Cooking With Coach Roxana
Blog image created with Canva
Making Homemade Yogurt
Keto/ketovore/carnivore/lion diet - these had remarkable effects on my health. For those who don't know me, I shed 120 pounds, reversed Type 2 diabetes (no longer on insulin and Metformin, and no need for any other diabetes medications), and reversed NASH and GERD. I transformed from being obese and unhappy to a life brimming with energy and newfound purpose. Read more about my health journey here (link blog).
Yet, I continue to struggle with Hashimoto's and inflammatory arthritis. Upon realizing that even stringent elimination diets couldn't halt my inflammatory arthritis flares, I shifted my focus to gut health. This move was not just based on a hunch. A healthy gut microbiome and intact gut lining are essential for optimal immune function. Leaky gut is tightly associated with autoimmune issues.
What if it wasn't the foods I was eliminating, but something missing in my gut microbiome?
I consulted one of my fellow coaches in the Dr. Berry PHD community, Coach Paulette, known as the 'yogurt whisperer'.
Though I thought I was knowledgeable about the benefits of homemade yogurt, I was astonished to learn that certain strains, when prepared correctly, can have almost prescription-strength benefits.
L. reuteri yogurt, the strain I chose to try first, boasts impressive anecdotal benefits. These include smoother skin, accelerated healing, deeper sleep, improved mood, reduced appetite, and, of course, better bowel health.
My first batch of yogurt turned out perfectly, and many asked me to share the recipe. So, here it is.
- Yogurt maker: A suitable yogurt maker should run continuously for at least 36 hours at a stable temperature. I opted for the Ultimate Yogurt Maker.
Others have success with Instant Pot, Sous Vide, or a crock pot. - Saucepan: For heating milk. I don't have a ceramic-coated one, which is ideal since milk can easily stick to the bottom.
- The Food thermometer mention here is similar to the one I use in features and is currently on sale.
- 44 to 46 oz (1.3 to 1.4 L) of whole milk - I chose organic A2 milk
- L. reuteri strain
- Inulin
- Gently warm the milk in a ceramic-coated saucepan to 180-190°F (82-87°C).
- Maintain this temperature for roughly 20 minutes.
- Remove from heat and let it cool to within 2-3° of your yogurt maker's set temperature. For L. reuteri, I cooled it to 98°F (36°C).
- Mix a portion of the milk with 2.5 tbsp inulin and one packet of L. reuteri.
- Add 16-18 oz. (500 ml) of lukewarm water to your yogurt maker's base.
- Fill the containers, seal them, and replace the yogurt maker's cover. I bought extra containers to keep up with yogurt supply when the machine is busy. The machine fits 2 x 1 quart containers or 8 x 6 oz glass jars.
- Replace the cover of the yogurt maker.
- Set the machine for 36 hours at 100°F (37.7°C).
- Post-incubation, refrigerate for 6 hours.
- Enjoy the fruits of your labor! Start with a small amount to see how your gut reacts.
- For subsequent batches, use two tablespoons of your current batch as a starter, ideally within seven days.
- L. gasseri strain: 109°F (43°C)
- Bacillus coagulans: 116-122°F (47-50°C)
- True Lemon. This is crystallized lemon, free of additives.
- Organic fresh, frozen, or freeze dried raspberries.
- Organic fresh, frozen, or freeze dried blueberries.
Homemade yogurt, I discovered, can contain cultures a thousandfold more potent than commercial varieties. Talk about 'prescription strength'. It's advisable to begin with a modest two tablespoons to gauge your gut's reaction.
Different strains can have impact on mood, libido, glucose levels, less arthritis pain. I believe that fixing the gut yields all sorts of benefits. A good resource is Super Gut by Dr. William Davis, MD
Was it beginner's luck that my first batch turned out so creamy and tasty? I'm not sure, but I'd love to hear about your yogurt-making adventures!
Enjoy every spoonful!
Bon Appétit,
Coach Roxana
PS: I am working on the second batch using half milk, half cream.
PPS: I have purchased 2 more yogurt makers and 2 more sets of large containers to keep up with demand.
Written by Roxana Soetebeer, MHP, PHC
Published December 23rd, 2023
Social Media:
Facebook
Twitter Roxana
Twitter Joy
Coaching: One-on-one daily or weekly coaching now offered worldwide. Or choose the 21-day healthy habits challenge for $21 of the comprehensive 12-week program to put you on the road to success.
