- by Christiane Matey
- all recipes, easy recipes, healthy recipes
Making homemade yogurt is easy!
If making your own yogurt sounds intimidating, let me assure you it’s very simple! Once you master the recipe, you’ll wonder why it took you so long.
The key to great homemade yogurt is L. reuteri, the starter culture that creates gut-friendly bacteria. Mighty L. reuteri is responsible for protecting the gut barrier, suppressing inflammation and immune response, inhibiting oxidative stress, and generally keeping the gut environment humming. According to the World Health Organization, probiotics like L. reuteri are defined as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host.” Heaps of research have proven that probiotics prevent intestinal disorders, respiratory tract infections, and vaginal diseases.
Along with L. reuteri, you’ll need inulin or potato starch to make yogurt at home. Inulin is a soluble plant-based fiber that acts as a prebiotic, meaning it feeds the good bacteria in the gut. Look for L. reuteri, inulin, and potato starch in the natural food section of grocery stores, at health food stores, or on Amazon.
Yogurt makes a quick and easy breakfast with granola and fresh fruit. Use it in place of sour cream. Add it to baked goods to boost protein and healthy gut microbes. You’ll be amazed at how incredibly moist it makes muffins and quick breads!
Here’s a hot tip: Yogurt from a previous batch can be used as a starter for subsequent batches; simply whisk a couple of tablespoons of the existing batch into a new batch prior to fermentation.
Ingredients:
- 1 quart organic 2% or whole milk (a2 Milk preferred)
- 1 packet L. reuteri
- 2 tablespoons prebiotic fiber (inulin or potato starch)
Necessary Equipment:
- kitchen thermometer
- sous vide or yogurt maker
Method:
- Bring milk to 180 degrees in a double boiler or a medium saucepan with a heavy bottom. Cook, stirring often, for 20 minutes. Remove from heat and cool to 107 degrees.
- In a glass bowl, whisk L. reuteri probiotics and prebiotic fiber mix thoroughly with the warm milk.
- Using a sous vide or yogurt maker, portion milk into small glass jars. Cover and allow to ferment for 36 hours at 106 degrees. The yogurt will keep in the refrigerator for 10 days.
Looking for other easy, healthy recipes from MINT Nutrition? Start here and follow MINT Nutrition on Instagram for more recipes, tips, and insights.
As a certified integrative and functional dietitian, it’s my job to come up with tasty, healthy recipes and meal plans for individuals (neat, I know). To learn more about how my recipes and meals can best serve you and your specific needs, schedule a 15-minute consultation with MINT Nutrition today.
