Chapter 11

Yogurt

When probiotic bacteria, also known as yogurt cultures, are mixed with milk, yogurt is formed. The fermentation process acts directly on lactose, a milk sugar, and the bacteria help produce lactic acid. This acid is responsible for the tangy flavor of yogurt. Yogurt is made throughout the world using different types of milk, including that of goats, sheep, camels, yaks, water buffalo, and horses.

There are many benefits to making your own yogurt:

» When yogurt is made commercially, the fermentation process is shorter. This creates a sweet-tasting yogurt. Some of the lactose remains in the product since it’s not used up by the bacteria. When yogurt is fermented for a longer period of time, the yogurt produced is lactose-free.

» Making yogurt at home is relatively cheap to do. Commercially prepared yogurt costs more, so homemade yogurt saves money.

» You can control what goes into your yogurt, so you know it’s free of additives such as carrageenan, artificial sweeteners, dried milk, or guar gum.

» Because homemade yogurt ferments for longer periods of time, it supplies more probiotic bacteria than commercially prepared yogurt.

» Making yogurt at home is very easy to do. Simply mix the ingredients together, allow them to sit and ferment for 8 to 24 hours, and then enjoy.

» When you make yogurt at home, you can create your own original flavors. You can also control the sweetness or tartness by adjusting the fermentation time.

◁ Yogurt

YIELD: 4 CUPS (920 G)

There are some beneficial bacteria in store-bought yogurt, but I argue it’s not the best choice for your health or your budget! Instead, make your own—it’s easy and better for you.

EQUIPMENT YOU’LL NEED:

Large stainless-steel pot

Instant-read thermometer

Measuring cup

Mixing spoon

1 quart (950 ml) glass jar, 2 pint (475 ml) jars, 4 half-pint (235 ml) jars (canning jars work perfectly), or the jars that came with your yogurt maker with lids

Yogurt maker or other way to incubate the yogurt (See directions for other options.)

INGREDIENTS:

4 cups (946 ml) whole milk (not ultra-pasteurized)

1/4 cup (60 g) plain yogurt with live cultures and no other additives (store-bought or saved from a previous batch of homemade) or packaged yogurt starter

PREPARE THE MILK AND STARTER: In a large pot over medium heat, bring the milk to 185°F (85°C). Remove the pot from the stove.

Let the milk cool to 110°F (43°C), about 20 to 30 minutes. Alternatively, carefully place the pot in a sink full of ice water to speed the cooling process. Once it’s cooled, combine 1/4 cup (60 ml) of the milk with the plain yogurt starter. Adding the milk before it’s cooled may kill the yogurt cultures, so be sure it has cooled enough.

Pour the milk-starter mixture back into the pot and stir. Transfer the mixture to jars, as desired, and seal with the lids.

INCUBATE: Incubate the yogurt in a warm place for 8 to 24 hours until the desired tangy taste is achieved. Choose a place that’s out of the way so your yogurt won’t be disturbed. While there are many ways to incubate yogurt (see below), the common theme is maintaining a consistent temperature of 100° to 110°F (38° to 43°C) for the entire incubation period. Some methods work better than others, but all can be used. If there is not a thermostat-controlled heat source, check periodically that the temperature is still warm enough during incubation.

COOLER METHOD: Place lidded jars filled with the milk-starter mixture into a small hard-sided cooler. Fill the cooler with hot tap water, just to the bottoms of the lids. Lock the lid in place and, for good measure, wrap the cooler in a large bath towel.

YOGURT MAKER: Yogurt makers, such as the one opposite, are easy to use and are designed specifically for keeping your yogurt at the perfect temperature. Transfer the cooled milk-starter mixture into the jars that came with your maker and place them inside the yogurt maker (consult the instruction manual for details).

FOOD DEHYDRATOR: Yogurt can be incubated in food dehydrators that have adjustable thermostats and enough room to hold the jars. Place lidded jars of milk-starter mixture inside the dehydrator, close the door, and set the temperature at 100° to 110°F (38° to 43°C).

SLOW COOKER: Place lidded jars filled with the milk-starter mixture in a slow cooker and fill the cooker with hot tap water just to the bottoms of the lids. Cover and incubate the yogurt on the warm setting.

OVEN METHOD: Preheat the oven to 110°F (43°C). When it reaches that temperature, turn it off, place your lidded jars filled with milk-starter mixture inside, turn on the oven light, and close the door. (The light will help keep the oven warm.)

Chill the finished yogurt in the refrigerator for at least 2 to 3 hours prior to eating.

NOTE: If you like, you can add sweetener, such as honey; chopped fruit; or flavorings, such as vanilla, to your finished yogurt. If you’re using a yogurt starter, it will come with instructions that will tell you when and how to add it to the milk.

Mocha Banana Breakfast Smoothie

YIELD: 2 SERVINGS

Coffee and breakfast in one blended drink: What could be better on a hectic morning? With just a little prep work the night before and a quick blend in the morning, you’ll be off and running in no time!

1 cup (80 g) old-fashioned rolled oats

1 cup (235 ml) milk

1 banana

1 cup (230 g) plain (See Yogurt)

11/2 tablespoons (8 g) unsweetened cocoa powder

1 tablespoon (6 g) espresso powder

1 cup (118 g) ice cubes

In a small bowl or jar, stir together the oats and milk. Cover and refrigerate overnight.

The next morning, in a blender, combine the oat mixture, banana, Yogurt, cocoa powder, and espresso powder and blend until smooth.

Add the ice and blend until frothy. Serve immediately.

VARIATIONS:

Use your choice of nondairy milk in place of the cow’s milk.

Freeze brewed coffee in ice cube trays and use them in place of the espresso powder and ice cubes.

For a grain-free version, use 1 cup (225 g) cooked sweet potatoes in place of the oats (don’t soak the potatoes overnight).

◁ Strawberry Banana Yogurt To-Go Tubes

YIELD: 6 SERVINGS

Your kids can still have supercool, portable yogurts for their lunch, only healthier and more budget friendly by making them yourself. You have the choice of using disposable plastic zip-top bags or silicone molds made specifically for these sweet treats. (See the Resources section.)

1 tablespoon (7 g) powdered gelatin

2 tablespoons (28 ml) warm water

11/2 cups (345 g) plain (See Yogurt) or Greek Yogurt (See here

1 cup (145 g) chopped fresh strawberries

1 banana

6 yogurt tubes (See the Resources)

In a small bowl, dissolve the gelatin in the warm water.

In a blender, combine the Yogurt, strawberries, banana, and dissolved gelatin and blend until smooth.

Using a funnel, fill each yogurt tube and seal. Place in the freezer until ready to place in lunch boxes.

VARIATIONS:

Substitute 2 cups (approximately 300 g) of any desired fruit in place of the strawberries and banana.

For a sweeter treat, add honey, maple syrup, or stevia to taste.

◁ Pesto Buttermilk Ranch Dip and Dressing

YIELD: 1 CUP (235 ML)

The zesty combination of pesto and buttermilk ranch makes this probiotic-spiked dip and dressing not just sneakily healthy but also delicious. Freeze leftover pesto in ice cube trays to thaw and use later!

1/3 cup (75 g) (See Fermented Mayonnaise)

1/3 cup (77 g) Greek Yogurt (See here)

2 tablespoons (28 ml) cultured buttermilk or sour cream

2 tablespoons (30 g) prepared basil pesto

1 tablespoon (4 g) finely chopped fresh flat-leaf parsley or 1 teaspoon dried

1 tablespoon (3 g) finely chopped fresh chives or 1 teaspoon dried

1/2 teaspoon finely chopped fresh dill or 1/8 teaspoon dried

1/2 teaspoon raw apple cider vinegar

In a bowl, combine the Fermented Mayonnaise, Yogurt, buttermilk, pesto, parsley, chives, dill, and vinegar. Mix well. Refrigerate for at least 1 hour to allow the flavors to combine before serving.

Serve with vegetable crudités as a dip, over a salad as a dressing, or on a sandwich as a spread.

NOTE: If a thinner consistency is desired, add milk or water, 1 tablespoon (28 ml) at a time.

◁ Sweet and Sour Broccoli Slaw

YIELD: 4 SERVINGS

This crisp, cool salad is a mixture of sweet and sour tastes. It is a refreshing starter dish. If you don’t have any yogurt on hand, try it with Crème Fraîche instead.

FOR THE DRESSING:

1/4 cup (60 g) (See Fermented Mayonnaise)

1/4 cup (60 g) plain (See Yogurt)

3 tablespoons (60 g) raw honey

2 tablespoons (28 ml) raw apple cider vinegar

Sea salt and ground black pepper, to taste

FOR THE SLAW:

3 cups (210 g) shredded or coarsely chopped broccoli

3 cups (300 g) shredded or coarsely chopped cauliflower

1 carrot, peeled and shredded

1/4 cup (40 g) chopped red onion

1/4 cup (30 g) unsweetened dried cranberries

4 slices of bacon, cooked and crumbled

2 tablespoons (18 g) raw unsalted sunflower seeds

MAKE THE DRESSING: In a small bowl, combine the Fermented Mayonnaise, Yogurt, honey, and vinegar. Mix well and then season with sea salt and black pepper.

MAKE THE SLAW: In a large bowl, combine the broccoli, cauliflower, carrot, onion, cranberries, bacon, and sunflower seeds. Toss with the dressing.

Refrigerate the dressed slaw for at least 1 hour to allow the flavors to combine before serving.

◁ Smoked Salmon Spread

YIELD: 11/2 CUPS (340 G)

Smoked salmon mixed into a probiotic-rich blend of cream cheese, Crème Fraîche, and Greek yogurt, along with fresh herbs, makes a delicious spread you’ll be sure to enjoy.

4 ounces (115 g) cream cheese, softened

1/4 cup (60 g) (See Crème Fraîche)

1/2 cup (115 g) Greek Yogurt (See here)

Juice of 1/2 of a lemon

1 tablespoon (4 g) chopped fresh dill or 1 teaspoon dried

1 tablespoon (15 g) Dijon mustard

2 teaspoons Worcestershire sauce

2 scallions, thinly sliced

4 ounces (115 g) wild-caught smoked salmon, coarsely chopped

Using an electric mixer, beat the cream cheese until smooth. Add the Crème Fraîche, Greek Yogurt, lemon juice, dill, mustard, and Worcestershire sauce, continuing to beat until well incorporated.

Gently fold in the scallions and smoked salmon.

Refrigerate for 8 hours to allow the flavors to combine before serving.

Serve in hollowed-out cucumber spears as an appetizer, with crackers as a snack, or spread on a bagel for breakfast.

◁ Lamb Kofta with Herbed Tzatziki

YIELD: 4 SERVINGS

Kofta is an updated, spicy variation of meatloaf. Ground lamb, dill, and parsley are used as the flavorful base for this unique dish. Served with lots of tzatziki sauce, they’ll become a fast favorite of your whole family!

FOR THE HERBED TZATZIKI:

1 medium English cucumber

1 cup (230 g) Greek Yogurt (See here)

1 clove of garlic, minced or pressed

Juice of 1/2 of a lemon

1/2 teaspoon dried dill weed

Sea salt and ground black pepper, to taste

FOR THE KOFTA:

2 tablespoons (28 g) butter or ghee

1 medium onion, finely chopped

2 cloves of garlic, crushed

1 pound (455 g) ground lamb

2 tablespoons (8 g) chopped fresh flat-leaf parsley or 1 teaspoon dried

2 tablespoons (12 g) chopped fresh mint or 1 teaspoon dried

1 tablespoon (4 g) chopped fresh oregano or 1 teaspoon dried

2 teaspoons ground cumin

1/2 teaspoon sea salt

1/4 teaspoon ground black pepper

1/8 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

1/8 teaspoon ground cloves

1 large egg

2 tablespoons (28 g) coconut oil

MAKE THE HERBED TZATZIKI: Peel and seed the cucumber, and then grate it. Drain and squeeze, using your hands, to remove the excess water from the grated cucumber (you will have 1/2 to 1 cup [120 to 240 g] of drained grated cucumber). In a medium bowl, combine the cucumber, Yogurt, garlic, lemon juice, and dill. Season with salt and pepper. Chill in the refrigerator until ready to serve.

Preheat the oven to 350°F (180°C, or gas mark 4).

MAKE THE KOFTA: In a medium skillet, melt the butter over medium heat. Sauté the onion and garlic in the butter until soft and translucent, about 5 to 7 minutes.

In a large bowl, combine the lamb, parsley, mint, oregano, cumin, salt, pepper, cinnamon, nutmeg, and cloves. Add the cooked onion and garlic, then add the egg, and mix well.

Divide the lamb mixture into 8 equal portions, form into oval-shaped meatballs, and place on a sheet of waxed paper.

Heat the oil in a large skillet and brown the koftas for 2 minutes per side. (I like to serve my koftas on kebab sticks, so at this point I skewer them onto bamboo skewers.)

Place on a baking sheet and bake for 10 to 15 minutes until cooked through. (The internal temperature should be 160°F, or 71°C.) Serve the koftas with the Herbed Tzatziki.

VARIATION:

Use ground beef in place of the lamb.

Frozen Yogurt Bark

YIELD: 4 SERVINGS

This Frozen Yogurt Bark is made with probiotic-packed Greek Yogurt mixed with honey and covered with sweet strawberries, chewy coconut, and polyphenol-rich dark chocolate chips.

1 cup (230 g) Greek Yogurt (See here)

2 tablespoons (40 g) raw honey

2 tablespoons (15 g) unsweetened dried cranberries

2 tablespoons (18 g) raisins

5 fresh strawberries, chopped

2 tablespoons (22 g) dark chocolate chips

2 tablespoons (10 g) flaked dried unsweetened coconut

In a medium bowl, mix the yogurt and honey until well combined. Add the cranberries and raisins and stir again.

Line a baking sheet with aluminum foil and pour the yogurt mixture on top. Spread it about 1/2 inch (1.2 cm) thick.

Sprinkle the strawberries, chocolate chips, and flaked coconut on top and place the baking sheet in the freezer for 1 hour or until it is completely frozen.

Remove from the freezer and use a sharp knife to break the bark into pieces. Store the bark in an airtight container in the freezer for up to 1 month.

Flourless Brownie Bites with Peanut Butter Frosting

YIELD: 16 BROWNIE BITES

Just when you thought chocolate and peanut butter couldn’t get any better, I’ve turned them into a grain- and gluten-free probiotic treat! No one will guess that in addition to the fermented frosting, these are packed with healthy fats from the avocado.

FOR THE BROWNIES:

5 Medjool dates, pitted

1 ripe avocado, pitted and peeled

1/2 cup (130 g) natural peanut butter

1/2 cup (40 g) unsweetened cocoa powder

1/4 cup (60 ml) milk

FOR THE FROSTING:

1/2 cup (130 g) natural peanut butter

1/2 cup (115 g) Greek Yogurt (See here)

2 tablespoons (40 g) raw honey

Preheat the oven to 350°F (180°C, or gas mark 4). Grease a mini muffin pan.

MAKE THE BROWNIES: In a food processor, process the dates until well chopped. Add the avocado and process until combined. Add the peanut butter, cocoa powder, and milk and process to blend. Spoon the batter into the muffin cups.

Bake for 15 minutes or until a toothpick in the center comes out clean. Let the brownies cool before removing them from the muffin pan.

MAKE THE FROSTING: In a food processor, combine the peanut butter, Greek Yogurt, and honey and process until creamy.

Frost the cooled brownies. Store the brownie bites in an airtight container in the refrigerator for up to 1 week.

VARIATIONS

For a dairy-free version, substitute coconut or almond milk in place of the dairy milk. For a peanut-free version, substitute almond butter for the peanut butter.

◁ Mango Lassi Ice Pops

YIELD: 4 TO 6 POPS

Made with creamy yogurt, sweet mango with a pinch of spice, these Mango Lassi Ice Pops are a decadent dessert for any day of the year.

2 mangoes, peeled and chopped

1 cup (230 g) plain (See Yogurt), divided

1/4 cup (85 g) raw honey, divided

Pinch of ground cardamom

1/2 teaspoon vanilla extract

In a blender, blend the mangoes with 1/3 cup (77 g) of the Yogurt, 2 tablespoons (40 g) of the honey, and the cardamom until smooth.

In a separate bowl, combine the remaining 2/3 cup (153 g) yogurt, remaining 2 tablespoons (40 g) honey, and vanilla.

Alternate layering the mango puree and the yogurt mixture into ice pop molds. Freeze for 6 to 8 hours until completely frozen.