The word yogurt was coined from the Turkish term “yogurmak,” which means curdle, thicken, or coagulate. It is made when milk is heated and combined with beneficial live cultures such as Lactobacillus bulgaricus and Streptococcus thermophilus. Other good bacteria you can introduce include Lactobacillus acidophilus and Bifidobacterium lactis.
Is yogurt healthy for you?
The answer entirely depends on who is consuming the yogurt. It contains probiotics that benefit gut health, calcium for strong and healthy bones and teeth, proteins for building and repairing body tissues, and vitamins to boost your immune system.
Low-fat yogurt is also an excellent protein source for people on the weight loss journey. A small 2014 study deduced that consuming it may help protect against type 2 diabetes. Some studies suggest that it can improve brain function, but more research needs to be done on this topic.
Unfortunately, people with lactose intolerance and other dairy-related allergies cannot benefit from yogurt’s goodness. Although it contains less lactose since most of it is used in fermentation, non-dairy versions, such as coconut, soy, almond, and fruit, are available as an alternative.
How to make yogurt at home
Using special equipment
You can make healthy yogurt without additives and preservatives at home in two ways. First, use a yogurt maker machine with all automated functions. All you have to do is put in your milk and live cultures, turn it on, and wait for your yogurt to be ready. Second, you can make it on your stovetop using readily available equipment such as a thermometer and a cooking pot.
Making yogurt at home is easy and does not require many ingredients. All you need is milk and live cultures. Whole or 2 percent milk is advisable, as it produces the thickest and creamiest yogurt, but skim milk can also work.
Making yogurt without any equipment
Heat your milk and boil it at 200°F (93°C) to kill unwanted and harmful bacteria. Let it cool again from 112° to 115°F; this temperature is ideal for live cultures to multiply and turn your milk into yogurt.
At this point, you can add your starter culture. You can use already-made yogurt or introduce your store-bought live cultures. Different types of live cultures are available at the store near you; read the package and make sure you buy the one with the most beneficial bacteria. If you are using ready-made yogurt, opt for plain yogurt rather than sweetened or with additives. Mix three to four tablespoons of yogurt with one cup of milk, and stir it thoroughly before adding it to the rest of your milk.
Stir the mixture well into the rest of the milk and cover. Wrap it in a warm, damp towel and keep it in a warm place for eight hours. Please don’t disturb the yogurt until it is fully set.
After eight to nine hours, you have a thick and delicious yogurt. Serve it in clean and sterilized jars and cool it in the fridge. As it cools, it will thicken even further. You can enjoy it as it is or taste it with scraped vanilla bean or vanilla extract, honey, and fruits such as strawberries, blueberries, tiny and finely chopped mangoes, wild berries, or even bananas.
Your homemade yogurt can last for up to two weeks in the fridge. If you are allergic to or want to avoid dairy products, you can make a dairy-free version using alternative products and recipes available on the Internet.
Health tip
While yogurt contains many probiotics that benefit gut health, store-bought yogurt is full of sugars, preservatives, and fillers, which may not be suitable for your health. When consuming store-bought yogurt, opt for natural, unsweetened brands or use your learned skills to make homemade yogurt.
Consuming a lot of yogurt may also lead to weight gain, so watch out how much you consume in a day if you are trying to keep your weight in check. Also, beware of allergic reactions and intolerances. Some people might be allergic to dairy products. Seek immediate medical intervention if you experience unusual symptoms after consuming yogurt.
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