Fermented dairy is a big part of the GAPS Diet and quite often even those who have had difficulty digesting dairy in the past will find they can tolerate the yogurt and whey made for the GAPS Diet. The main difference between the GAPS yogurt and commercial yogurt is that it’s fermented for a minimum of 24 hours to breakdown the lactose in the milk making it easier to digest.
Below you’ll see I’ve used BD Farmers Biodynamic Organic Milk which is pasturised (in Australia Raw Cow’s Milk can be hard to come by for human consumption so for the purpose of this blog I’ve used what is going to be easier for the majority to access – there are instructions for making the yogurt with Raw Milk in my recipe).
I also used their yogurt as my initial starter culture.
You’ll need to sterilise the glass bowl using some boiled water, to do this boil the kettle and let it cool slightly, then place a metal spoon and metal strainer into the bowl and pour the hot water onto the metal not directly onto the glass.. the metal absorbs some of the heat and the bowl shouldn’t crack.
Leave it in for a few minutes then tip out the hot water and leave the bowl to cool before you add in the culture, anything hotter than blood temperature will kill the bacteria and ultimately ruin your batch of yogurt.
I use a Luvele yogurt make which is SCD / GAPS friendly and I’ve found it to produce perfect yogurt every time so this recipe and the quantities I give you are relative to this particular maker.
Place 5 1/2 cups of milk into a saucepan and bring it to the boil. You can use a thermometer and measure the heat of the milk, when it reaches about 80 degrees celcius you turn it off.. some say don’t boil it because it changes the taste, personally I have accidentally boiled the milk (on more than one occasion thanks to other distractions in the house) and it hasn’t changed the yogurt one bit but you can make up your own mind.
I heat the milk until bubbles form around the edge of the pan and it starts to look slightly foamy, then I turn it off and place it in a sink of cold water to cool down with the lid on.
Once it’s cooled, test the milk on your wrist with the sterilised spoon before you add the milk to the culture and ensure it’s no hotter than blood temperature. Strain the milk to remove any skin (I do this a couple of times, it makes the end product more creamy), then place the bowl with lid on into the yogurt maker for 24 hours at 36-38 degrees celcius (depends on what your maker will do) and leave it to do it’s thing.
Once it’s done, place it into the fridge for 8 hours and there you have it, delicious, creamy, GAPS yogurt.
I’ve given you instructions in my recipe for making yogurt using Raw Cow’s Milk if you have access to it. This yogurt will come out much thinner and with a more sour taste so that is completely up to you.
So, no excuses, it’s one of the easiest things to do.. good luck!!!
Until next time,stay calm and stay healthy.