Easy-to-Make Natural Homemade Yogurt
If there’s one thing that your intestinal flora loves, it’s yogurt, even though some studies, such as this one conducted by the VU University Medical Center in the Netherlands, state that it’s important to improve them.
Why should you settle for buying it at the store when you can make your own natural homemade yogurt?
They say if you want things done right, do them yourself. Do you want your own inexpensive, easy-to-make, homemade yogurt? If so, then make it yourself!
Natural yogurt is nothing more than fermented milk. In other words, it’s made up of millions of bacteria that get turned into lactic acid.
If you prepare it at home, you get to control what goes into it, especially regarding sugar and preservatives.
The idea is for it to be healthy and give you peace of mind that you’re not consuming industrial ingredients.
Commercial yogurts are filled with artificial colors and flavors to make them appealing. But how real are they?
There’s nothing like mixing that creaminess with fruit and watching the colors mix.
But don’t worry! If you’re not exactly a chef, it’s OK. We have a super simple recipe that you can follow.
It can be made in three easy steps: pour the ingredients in a container, mix them, and wait. It practically makes itself!
How to make natural homemade yogurt
The ingredients that you need are:
- 2 liters of whole milk
- 1/2 cup of natural sugar-free yogurt (100 g)
- 1 tablespoon of sugar (10 g)
- Pour the milk into a pot and heat. Don’t let it boil, because that will change the flavor of the yogurt. Keep it at 200 degrees for 10 minutes to pasteurize it.
- Just before it boils, remove it from heat and let it cool down. Use a thermometer to check if it’s about 100 degrees. If you don’t have a thermometer, stick your pinky finger into the milk. If you can count to 20 seconds without burning yourself, it’s there!
- Add the sugar and stir.
- Add the yogurt and mix well until everything is completely smooth.
- Pour into a mold and cover with aluminum foil, then wrap it all up in a kitchen towel.
- Let the mold sit, covered, for four hours for it to ferment.
- Uncover and drain the liquid, and then mix the mixture with a spoon.
- Finally, transfer it to a container with a lid and let it sit in the refrigerator overnight.
- When you wake up, your yogurt will be ready!
Read this article too: How to Make a Yogurt Sponge Cake
- The yogurt and milk should be fresh.
- When you add the yogurt, the milk shouldn’t be cold because the bacteria need to heat up, but neither should it be too hot because that would kill the bacteria. However, there are heat-resistant milk bacteria that, according to this study conducted by the Technological University of México, Ecatepec, could be used for the development of cultures that inhibit pathogenic microorganisms.
- Don’t interrupt the process for any reason once it’s covered.
The benefits of natural homemade yogurt
- Natural homemade yogurt contains nutrients such as potassium, vitamin A, phosphorus, and calcium. It’s also rich in protein.
- Since it’s a great source of calcium, it can help to prevent osteoporosis, such as this study from the Michigan State University states.
- It’s believed that it can boost the immune system, according to this study by the Vanderbilt School of Medicine (United States). However, caution is recommended, due to the lack of enough studies.
- Natural yogurt cleans the intestinal flora and allows the body to absorb nutrients better.
- It reduces blood cholesterol, which is why it also reduces cardiovascular risk. A study by the Tianjin University of Traditional Chinese Medicine from China states this.
- It treats gastroenteritis and diarrhea, according to this study by the Carlos Haya Regional University Hospital in Spain.
- Natural yogurt has properties that benefit the skin thanks to the lactic acid it contains. This study published by the National Library of Medicine – National Institutes of Health confirms this.
Read more: Probiotic Foods for a Healthier Gut Flora
- The probiotics balance your lymphocytes and keep your intestines balanced, in addition to regulating your production of cytokines (according to this study from the University of Granada) which are in charge of controlling the functioning of your cells. This helps control lactose intolerance, according to this study from the Open University of Catalonia.
- It fights excess weight and obesity.
- Vaginal infections? Thanks to the lactobacillus produced by the fermentation of the yogurt, it keeps bacteria from multiplying in the case of a fungal infection. In fact, these properties were proven by a study published by the Long Island Jewish Medical Center in the journal Annals of Internal Medicine, which concluded that consuming 8 ounces of yogurt rich in Lactobacillus acidophilus reduced both colonization and candidiasis infection.
- Yogurt is great after exercising, due to its high amounts of protein and carbohydrates.
Do you need any more reasons to make your own natural homemade yogurt? Dare yourself to follow the steps to make it at home and enjoy its health benefits. You’ll love it!