How to make Yogurt

As a child, I remember walking into my great grandma's kitchen and thinking, what is that odd smell.  Mom said, "she's making yogurt."  At that time, I thought, "I'll never do that."  But here I am, using much improved technology to reap the benefits of lower cost and lactose free natural yogurt for my family. 

It's really very simple...Depending on your machine, mine makes 4 cups at a time.  There are some that are much larger that make up to 2 quarts. 

Homemade Yogurt and Creme Fraiche

4 cups of organic 2% milk (or whatever you choose) for regular yogurt
4 cups of organic half and half or heavy cream for creme fraiche
1/2 cup Dannon Plain yogurt (This is a natural starter.  I buy the larger size and store in the back of my fridge for multiple uses.  Make sure it is not the low fat version.)

1. Heat the milk on the stove until it is steaming and starting to froth (but not boiling).  Pull off the burner and cover.  Let cool.
2. Once cooled, whisk in the Dannon plain starter and pour into your yogurt maker.
3. The yogurt maker must be electric in order to keep it at 110 degrees for 24 hours to remove most of the lactose for the SCD diet. 
4.  After 24 hours of processing, let finish yogurt cool in fridge. 

Use the same process to make regular plain yogurt for smoothies or add fruit and honey for a snack or use the heavy cream to make creme fraiche as a substitute for sour cream, cream, and cream cheese in recipes or to make homemade ice cream. 

Basic Ingredients List

Here are the Basic Ingredients I keep on hand....

Tolerated Fruits: (such as those without small seeds like raspberries or blueberries) Pick a different variety each week to keep things interesting.
           - organic gala apples make great sauteed cinnamon apples for a quick side dish
           - bananas make a great snack and lunch item and are easily digestible
           - peaches
           - strawberries (if tolerated)
           - oranges
           - grapes (pick green grapes if the person has a problem with oscillate and kidney
             stones)
           - melons
           - 100% juice smoothies like Naked Juice (http://www.nakedjuice.com/) or
              Bolthouse Farms (http://bolthouse.com/)
           - 100% juice and sparkling water can make a great pop treat

Tolerated Vegetables:  Look for trends of veggies that make the person you are cooking for have too much gas, diarrhea, or discomfort after eating and avoid those for a while.  Also, start with cooked veggies and only start serving them raw when you feel that you can tolerate it.
           - carrots (a good veggie to start with)
           - fresh or frozen green beans
           - broccoli (if tolerated)
           - sweet potatoes (for oven fries, or whipped/mashed, even cook on the grill)
           - zucchini (cut into thin strips and use as spaghetti noodles or bake into a bread or
             casserole)
           - spaghetti squash (when tolerated as it can be fibrous)
           - onions
           - green or red peppers (great for fajitas or chili)
           - butternut squash (can also be cooked and mashed or whipped or just roasted and
             eaten with butter)

Prepared Foods: There won't be many things you can buy prepared but here are a few I've found to be additive/gums/sugar free....
           - Classico Tomato Basil or Roasted Garlic variety spaghetti sauce (read labels very
              carefully as many have added sugars)
           - LaraBars (some can contain more chunks or fruit or nuts so find the flavors that
              work for you http://www.larabar.com/)
            - No sugar added apple sauce like Motts Healthy Harvest flavors
            - Terra Chips in sweet potato or root veggies or beets varieties
               (http://www.terrachips.com/)
            - Stretch Island Fruit Leather Strips (watch out as dried fruit is hard to digest
               http://www.stretchislandfruit.com/)
            - unsweetened apple butter makes a great jam substitute as pectin is not allowed
            - brown rice pure protein poweder is great for morning smoothies.  I purchase
               mine on Amazon.com by Source Naturals
            - natural peanut butter
            - Kitchen Basics all natural chicken and beef stocks

Pantry Items: I have found a local bulk food store that has help cut down on the cost of some of these items.
             - honey (I buy at least a quart at a time...it never goes bad)
             - coconut flour (I buy it on amazon.com - Let's Do Organic brand in packs of 6 and
               freeze the extra)
             - blanched almond flour (don't use almond meal as the outer covering is hard to
                digest....I also buy this on amazon.com and freeze extra.)
              - sesame oil
              - olive oil and or coconut oil
              - lots of spices like garlic, thyme, basil, dried onion, smoked Spanish paprika,
                pepper to grind, garlic, liquid smoke....whatever else you enjoy

Dairy: I use lots of cheeses and milks to make my yogurts and pack lunches
            - organic milk for making yogurt
            - half and half (or heavy cream without carrageenan gum if you can find it) for
              making creme fraiche which is a great substitute for cream or sour cream
            - cheddar cheese blocks
            - colby or cheddar cheese sticks for lunches and snacks
            - yogurt cheese (I have found a local Amish yogurt cheese that is a great
               substitute for mozzarella...if not use provolone)

Meats: I use a local meat market to provide me with lower cost hormone free natural meats and lunch meats.
            - low fat hamburger
            - eggs will be used a lot in this diet from just eating them to any baked foods
            - turkey sausage
            - bacon (once a week and cooked well allowance)
            - chuck roast
            - natural turkey breasts
            - steaks or pork chops....we just don't eat that a whole lot
            - check for natural hot dogs or chicken sausages....I have found a couple brands
               Apple Gate Farms at Meijer (www.applegatefarms.com) and Aidells at Kroger
               (http://www.aidells.com/products)

Basics of the Diet

Before starting the diet....take the time to get yourself set up. 



1. Read through the Breaking the Vicious Cycle book by Elaine Gottschall

2. Do a kitchen cleanse and get the basic ingredients you will need to make the recipes (see basic ingredients post)

3. Make a batch of homemade yogurt and homemade creme fraiche (also called French Cream). First start by buying a reliable yogurt maker. I found mine on amazon.com and it is by Aroma.

4. When shopping read the labels very very carefully for hidden sugars and gums.


Getting yourself prepared will make the transition to this diet much easier.  Don't rush into it until you feel ready, because cooking will never be the same once you start.  Give it a couple weeks and you'll soon develop a rhythm of prepping and shopping at the store....