Hello all!

This week's topic in Whole Foods & Nutrition was cultured/fermented dairy products. Sounds appetizing :) Actually - it is! Yogurt is one of the most popular cultured/fermented dairy products. Yogurt is FULL of beneficial bacteria. The fantastic book, Nourishing Traditions by Sally Fallon states "The by-products of these friendly creatures and their by-products keep pathogens at bay, guard against infectious illness and aid in the fullest possible digestion of all food we consume." In fact many cultures around the world rely on lacto-fermented dairy foods as well as other fermented foods to provide essential protection against infections disease. Just watch a World Trekker on PBS!!! Seems every culture has a lacto-fermented drink that is highly prized and often served to guests!

Kefir, whey, yogurt, creme fraiche, and buttermilk are all cultured or fermented dairy products that are easy to make at home and amazingly beneficial to the body.

Now - for a starter recipe. Yogurt! Its easy, and takes a leap of faith that you won't die from milk that sits out for 8 hours. LOL!!! I say that because that's what went through my mind the first time I tried it. And I loved it. And continue to make it. I am still kicking - and healthier to boot.

The Recipe:

8 Cups Milk (raw milk is preferred, though not necessary)

1/2 Cup starter yogurt (simply plain, store bought yogurt - without thickening agents)

Optional ingredients:

1/4 Cup Maple Syrup or Honey

Fruit - whole or pureed

Granola

Blend into finished yogurt to taste!

Directions:

Heat Milk on the stove to 180 degrees to kill all unwanted bacteria that may compete with the yogurt culture.

Do NOT allow the milk to go over 180 degrees.

Cool the milk to 115 degrees. You can do this in an ice water bath - just watch the temp closely as you don't want it to get too cool.

Add yogurt starter. Just plain yogurt (without thickeners) from the store.

Pour into clean glass jars. Quart jars work well, but any size will do!!!

Cover jars with lids.

Put into a cooler. Yep, the kind of cooler you use to keep drinks cool when its 115 degrees outside - LOL! We are going to use it to keep your yogurt warm and toasty while the yogurt culture grows some wonderful, healthy goodness.

Pour hot tap water into the cooler, up to the level of the yogurt in the jars, but not over the lids.

Close the lid on the cooler and let sit undisturbed for 8 hours.

After 8 hours, remove from the cooler and place into the refrigerator. Now, homemade yogurt will be thinner than the grocery store yogurt you are used to buying. But - there is a FANTASTIC way to thicken the yogurt naturally to ANY desired thickness. And bonus - you will get lots of WHEY which can be used in next week's recipes!!!

Here is a link that will show you how to strain yogurt and make whey.

http://www.livingthenourishedlife.com/2011/09/video-how-to-make-yogurt-cheese-and.html

IMPORTANT :)

If you strain the yogurt a little = you will slightly thicken the yogurt.

Strain the yogurt a bit longer = greek style yogurt

strain the yogurt a LOT (nearly all liquid whey strained out) = yogurt cheese

And save that whey for next week. Or 6 months. It'll last quite a while in the fridge.

NOW - blend in those optional ingredients into your finished yogurt.

Maple syrup and honey to sweeten your yogurt.

Fruit - whole or pureed

Granola

ENJOY!!!!

- Heather & Jennifer