Focusing on Weight Loss, Health and Nutrition from the Wasteland of Post-Katrina New Orleans, home of some of the best, unhealthiest food on the planet.
Thursday, May 3, 2007
So, after our discussions yesterday--and thanks, Tess, for the yogurt tips!--here is the Four Corners Diet recipe for making your own yogurt or kefir with nothing more complicated than a glass jar. The yield is 4 servings; serving size is 1 cup.
1. Purchase your first live-culture kefir or yogurt from the grocery store. Make sure it is plain, with no fruit or sugar added, and make sure it says "contains live cultures" (not "made with live cultures"). Take out about 2 tablespoons to use as your starter.
2. Place a bottle of milk in a large pot containing enough water to cover half the bottle. If you buy your milk in a carton or plastic jug, transfer it to a clean glass bottle.
3. Open the lid a little to allow for expansion of the liquid. Bring water to a boil and simmer for five minutes. You have now pasteurized your milk. Allow milk to cool to room temperature.
4. Add 2 Tbsp of kefir or yogurt to each quart of cooled milk and put the bottle top on. Mix the starter with the milk. Place bottle on top of fridge and leave for at least 24 hours. In cool climates you may need 36-48 hours.
5. You have yogurt or kefir! Save out 2 Tbsp for your next batch.
Just FYI--you can also make it with skim milk or 2% but it will be thinner. Two-thirds of the milk sugars/lactose will be removed by the culturing process. Homemade yogurt will keep up to two weeks in the refrigerator.
Nutritional info per 8 ounce serving, made w/ whole milk:
4 grams effective carbs (11 g total)
8.1 grams fat
5 g saturated fat
2.3 g monounsaturated fat
.3 g polyunsaturated fat
33 mg cholesterol
291 mg calcium
33 mg magnesium
120 mg sodium
370 mg potassium
.1 mg iron
228 mg phosphorus
2.3 mg vitamin c