Leena Watts
Yogurt is an important part of the Specific Carbohydrate Diet (SCD) and Gut and Psychology Syndrome (GAPS Diet). Yogurt that has been fermented for 24 hours is well-tolerated and provides the digestive system with good bacteria, aiding in gut healing. It is also free from added thickeners, preservatives, artificial colours, flavours, and sugar. The Specific Carbohydrate Diet requires a yogurt starter with only acidophilus, while on the GAPS diet, plain high-quality yogurt from the health food store can be used as the starter. To make yogurt at home, heat milk in a large pot until it reaches a simmer, about 180 degrees Fahrenheit. Let cool to room temperature and then stir in the yogurt until blended. Place the mixture in a dehydrator and set it to 105 degrees Fahrenheit for 24 hours.
| Characteristics | Values |
|---|---|
| Fermentation Time | 24 hours |
| Temperature | 100°F or 36°C |
| Ingredients | Whole milk, yogurt starter, raw milk, pasteurized milk |
| Equipment | Dehydrator, yogurt maker, saucepan, glass jar, bowl, utensils |
| Preparation | Sterilize equipment, heat and cool milk, add yogurt starter, refrigerate |
| Serving Suggestions | Fruit, honey, dips, sauces, ice cream, smoothies |
| Benefits | Gut-healing, lactose-free, easy to digest, beneficial bacteria |
| Diet Type | Specific Carbohydrate Diet (SCD), Gut and Psychology Syndrome (GAPS) |
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What You'll Learn
The importance of fermenting yogurt for 24 hours
Homemade yogurt that has been fermented for 24 hours is a key component of the Specific Carbohydrate Diet (SCD), Gut and Psychology Syndrome (GAPS Diet), and other gut-healing diets. This is because 24-hour yogurt is a well-tolerated fermented food that supports gut health by delivering a wide range of beneficial bacteria to the digestive system.
Fermenting yogurt for 24 hours at a low temperature ensures that the bacteria in the yogurt starter culture have sufficient time to consume all the lactose, or sugar, in the milk. This results in a yogurt that is gentle on the digestive system and can be tolerated even by those with lactose intolerance. Commercial yogurts, on the other hand, are typically fermented for a shorter duration of 4 to 8 hours at a higher temperature, leaving residual lactose in the final product.
The longer fermentation period for 24-hour yogurt leads to an exponential increase in bacterial strains, resulting in a yogurt that is rich in probiotics. This makes it an excellent choice for individuals seeking to improve their gut health and increase their consumption of beneficial bacteria. Additionally, the fermentation process breaks down the milk proteins, resulting in a thicker, creamier texture that is desirable for dips, sauces, and condiments.
To make 24-hour yogurt at home, you will need a yogurt maker or a dehydrator to maintain a stable temperature. The ideal temperature range for fermenting yogurt is between 36°C and 42°C (96°F to 107°F), with some sources specifying a target temperature of 100°F. It is important to sterilize the equipment and any utensils used with hot water before beginning to prevent the growth of unwanted bacteria.
Overall, the 24-hour fermentation process for yogurt is essential for maximizing the health benefits associated with this food item, particularly for individuals following the GAPS Diet or seeking to improve their gut health by incorporating a rich source of probiotics into their diet.
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How to make yogurt in a dehydrator
Making yogurt in a dehydrator is a simple process. It involves heating milk, adding a yogurt starter, and then allowing the mixture to ferment in a dehydrator for several hours. This method is especially useful for those following the GAPS and SCD diets, which require yogurt to be fermented for 24 hours to ensure that all the lactose in the milk is consumed.
To begin, heat 1/2 gallon of milk in a pot over medium heat until it reaches 180°F. Be careful not to let the milk boil; you just want it to start bubbling a little. Remove the milk from the heat and let it cool down to around 105°F to 110°F. You can then add a yogurt starter to the milk. The amount of starter to add depends on the recipe, but it is typically around 1 tablespoon of organic plain, whole milk yogurt per quart of milk. Whisk the starter into the milk to distribute the beneficial bacteria evenly.
Next, prepare your dehydrator by preheating it to 105°F to 110°F. Place your jars in the dehydrator to preheat as well. Once the milk and jars have reached the desired temperature, fill the jars with the milk and yogurt mixture. Place the lids on the jars and put them back in the dehydrator. Allow the yogurt to ferment undisturbed for 8 to 12 hours, or up to 24 hours if you are following the GAPS or SCD diets.
After the fermentation period, remove the yogurt from the dehydrator and place it in the refrigerator to cool. The yogurt will continue to thicken as it cools. It is now ready to be enjoyed! This homemade yogurt can be served with fruit and honey, added to smoothies, or used as a base for dips, sauces, or ice cream.
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Using a yogurt maker to make GAPS yogurt
Making GAPS yogurt with a yogurt maker is a straightforward process. It is important to note that the yogurt maker's instructions should always be followed, and the steps outlined below may need to be adjusted depending on the specific model of the yogurt maker.
First, sterilise the yogurt maker's glass jar, lid, and any utensils that will be used. This step is important to prevent unwanted bacteria from affecting the quality of the yogurt. Next, measure the appropriate quantity of milk to fill the yogurt maker and pour it into a large, clean saucepan. Heat the milk until it reaches a simmer, which is usually around 180 degrees Fahrenheit (82 degrees Celsius). Hold the heat at this temperature for 2 to 10 minutes, then remove the saucepan from the heat and allow the milk to cool to room temperature (around 80 degrees Fahrenheit).
Once the milk has cooled, remove 1 cup of it and place it in a separate bowl. Add plain yogurt and stir until blended. The plain yogurt should be of high quality and contain live active cultures. Then, stir the milk-yogurt mixture back into the pot with the rest of the milk. At this point, you can add any additional ingredients, such as honey or fruit, if desired.
Now, it is time to fill the yogurt maker's containers. Use a ladle to fill the containers equally with the yogurt-milk mixture. Place the containers into the yogurt maker without their lids and cover the machine. Turn on the yogurt maker and set it to ferment for 24 hours. The temperature should be kept at an even 100 degrees Fahrenheit for the full 24 hours.
Once the fermentation is complete, remove the containers from the yogurt maker and place the lids on each. Refrigerate the yogurt until it is chilled, and enjoy within 2 weeks.
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The difference between GAPS yogurt and commercial yogurt
The GAPS diet, which stands for Gut and Psychology Syndrome, is a gut-healing diet that involves eating yogurt that has been fermented for 24 hours. This long fermentation time allows the bacteria in the yogurt starter culture to consume all the lactose (the sugar in milk) and create billions of beneficial bacteria. This makes the yogurt virtually lactose-free and easy to digest, even for those who are lactose intolerant. GAPS yogurt is also free from added thickeners, preservatives, artificial colours, flavours, and sugar.
Commercial yogurt, on the other hand, is typically fermented for a much shorter time, usually between 4 and 14 hours. It is also often flash-pasteurized to make it shelf-stable, which means it contains very few active cultures by the time it reaches the consumer. Commercial yogurt often contains added ingredients such as thickeners, preservatives, artificial colours, flavours, and sugar.
To make GAPS yogurt at home, you will need a yogurt maker or a dehydrator, as well as milk (preferably raw and from cows or goats eating fresh pasture) and a yogurt starter culture. The milk is heated to a temperature of around 82°C (180°F) and then cooled to blood temperature or room temperature before the culture is added. The mixture is then placed in the yogurt maker or dehydrator and fermented for 24 hours at a temperature of around 36°C (100°F). After fermentation, the yogurt is placed in the refrigerator to cool and set.
The main difference between GAPS yogurt and commercial yogurt is the fermentation time, with GAPS yogurt being fermented for much longer, resulting in a product that is easier to digest and contains more beneficial bacteria. GAPS yogurt is also free from additives and sweeteners, making it a pure and natural product. While it may be more convenient to purchase commercial yogurt, making GAPS yogurt at home ensures a higher-quality product that aligns with the GAPS diet protocol.
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How to serve GAPS yogurt
GAPS yogurt is a homemade yogurt that is fermented for 24 hours. It is an important part of the Specific Carbohydrate Diet (SCD) and Gut and Psychology Syndrome (GAPS Diet). It is a well-tolerated fermented food that is beneficial for gut healing as it provides the digestive system with good bacteria. It is free from added thickeners, preservatives, artificial colours, flavours, and sugar.
- With Fruit and Honey: GAPS yogurt can be served with fresh fruit and honey for breakfast or as an afternoon snack. This combination provides a balance of sweetness and tartness, making it a refreshing and healthy option.
- In Smoothies: GAPS yogurt can be added to smoothies to provide a creamy texture and a good source of probiotics. It can be blended with fresh fruits, vegetables, and healthy fats to create a nutritious and delicious drink.
- As a Base for Dips and Sauces: The yogurt can be used as a base for various dips and sauces. It can be seasoned and mixed with herbs, spices, and other ingredients to create healthy and flavorful condiments.
- In Breakfast Parfaits: Layer GAPS yogurt with granola, nuts, seeds, and fresh or dried fruits to create a delicious and nutritious breakfast parfait. This option provides a balance of protein, healthy fats, and carbohydrates, making it a satisfying and energizing breakfast option.
- As a Substitute for Sour Cream or Mayonnaise: GAPS yogurt can be used as a healthier alternative to sour cream or mayonnaise in various recipes, such as dips, dressings, and sauces. It provides a similar tanginess and creaminess while adding a good dose of probiotics.
It is important to note that GAPS yogurt is different from commercial yogurt as it is fermented for a longer period, making it easier to digest and suitable for those with gut issues. It is also free from additives and sugar, which aligns with the GAPS diet's focus on healing the gut and promoting overall health.
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Frequently asked questions
GAPS stands for Gut and Psychology Syndrome. The GAPS diet is a gut-healing diet that involves eating foods that are easily digestible and free from additives.
To make yogurt for the GAPS diet, you will need to ferment it for 24 hours at a temperature between 100 and 115 degrees Fahrenheit. This process allows the bacteria in the yogurt to consume all the lactose, making it suitable for the GAPS diet.
You will need milk and a yogurt starter culture. For milk, use raw or pasteurized goat or cow's milk. For the yogurt starter, you can use a previous batch of GAPS yogurt or a plain, high-quality yogurt from the health food store.
You will need a way to heat your milk, such as a pot on the stove, and something to incubate your yogurt in for the 24 hours. This could be a yogurt maker, oven, sous vide, food dehydrator, or instant pot.
