Dante Carrillo
Yogurt is an important part of the Specific Carbohydrate Diet (SCD), aiding in gut healing by providing beneficial bacteria. Many people with IBD have a hard time tolerating lactose, which is why fluid milk, certain cheeses, and commercial yogurt are not allowed on the SCD. However, SCD yogurt is different because it is incubated at 100°-110°F for 24 hours, allowing the lactose to be completely broken down while retaining its beneficial bacteria. This yogurt can be made with alternative milks, including goat, almond, and coconut milk, for those with cow's milk allergies. Making SCD yogurt at home is easy and can be done using a yogurt maker, instant pot, or oven.
| Characteristics | Values |
|---|---|
| Diet | Specific Carbohydrate Diet (SCD) |
| Purpose | Gut healing |
| Benefits | Rich in good bacteria, lactose-free, sugar-free, gluten-free |
| Ingredients | Milk, gelatin, honey, yogurt starter, coconut, almond milk, goat milk, coconut milk |
| Equipment | Yogurt maker, blender, food processor, thermometer, nut milk bag, cheesecloth, glass jar, bowl |
| Temperature | 36° C (97° F) to 42° C (107° F) |
| Fermentation Time | 24 hours |
| Refrigeration Time | 6 hours |
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What You'll Learn
- Yogurt makers: Use a yogurt maker or instant pot to ferment for 24 hours
- Starter cultures: Use Lactobacillus bulgaricus, L. acidophilus, and S. thermophilus
- Milk: Heat milk to 180°F, cool, then add starter
- Fermentation: Ferment for 24 hours at 100°-110°F to remove lactose
- Flavour: Add honey, fruit, or spices to taste
Yogurt makers: Use a yogurt maker or instant pot to ferment for 24 hours
Making yogurt with a yogurt maker or an instant pot is a straightforward process. The first step is to prepare the milk. For a traditional boil yogurt, you can use any milk, including coconut, almond, soy, or raw milk. If you opt for the cold start method, you will need ultra-pasteurized, flash-pasteurized, or powdered milk, as this method does not involve heating the milk.
Next, you will need to heat the milk. For the traditional boil method, pour the milk into your yogurt maker or instant pot, and heat it to 180°F or 82°C for 30-60 seconds. Then, remove from the heat and cool the milk to between 64°F and 77°F or 20°C and 25°C. For the cold start method, skip this step, as the milk is already pre-boiled.
Now, you will need to add the yogurt starter. Whisk in 1/4 cup of plain yogurt, either store-bought or a starter culture. If you are using a yogurt maker, you can add the starter at this stage. If you are using an instant pot, you will need to press the yogurt button until it says boil, and then follow the same steps as above.
Finally, you can begin the fermentation process. Set your yogurt maker or instant pot for 8-24 hours. The longer you ferment the yogurt, the more sour it will become. For a less sour yogurt, 8 hours is sufficient. For a thicker, cream cheese-like yogurt, you can strain the yogurt for 24 hours. Once the fermentation process is complete, transfer the yogurt to a storage container and refrigerate.
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Starter cultures: Use Lactobacillus bulgaricus, L. acidophilus, and S. thermophilus
The Specific Carbohydrate Diet (SCD) is often used to treat inflammatory bowel disease (IBD) and involves making your own yoghurt.
Starter cultures are a crucial component of making yoghurt for the SCD diet. The recommended starter cultures are Lactobacillus bulgaricus, L. acidophilus, and S. thermophilus. These bacteria are live active lactic acid cultures that are isolated from natural sources in ecologically preserved areas.
The bacteria are usually sold in freeze-dried form and are mixed with a small quantity of dried organic skim milk powder. This powder serves as a medium for the bacteria to grow. During incubation, the bacteria consume all of the milk powder, resulting in a finished product that contains only the bacteria and no milk powder.
To use the starter culture, you will need to add half a scoop (0.4 grams) of the powder to 2-4 quarts of milk at 100°F (38°C). Mix the powder and milk thoroughly to ensure proper fermentation. The mixture should then be fermented for 9 hours or longer. The longer the fermentation time, the more probiotics will be present in the yoghurt, and the less lactose sugar will remain.
It is important to note that you should never use your homemade yoghurt as a starter for a new batch, as it may contain bacteria strains that are not compatible with the SCD diet.
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Milk: Heat milk to 180°F, cool, then add starter
Heating milk to 180°F is a traditional step in the yogurt-making process. This step is not strictly necessary, but it does serve two purposes. Firstly, it kills off any unwanted bacteria, yeast, or mold spores that may have fallen into the milk. Secondly, it denatures the most abundant protein in milk, lactoglobulin, allowing it to bind with caseins and resulting in a firmer, thicker yogurt curd.
To heat milk to 180°F, you can use a pot on the stove, a double boiler, or an electric yogurt maker. If using a pot, heat the milk over medium-high heat, stirring constantly, until it reaches a simmer. You can also use a kitchen thermometer to monitor the temperature, ensuring it reaches 180°F or 82°C. Once it reaches this temperature, continue heating for another 30-60 seconds, then remove it from the heat.
After heating, the milk needs to be cooled down before adding the starter culture. Cover the milk and let it cool to around 64°-77°F or 20°-25°C. This temperature range is optimal for introducing the starter.
When the milk has cooled sufficiently, you can add the starter culture. The specific type of starter will depend on the base milk you are using. For cow's milk, plain whole milk yogurt like Dannon can be used as a starter. However, it is important to check the ingredients, as you want to ensure the bacterial strains are compatible with the SCD diet. For non-dairy alternatives, such as almond or coconut milk, a powdered yogurt starter like GI Pro Health can be used. This starter contains L. caseii, making it suitable for those with cow's milk allergies.
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Fermentation: Ferment for 24 hours at 100°-110°F to remove lactose
Fermentation plays a key role in the process of making yogurt, especially for those on the SCD (Specific Carbohydrate Diet). The fermentation time for SCD yogurt should be at least 24 hours to grow the probiotics and remove lactose sugar. An 8-hour fermentation will produce yogurt with plenty of lactose, but after 24 hours, lactose levels are minimal.
SCD yogurt may be fermented for up to 30 hours, but beyond that, the bacteria may starve and the yogurt may spoil. The longer fermentation time increases the bacterial strains, and lab studies show that these only start to increase significantly after 24 hours.
The perfect temperature range for making yogurt is between 97° F and 110° F. Temperatures above 107° F will kill the starter culture. A higher heat will speed up fermentation, but this is not ideal for probiotic-rich yogurt as too much heat will damage or kill the starter culture.
To achieve the correct temperature, heat the milk to 180° F or 82° C. Hold the milk at this temperature for 2-10 minutes. The longer the milk is held at this temperature, the thicker the yogurt will be. Then, cool the milk to between 64° and 77° F or 20°-25° C.
After cooling, add the starter culture and gently whisk it in. Follow the instructions for your specific starter culture and use the amount specified. Then, pour the milk into the yogurt-making jars, put the lid on, and place the jar into your yogurt maker. Set the temperature to 100°-110° F and the time to 24 hours.
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Flavour: Add honey, fruit, or spices to taste
SCD yoghurt is often consumed with honey, fruit, or spices. The fermentation process for SCD yoghurt usually takes 24 hours, which breaks down the lactose in the yoghurt, making it easier to digest.
Honey is a popular addition to SCD yoghurt, as it can add flavour and help feed the bacteria in the yoghurt. It is important to note that the type of honey used can affect the taste of the yoghurt. For example, a strong-flavoured honey, such as buckwheat honey, will produce a more robustly flavoured yoghurt.
Fruit is also commonly added to SCD yoghurt, either fresh or cooked. Fresh fruit can be added directly to the yoghurt, while cooked fruit can be blended and added to the yoghurt for a more familiar "flavoured yoghurt" taste. Popular fruits to use include mango and fresh or frozen berries. Fruit can also be cooked and blended with honey before being added to the yoghurt. This fruit mixture can be made in advance and stored in the refrigerator for up to two weeks.
Additionally, spices can be added to SCD yoghurt to enhance its flavour. Examples of spices that can be used include cinnamon, nutmeg, and vanilla bean paste. These spices can be added directly to the yoghurt or mixed with honey before being combined.
It is important to note that the amount of honey, fruit, or spices added to the yoghurt will depend on personal preference. It is recommended to start with a small amount and adjust to taste.
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Frequently asked questions
The fermentation time for SCD yogurt is at least 24 hours. This allows the lactose (milk sugars) to be completely broken down, while still containing more beneficial bacteria than any commercial yogurt.
The easiest way to make SCD yogurt is to use an electric yogurt maker. However, there are many sources of heat that can be used, such as an oven light, heating pad, instant pot, or stove.
The best starter for SCD yogurt is plain whole milk yogurt, such as Dannon. This is because similar products contain bacteria strains that are not compatible with SCD. It is important to note that you should never use your homemade yogurt as a starter for a new batch.
