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!