Yoghurt making is fairly foolproof as long as you respect the fact that the yoghurt making process involves a living organism that is temperature sensitive - too hot and you kill it; too cold and it won't work or multiply. This will probably be more detail than you need, but there may be something useful in it for you. SCD yoghurt is also an important part of the SCDiet, because the live culture in the yoghurt repopulates the gut with 'good' bacteria, thereby bringing the overgrowth of harmful bacteria under control.
The flavour and texture of the yoghurt depends on the kind of milk you use. The richer the milk, i.e. the more butterfat or milk fat it contains, the less tart and the thicker the yoghurt will be. No matter what kind of milk or cream you use, make sure that it has no additives such as carrageenan, xanthum gum, dextrose, or other emulsifiers or sweeteners. It should contain nothing but milk, and sometimes cream. If you cannot find regular commercial dairy products that are additive free, you may need to use
For those who are sensitive to cow milk, you may find that you tolerate homemade yoghurt made with goat milk. The protein molecules in goat milk are shorter than the protein molecules in cow milk, and are more delicate therefore. Instructions for making cow milk and goat milk yoghurt are below, as well as the different methods you can use to make yoghurt. Finally, for those who find that they are sensitive to both types of yoghurt, you may try draining some of the liquid off the yoghurt to make it easier to tolerate. Instructions for 'dripping' cow milk yoghurt can be found in BTVC on page 134, and for goat milk yoghurt, at the Upper Canada Lower Bowel Society site. Once drained, the yoghurt is referred to as dripped yoghurt, yoghurt cheese, or SCD cream cheese. It can be eaten plain, or used in recipes as a substitute for dry curd cottage cheese.
Making SCD yoghurt in a yoghurt maker
2.) Turn the heat off and allow to cool to between 108 and 112 degrees F. Stir well before determining the final temperature. You may cover the pot with a clean tea towel while it cools.
3.) Pour the milk through a little sieve into the yoghurt maker insert, to remove the film that forms on the top of the milk as it cools. You do not have to, but it will make for smoother yoghurt.
4.) If you use freeze-dried Yogourmet yoghurt starter, put it into a measuring cup, add several tablespoons of the milk and mix it well until it seems well dissolved. Then add about half a cup more of the milk, mix well, and pour all of that back into the milk in the yoghurt container. Again, mix it well. Put the lid onto the yoghurt maker insert, making sure it is secure. If you use store bought yoghurt as your starter. The yoghurt you buy can contain Lactobacillus Acidophilus, Streptococcus Thermophilus, and Lactobacillus Bulgaricus. It must not contain Bifidus/Bifidum bacteria. Nor should it contain gums, sugars, or additives, or flavors of any kind. The culture must be active. Use ¼ cup per liter of milk, and follow the instructions as listed above, for freeze-dried starter. You should not use once batch of homemade yoghurt as starter for another.
5.) Fill the outer container of the yoghurt machine with warm water to the appropriate mark (i.e. for 1 liter or 2 liters... or as instructed for individual cup yoghurt makers)
6.) Put the yoghurt maker liner, containing your milk and yoghurt culture into the machine - in some models, it may feel as if it is floating in the water slightly. This is fine. Put the top of the yoghurt maker on, plug it in and forget about it for at least 24 hours. I put a sticky note on the top with the time so you will know when 24 hours has elapsed.
7.) After at least 24 hours, unplug the machine and remove the inner container. Carefully, (remember - it's ALIVE), put the container into the fridge and let it rest for about 8 hours until it has cooled.
8.) Gently but thoroughly, stir the yoghurt with a spoon or metal whisk to make it smooth. THAT''S IT! If you stir it too much it can separate, so remember to treat it gently.
Making SCD yoghurt in the Oven
4.) In a separate bowl, place either 1 cup of plain commercial yoghurt or freeze-dried yoghurt starter and slowly add some of the cooled milk, mixing it well with a whisk or electric hand mixer. When this solution is blended well, add it slowly back into the pot, again mixing it well.
5.) Place the covered pot in oven with a 60 watt light bulb on. Keep a thermometer (you can purchase a nice big outdoor one at Home Depot for about $3.99) in the oven and maintain the temperature at 100 to 110 degrees F. If the oven becomes too warm, use a pen to prop open the door just a bit. Once you have done this a few times, you will get a feel for how your oven best maintains this temperature. Ferment the yoghurt this way for 24 hours.
6.) After 24 hours, remove the pot from the oven and put it in the fridge for about 8 hours. Do not disturb the yoghurt until it is set up properly, or you will change the consistency.
7.) Gently but thoroughly, stir the yoghurt with a spoon or metal whisk to make it smooth.
The book should be required reading for anyone with Crohn's disease and we wish gastroenterologists would read it as well. The diet is a real alternative to the drug based therapy from the medical community.
- Bruce Senn