How to make Yogurt
Yogurt and Kefir and very important to the success of your anti Candida diet plan both in the short term and for keeping your gut health at its best in the long term. Both of the these probiotics work in three ways to restore and support your digestive system; by building up your immune system, correcting the acidity of your gut and by competing for the nutrients you eat, crowding out the harmful bacteria in your digestive system. Adding yogurt to your regular diet while taking a good quality probiotic supplement will give you the start you need to cure a Candida overgrowth for good.
You can begin to add yogurt and Kefir to you diet plan after to have completed the detox or cleanse stage. Of course not all yogurts are created equal and you need to avoid any manufactured products that contain additives or added sugar as these will feed your Candida overgrowth. Make sure that you eat organic, unsweetened, plain, natural yogurt. If you are used to sweet flavoured yogurt you will find the taste very plain to begin with but you will soon adapt and find that you like the taste as your sugar intake decreases. An even better option to buying plain probiotic yogurt or Kefir is to make your own at home.
How to make Probiotic Yogurt
The process for making your own yogurt is so simple, once you have made your first batch you’ll wonder why you ever spent money on buying it from the supermarket! It takes several hours the first time but once you have your first batch you can use the remaining culture to make yogurt indefinitely, only needing to buy more milk.
What you will need:
- Sterilized glass jars with lids
- Large saucepan
- Organic full fat milk
- Live yogurt or yogurt start kit
HEAT THE MILK TO 185 DEGREES
In the large saucepan gently heat the milk to 185 degrees Fahrenheit (85 degrees Celsius). Stir the milk constantly up to this temperature to avoid burning. Once the milk reaches this temperature it will begin to froth (you can use this as a indicator if you don’t have a thermometer).
LET THE MILK COOL TO 110 DEGREES
Leave the milk to cool to 110 degrees (43 degrees Celsius). If you are using live yogurt as your culture, at this point it is a good idea to take it out of the fridge and allow it’s temperature to come up. You can cool the milk by standing the saucepan in a bowlful of cold water.
STEP THREE – ADD THE YOGURT CULTURE
Next we add the live yogurt or the starter kit ingredients. If you are using your own previously made yogurt culture or that from a commercial brand that contains live cultures, you need to add approximatly 1 tablespoon to every pint of milk. Follow the instructions in you starter kit if you are using one. Ensure that the cultures are evenly distributed throughout the milk by gently whisking the mixture.
TRANSFER THE MILK TO THE JARS AND KEEP THEM WARM
The next step is to pour the milk into your sterilized glass jars, seal the lids and place them somewhere warm. The ideal temperature is 100 degrees. You can do this by keeping them on a radiator, in a insulated ‘cooler’ with warm water or in a low temperater oven. This helps the bacteria to grow and for the yogurt to develop.
STEP FIVE – LEAVE THE CULTURE TO GROW
You now need to leave the culture for between 3 and 7 hours depending upon how you like your yogurt. A short period will yield a thinner yogurt while a longer fermentation time will give a thicker, tangy end result. Whatever type you choose, remember that it will continue to thicken as it cools. Keep the yogurt refridgerated. It will remain good for 2-3 weeks providing you keep it covered. Remeber to reserve some so that you have enough to start a new batch!
Adding flavours to your yogurt.
You won’t believe it when you first make the change but many people prefer the taste of live, unsweetened yogurt to the sweet supermarket varieties. However, we recognise its not for everyone so you may want to sweeten your home made yogurt with natural sweeteners like Xylitol or Stevia. Once you reach the maintenance stage of the diet plan you can add low sugar fruit to your yogurt as well. Try blueberries, green apples, coconut or toasted almonds for flavour.