Keto Yogurt

Draining off the whey
Draining off the whey

Yogurt – or is it Yoghurt, or Joghurt? Never mind – we will call it yogurt.

Defined as a milk product that has been fermented by  lactobacilli and bifidobacteria to produce a sharp-tasting food that in its un-adulterated (i.e. without fructose added) form, has some amazing properties for the health of the gut, therefore the health of the brain and therefore for your health.

I prefer the high-fat organic Turkish yoghurt, with 10% fat, only it costs 35 DKK per litre – about £3.50 or $5. Now, I think that is fairly expensive, so I investigated how to make it myself. I found out that it is surprisingly easy – and cheap!

At our local supermarket, you can buy non-homogenised full-fat milk (required for yogurt making) and double (48% fat) cream. They are specially produced at a certain farm and are therefore more expensive than the run-of-the-mill A**a crap. Hence, they cannot always sell it BUT if you buy it on the last sales day, it is CHEAP, so I can make my own yogurt for around 7 DKK per litre – 20% of the price of the commercial product. I buy the “gaardmælk” (farm milk) which has a fat content that varies between 3.5% and 4.5%, and the double cream, as components for the “brew”.

The process is quite easy: Heat the milk and cream (140 ml for 10% fat yogurt) to 85 degrees C. This stops the milk curdling when the bacteria does its work. Let it cool down to 45 degrees C and add 100 ml of the organic yogurt, or, even better,  from some you made previously. Place in a bowl and cover in a tea cosy and let it stand somewhere where it will maintain warmth. I put mine on the bathroom floor, where the underfloor heating keeps things nice and warm.

Leave for 5-12 hours – more and the yogurt will taste more acidic. When it has fermented, it has a thicker-than-milk consistency. I like it really thick, so I strain it in a cool place through a tea cloth, to remove the “whey”, a kind of watery protein. When it is nice and thick, I put it in a kilner jar (the ones with a rubber seal) and in the fridge. Luvly Jubbly!

But, hey, why stop at 10% when we are going for the ketone bodies? I have successfully made 20% yogurt. Strange that there are no references to yogurt over 10% on the Internet. It tastes BRILLIANT! It seems everyone is still in the eat-low-fat-and-get-obese- era when it comes to yogurt.

Additionally, I have added the contents of a probiotic supplement capsule to my yogurt. I had these from when I had an infection in a finger due to a cut getting infected with bird poo, which caused it to go septic. Therefore I was on antibiotics, which positively wreck gut flora. I think it works – doesn’t seem to affect the taste or consistency adversly.

I am very pleased with this yogurt and the double-whammy of being an ideal way of complementing nuts and seeds at breakfast and being good for my gut flora. I have discovered lots of things you can make with yogurt – especially, from a keto standpoint, of adding olive oil, for example. keto+fermented foods – yey! Another enhancer is to add a few drops of organic vanilla essence to make a super dessert.

But why the silence on supercharged fat yogurt? IMHO, it tastes absolutely great. And now it is cheap. So I am eating lots of it.

Try it!

 

 

 

 

 

 

 

 

Author: Steve0412

Steve Pickering lives in Denmark, is English and born in 1953. Health and fitness has always been an interest. He was startled by the positive results of adopting the Sakharoff Protocol. So he decided to help Misha Sakharoff produce and promote a video course to help people improve their health. Along with his work with Misha, he teaches English privately.

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