Super Gut Yogurt
William Davis' book about the gut biome helped me tremendously. I was having serious challenges with night reflux, even taking some meds for it. The yogurt I made for myself after reading the book fixed it. No more meds or night reflux.
This is the yogurt the book describes, the way I make it. The point of the long, low ferment is a much larger count of the bacteria than store yogurt carries.
Ingredients
Two quart containers.
- Half a gallon of milk, less about a cup
- 4 tablespoons inulin
- 3 probiotic capsules
Method
- Heat the milk to 185°F and hold it there for 30 minutes. Watch it with a food thermometer so it doesn't boil or scorch. This sterilizes the milk and denatures the proteins, which gives a smoother, thicker yogurt.
- Cool the milk to 108°F. I set the pot in a wok full of ice and stir while I watch the temperature.
- Pour a few cups of the cooled milk into a four-cup measuring cup. Mix the inulin in thoroughly with a hand mixer, then open the capsules and stir the powder in until it's well blended.
- Pour the slurry into the yogurt containers so each gets a share of the culture, then top them off with the rest of the milk from the pot.
- Ferment at 108°F for 36 hours in the yogurt maker.
- Pour off the excess whey and scoop the yogurt into a large container. It will be very sour. That's right. Chill it and keep it in the fridge.
- Serve with honey, blueberries, granola, nuts, whatever you like.
What I use
- Inulin
- Probiotic capsules, the main blend
- Lactobacillus rhamnosus, optional, two or three capsules per batch
- Lactobacillus reuteri, optional, two or three capsules per batch
- Yogurt maker
- Food thermometer
From Super Gut by William Davis. Back to Recipes.