water Slowly: Fill the base with water but ensure it doesn’t exceed the ‘tall line’ indicated inside the maker.
Place the Cover Lid: Now, the milk is ready to ferment.
Set the Time & Temperature: Use the digital control panel to set the temperature to 38°C (100°F) and incubate for either the recommended time specified for your starter culture or 24 hours. Only choose to incubate longer if you have a unique probiotic blend or your method specifies 36 hours.
Fermentation Complete: When the timer rings, your yogurt is ready. The cover lid might have condensation—remove it carefully, allowing the water to drip into the water bath, not your countertop!
Cool in the Fridge: Your freshly made yogurt may be runny and warm. Place it in the fridge for at least 6 hours to chill and set. Enjoy!
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