So, if you want to try it, just skip the ice cream section and go to the frozen fruit section.  Get some frozen blueberries, raspberries, cherries or whatever suits your fancy.

Ingredients:

:: Frozen fruit or berries (we used cherries)

:: Plain whole milk yogurt

:: Sugar (white sugar, stevia or other sugar substitute)

For supplies, you’ll need: a frozen yogurt maker, a food processor and a way to strain your yogurt.  You will need to strain the yogurt for about 2-4 hours.  We like to use coffee filters lining a mesh strainer.  We just grab a big bowl, set the mesh strainer on it and line it with coffee filters.  Then we pour the yogurt in and set it in the fridge.   It’s also fine on the counter top for a couple of hours.  The strained yogurt should be about the consistency of Greek yogurt.  The idea is just to remove some of the whey to make the yogurt creamier and less tart.

Next, process the frozen fruit with sugar in the food processor.  Once it’s all chopped up and blended put it in a bowl with the strained yogurt and mix it all together.  Freeze the mixture in the frozen yogurt machine for about 10 minutes.

The frozen yogurt will be about the consistency of soft serve.  If you want it harder like ice cream, place it in the freezer for a few hours.

Don’t you just love easy recipes? I’d love to hear of any similar recipes you’d like to share….just find me on facebook and drop me a line.

Enjoy!

After pureeing the ingredients, simply place them in a clean mason jar. I like to sterilize my jars by pouring boiling hot water in them and letting it sit for a few minutes. The mixture should fill the jar almost to the very top, just leaving about a one inch of space. Tightly close the lid on the jar and let it sit at room temperature for 3 days.
The finished applesauce should have a clean tangy smell and taste good.  You will know if lacto-fermented foods do not turn out right. You should always throw out jars of food that have mold.

This applesauce turned out to be the perfect consistency. It seems like the dates also helped to thicken it a bit. I did add just a little bit of water, just enough to be able to blend it. Here’s the recipe:

Have you ever tried lacto-fermentation before?  It’s perfect to use up all that left-over whey and can help you “put up” fresh in season produce before it spoils.  There are also many lacto-fermented recipes that only require sea salt (no whey).  In general, cultured veggies don’t need whey and fruits do.

Anyways, let me know if you have tried this recipe or have any questions.  Also, I love it when people post their awesome cultured foods on my Facebook page.  I love to see what people are up to in their kitchens, especially if you have things culturing on your counter tops.

Happy Yogurt Making!

     Terri

Caramel Yogurt is definitely one of those recipes you  want to try on your day off with your kids around to help take turns with all the stirring involved to get it just right. Today was one of those days for me. Kids and I are at home for the day, my oldest (who can reach the stove for stirring) helped give me a break when I needed it, and the recipe was so easy to prepare, and excruciatingly delicious we couldn’t wait the full hour for it to set before gobbling it down.

For this recipe, you’ll need either homemade yogurt or regular (not Greek) store bought yogurt that doesn’t have any fillers (only milk and cultures in the ingredients). The reason for this is that you’re going to be straining your yogurt in order to seperate out the whey you’ll use in place of water for making the caramel. If you’re new to straining yogurt, see here for a quick how-to on the subject.

Caramel Yogurt:

Ingredients:

• 1 quart plain whole-milk yogurt (I used homemade) placed in strainer for at least 3 hours to collect the whey.
• 1/2 cup of sugar (I used an all-natural raw-ish kind).
• pinch of salt (I used Redmond real salt).
• Cardamom for sprinkling on the finished product.

Directions:

1. Set aside the yogurt (You need 2 cups) that should be remaining from your quart of strained yogurt, and get the whey ready for use.
2. *Don’t worry if you don’t have enough yogurt to make 2 cups. Just add some of the whey back to your yogurt to make the right amount.
3. In a medium cast-iron saucepan, place your sugar, pinch of salt, and cup of whey, then bring to a boil. Watch closely!
4. Once boiling, reduce heat to medium, while at the same time making sure none of it boils over. 
5. Cook on medium for 30 minutes until the syrup is a nice medium brown, stirring frequently!
6. Remove from heat, and once cooled for about five minutes (and still stirring frequently) add a half cup of the strained yogurt, and mix.
7. Add your remaining yogurt, and blend with a hand-mixer until no lumps are visible.
8. Last, but not least, pour the caramel yogurt from your pan into a covered container, and refrigerate for one hour, until chilled.

…and then sprinkle with cardamom, and enjoy with the whole family!

There are lots of ways to strain yogurt. You can use paper towel, cheesecloth, fabric, yogurt cheese maker or a mesh strainer. However, I’ve found the best thing to use is a coffee filter laid inside of a mesh strainer.

I have a medium sized metal mesh strainer and I simply line it with coffee filters. If you can find the large basket coffee filters, these work the best and you only need to use one. If you are using the small ones, you’ll need to arrange them to cover the strainer.

When you use coffee filters, the strained yogurt pulls away making it really easy to move to your waiting container. There is very little mess, and the whey that is drained off is crystal clear. I feel better about using the whey for lacto-fermentation knowing that all of the yogurt is strained out (and there are a lot of uses for this whey!).  Once your all done straining, the whey can be stored in the fridge in a mason jar and will keep for 2-3 months.

Another good thing about using  a mesh strainer/coffee filter combination is that you’ll find that it will fit quite nicely on the bottom shelf of most refridgerators (straining your yogurt while it’s in the fridge will help it keep the tartness out longer)….now on to yogurt cheese.

Another name for yogurt cheese is Labneh, and all you need to make this can be found right here: http://www.culturesforhealth.com/how-to-make-labneh-yogurt-cheese/…Was this post helpful to you? Would you like to read more posts like this? Just leave your comments and questions below. I look forward to helping you!

So, just what  is the difference between store bought and homemade yogurt? Well, many commercially made yogurts contain cheap, and unhealthy starches and stabilizers to thicken them up. But, we don’t need to do that at home to get the same results. It’s possible to get a nice, thick, and creamy yogurt at home without using any fillers at all (Really!).

Here are the top three reasons why homemade yogurt does not turn out thick and creamy, and what you can do about it:

1. Use Whole Milk. (preferrably raw, or organic…or even whole milk coconut milk from the can would work nicely, as well).

It is tricky or next to impossible to get low-fat or non-fat milk yogurt to turn out thick without adding some kind of thickener like starch or gelatin.

Basically, the lower the fat content of the milk the higher the water content. It’s hard to ferment water since the bacteria that turn milk into yogurt eat lactose (milk sugar). If you must use a lower fat milk, add a thickener to it, such as arrowroot, or strain it with a coffee filter (directions below).

2. Use the right amount of starter. 

When I first started making yogurt at home, I worried about not using enough starter, but found out that too much starter causes a problem.
It’s a common misconception, but in all actuality, too much starter means that the little guys get too over-crowded and won’t get the job done. They need room. The following are some tried and true milk to starter ratios…

• 1/2 gallon of milk to a 1/2 cup left-over yogurt as starter.
• 1 gallon of milk to 1 cup left-over yogurt.
• 3 tablespoons left-over yogurt per quart of milk.

If you don’t have any yogurt around already to use as a starter, you can purchase one of several varieties of yogurt starters at Cultures for Health, and just follow the instructions on the package for how much milk is required for your perfect batch of yogurt.

3. Cool the milk enough.

You want to be sure to get your milk just up to 180F, heated gradually, to relax the proteins, otherwise you get weird textures.  Also, I always mix the yogurt in with some of the warm milk and whisk it smooth before adding it.

If you add your yogurt starter too soon, the live and active cultures will be damaged by the heat. Remember, yogurt bacteria can be frozen with little to no damage, but heat will kill them. So, make sure you have a thermometer handy to check and see if the milk has cooled down to the necessary 110 degree level before you add your starter, or the culture will be rendered useless.

You’ll know if you did things right if after 6-8 hours the milk looks congealed and pulsl away from edge as a clump when the jar is tipped.

Also, remember that the yogurt will thicken up a bit more in the fridge, and you can always strain your homemade yogurt to make it super thick, and Greek-style, by lining a strainer with a large coffee filter or single-ply cloth diaper (both available at Wal-Mart), pouring the yogurt in,  and letting the liquid whey drip out into a pan until it has reached the perfect thickness.

If you like crunchy, chewy, delicious, and healthy, then this recipe is for you! I made these using a recipe I adapted on Bob’s Red Mill package for Coconut Pancakes. They are gluten-free, and really easy to make, and my kids loved them too!…Have fun, and enjoy.

Coconut Yogurt Waffles

1 1/2 cups Gluten free flour (I used Pamela’s Amazing Gluten Free Bread Mix)

1/2 cup Coconut flour (I used Bob Red Mill’s brand)

1 Tablespoon baking powder

1 Tablespoon sugar (I used maple syrup)

2 Tablespoons oil (I used olive)

2 extra large eggs (from our chickens)

1 3/4ths cup plain yogurt

optional 1/4th cup water if batter comes out too thick (this varies depending on the type of gluten free flour used).

Tip: For easier digestion, and increased vitamin absorbtion, mix everything but the eggs together, and let sit covered on the counter overnight. In the morning add the eggs, and cook as directed.

Directions

Mix together dry ingredients in a medium bowl. Then add oil, eggs and yogurt, blending with a wooden spoon until just blended. Or if you have a Ninja or other similar electric blender, mix ingredients by filling container with wet ingredients at bottom, and dry ingredients at the top. Then blend until you can see all ingredients look mixed. The texture will be a little thicker than pancake batter, and will cook up fluffy and crunchy.

Make sure your waffle iron is plugged in and hot, then scoop a large dollop of prepared mix (about 1/2 cups worth) right in the center of your grill then close, cook, remove and repeat until all your wonderful, tasty batter is gone.

Serve with your favorite toppings…or have it the same way we did: sprinkled with unsweetened coconut shavings, and dribbled with Maple syrup.

Oh, and don’t do what I did, and get so distracted eating you let the last waffle burn! (Don’t worry, it wasn’t wasted…my son asked for it and enjoyed eating it to the very last crunch).

After searching, and surfing, far and wide, the following is what I have found out on the matter:

First, yogurt bacteria prefers to consume glucose most of all (see: http://forum.lowcarber.org/showthread.php?t=138905), and will only seek out other types of sugar to eat up as food after all sources of glucose have been diminished. And so, if using a milk that is high in milk sugar (a.k.a. glucose) you’re still going to have other sugars left over keeping carbs at higher levels than some would like (between 4 net carbs for soured home made style, and 9 net carbs for store bought).

Secondly, cancer also prefers to consume glucose, but also fructose (see: http://www.greenmedinfo.com/blog/cancer-sugar-strategy-selective-starvation-cancer). And so, as you may see for yourself in the article from Green-Med-Info, Yogurt makes a perfect snack or meal for anyone wishing to ward, or fight off cancer. Yogurt is high in protein, and low in sugar, and so perfectly acceptable as long as your not adding fruit.

This is where I come to my last finding. Fruit can be high in fructose (the other sugar cancer will eat, especially with pancreatic cancers), which some are sensitive to without having to factor in any diseases which are linked to it.

If this is the case for you, it may be best to try your hand at making yogurt at home with non-dairy sources of milk (make sure they are labeled “unsweetened“) such as almond, coconut, or non-gmo verified soy milk. These non-dairy sources are naturally low in glucose, and will force the yogurt bacteria in your culture to choose the other sugars present, such as fructose, to do it’s delicious, and healthful conversions with.

Hope you found this a helpful, and enjoyable read…feel free to leave me a comment or question below about this, or any other yogurt related topic, and I’ll make sure to read it! Looking forward to hearing from you. Sincerely, Terri from KefirMama

Did you know yogurt can be substituted for milk, buttermilk, oil and even butter in most baked goods? The results are increased nutritional value and a lighter loaf even when using whole grain flours.

You can use yogurt for gluten-free baking as well. You’ll want to use homemade yogurt or make sure you buy a good brand of yogurt that doesn’t add starches or fillers. Just double check the ingredients list if you’re new to a brand,  buy it, come home, and make the recipe that follows…mmm I can just taste it now. It’s gonna be good!

Yogurt Banana Bread

For the wet ingredients:

1 cup plain yogurt

1/2 stick of butter

2 eggs

2/3 cup sugar (or sucanat)

2 or 3 ripe bananas

For the dry ingredients:

3 cups flour of your choice (we used 1/2 white, 1/2 whole wheat)

3/4 tsp. salt

1/2 tsp. baking soda

1/4 tsp. baking powder

1/4 tsp. cinnamon

Directions: mix up the wet ingredients, mix up the dry ingredients and then mix it all together and bake at 350 degrees for about 40 minutes until the house smells really good. Take out of oven and enjoy!

(A proper recipe would probably tell you to let the bread cool off, but we say slice up the steaming hot bread, put butter on it and enjoy!)

So, I’m not completely sure why I made this list…

Oh, yeah…I remember now.  I made it for your next batch of homemade Greek yogurt : )  Did you know that you can make your own Greek style yogurt from plain yogurt or homemade yogurt just by straining it.  Check out the tutorial!

Okay, so here’s the list…

15 Ways to Enjoy Greek Yogurt

1. Make some Tzatziki {aka Yogurt Cucumber Sauce}
Drain some salted cucumbers. Add some minced garlic and some herbs (either dill, basil or mint) and mix together with the yogurt.  Tzatziki is wonderful with curry or used as a dip for pita bread.

2. Yogurt fruit dip.
Simply mix with whipped cream, peanut butter, or honey to make a rich and creamy dip. Serve with apples, strawberries and bananas.  You can easily invent your own dips or use one of my recipes.  This is a great summertime snack that kids love.

3. As a sour cream substitute.
Add a bit of sea salt and finely minced green onion. Mix it up and let it chill in the fridge for several hours before serving.

4. To top up a baked potato.
Add fresh chives and some cumin seed.  Put it on a baked potato and enjoy!

5. For yogurt avocado dip {similar to guacamole}.
Blend 2 avocados, 2 mint sprigs, some cilantro sprigs, and some lime juice in the blender. Then stir the mix in with 2 cups of Greek yogurt.

6. To make a yogurt cheesecake.
Substitute Greek yogurt straight across for cream cheese in your favorite cheesecake recipe or use this yogurt cheesecake recipe.

7. As a mayo substitute.
Add a splash of olive oil and apple cider vinegar to Greek yogurt to make a creamy mayonnaise like spread. This is so good on chicken salad sandwiches.

8. To marinate chicken.
Make a marinade with one cup Greek yogurt and fresh herbs. You may also want to try one of these yogurt marinade recipes.

9. As a substitute for buttermilk in baking.
The lactic acid in yogurt has a leavening effect and makes moist and fluffy muffins or other baked goods.  We also love using it to make banana bread.

10. To make amazing homemade blue cheese dip.
Add some blue cheese crumbles, finely chopped cilantro and red onion for the best blue cheese dip.

11. To dress up a baked sweet potato.
You can add some maple syrup and butter or enjoy the potato and yogurt just as it is.

12. To make a quiche.
Replace the milk or heavy whipping cream in a quiche recipe with Greek yogurt.  It turns out so good and adds extra protein.

13. As an ingredient in breakfast smoothies
1/2 cup of Greek yogurt adds protein and calcium to your smoothie, making it a great way to start your day. You can also use your leftover smoothie to make yogurt pops {see next idea}.

14. To make Popsicles.
Blend up Greek yogurt, fruit and your favorite sweetener. Pour the mixture into a Popsicle tray and freeze. Kids can help with this one.

15. To make lemon frozen yogurt!
Use about a 1/2 Tablespoon of lemon zest and some sweetener to flavor 2 cups of Greek yogurt. Pour it into an electric ice cream maker and freeze.  I am in love with lemon frozen yogurt, but you can also use Greek yogurt to make any of these other frozen yogurt recipes.

Am I missing any thing else? What’s your favorite way to eat Greek yogurt?

Why You Crave Sugar

After the birth of my fourth child, I developed the habit of visiting my baking cupboard…a lot. Whenever I felt overwhelmed I’d walk by and grab a handful of chocolate chips. It became a coping mechanism for me. The chocolate chips made me feel good for a moment, but ultimately it led to craving more sugar and feeling exhausted.

The reasons why we crave sugar are complex, but ultimately sugar cravings are a signal. Signals are good. I think we need to listen to our bodies more and respect our bodies for being absolutely amazing.

But, in this case our body gives us a signal that something is lacking and we interpret it as, “I need something sweet!” Craving sugar is usually the result of poor gut health and nutritional or mineral deficiencies. We crave sugar because we eat too much sugar. And around and around it goes.

The cycle CAN be broken. You can be well nourished, full of energy and begin craving healthy foods.

The solution does not involve having more will-power or extreme dieting. In fact, the solution is rather enjoyable…I think. The solution is to eat more cultured foods. Cultured foods provide an immediate fix for your sweet tooth and the long-term effect of reducing sugar cravings and repairing gut health.

How Fermented Foods Can Help

Good Stuff
Fermented foods provide good bacteria and lactic acid. Lactic acid is great. It helps to create an environment in your gut that is more resistant to harmful bacteria. Lactic acid is also food for the beneficial bacteria.

More Good Stuff
Fermentation is the only food preservation method that makes your food healthier. Fermenting foods actually increases their nutritional value. This can help you in the long run because being well nourished results in less sugar cravings.

Satisfy Sweet with Sour
Cultured foods may even be able to satisfy a sweet tooth on the spot. Some people think that the sour flavor of fermented foods helps to counteract the craving for sweet. So, there you go! Eating something fermented is going to help you now and later.

What You Can Do

Forgive yourself & be good to yourself.
It’s completely understandable and expected that you crave sugar. Nearly every supermarket food contains sugar or high fructose corn syrup.  We’re addicted. I use to tell myself that I’d always have a weakness for sweets. I’d think, “we all have our things, mine is sugar.” But that’s not true, cravings DO decrease with improved nutrition. And cravings are dramatically diminished with the addition of cultured foods into the diet.

Replace instead of restrict.
Slowly begin finding alternatives. Kefir soda is a great substitute for your favorite soft drink. Frozen yogurt can satisfy ice cream cravings. You’ll find your own favorite substitutes just by playing around. I make a peanut butter, banana & yogurt smoothie when I want a chocolate milkshake. I’m not entirely sure why but, it works like a charm.

Have a sweet, but eat something fermented with it.
That’s right. If you really want that chocolate truffle, do it. Then have some Kefir or yogurt too. The author of The Body Ecology Diet, Donna Gates says “If you do give in to the temptation of sugar, consider having fermented foods and drinks along with them. The healthy micro-flora in fermented foods and beverages will use the sugar as its food, reducing the negative effects on your body.”

Eat something on this chart.
Most fermented foods are pretty simple to make yourself. You can also just go down to your local health food store and buy something you’ve really wanted to try.  Print out the chart below for a great reminder to eat cultured!