For those following the Specific Carbohydrate Diet (SCD), yogurt stands out as a cornerstone food, celebrated for its gut-healing properties. Making your own SCD yogurt at home allows for complete control over the ingredients and fermentation process, ensuring it aligns perfectly with dietary needs. The homemade SCD yogurt we make every week on repeat has become such a staple in my diet. This article will guide you through creating your own 24-hour fermented SCD yogurt, unlocking a world of flavor and digestive benefits.
Understanding SCD Yogurt
Yogurt is an important part of SCD, and aids in gut healing by providing all sorts of good bacteria. SCD yogurt differs significantly from commercial varieties. The extended 24-hour fermentation process breaks down lactose, the milk sugar often problematic for those with IBD and other digestive issues. This process renders the yogurt more digestible while simultaneously boosting its probiotic content, promoting a healthy gut biome. Sugar is not permitted on GAPS & SCD. The bacteria in yogurt starter culture consume and thrive on lactose, the sugar in milk. No commercial yogurt compares.
Why Make Your Own SCD Yogurt?
Enhanced Probiotic Content
24-hour fermented SCD yogurt has more probiotics than any yogurt you can get at the store. The lengthy fermentation encourages the growth of beneficial bacteria, far surpassing the levels found in store-bought yogurts.
Reduced Lactose Content
The 24-hour fermentation products removes the majority of the lactose from the yogurt while simultaneously creating gut-healing probiotics, which is why this yogurt has become such a staple in my diet. This makes it suitable for individuals sensitive to lactose.
Control Over Ingredients
Making your own yogurt allows you to avoid additives, sugars, and incompatible bacteria strains often found in commercial products. You can choose the type of milk and starter culture to best suit your needs.
Read also: The Ultimate Guide to SCD Yogurt
Personalization
Experiment with flavors and toppings to create a yogurt that you truly enjoy, making adherence to the SCD diet more sustainable and pleasurable. I absolutely LOVE coming up and experimenting with new yogurt toppings. Weird hobby? Maybe. But hey, I’m proud and I own it.
Essential Ingredients
- Milk: 2 liters of whole milk (cow’s, goat, or sheep) or a suitable alternative like coconut or almond milk. 2% or higher milk fat content is generally recommended for a creamier texture.
- Yogurt Starter: ½ cup of commercial yogurt with live and active cultures (Lactobacillus bulgaricus, L. acidophilus, and Streptococcus thermophilus are recommended, avoid bifidus) or a freeze-dried yogurt starter culture (6g of GI Pro Start). Dannon plain whole milk yogurt can be used as a starter.
- Optional Ingredients:
- 1 tsp gelatin per 4 cups of milk (for added thickness, especially when using alternative milks).
- Honey or maple syrup (for sweetening, add after fermentation).
Equipment Needed
- Large non-stick pot
- Thermometer
- Whisk
- Yogurt maker (such as Yogourmet or Luvele) or an Instant Pot with yogurt function
- Glass jars or containers for fermentation
Step-by-Step Guide to Making SCD Yogurt
Preparation
- Sterilize Equipment: Before you begin it is important to sterilise the Luvele yogurt making glass jar, lid and any utensils you use, in hot water. Sterilize the yogurt making glass jar, lid, and any utensils in hot water.
- Heat the Milk: Pour milk into a large non-stick pot/pan and add 1 tsp gelatin at a time, whisking thoroughly so that there are no clumps. Pour one quart or more (depending on capacity of yogurt maker) of cow or goat milk in a pan and turn heat on low. Stirring the milk slowly until it reaches 180 degrees F. Always stir milk consistently to keep it from curdling or scorching the milk. Heat slowly to 180°F (82°C), stirring frequently to prevent scorching. Using a thermometer to ensure accuracy, heat until you reach 180°F, and maintain this temperature for 10 minutes. Be sure to continuously whisk so you don’t scorch or burn the milk. This temperature is just before simmering, and you will see the milk start to swell and rise. By heating the milk in this fashion, it allows the milk proteins to denature which will ensure a thicker yogurt. If it starts to simmer, just turn your heat down and do your best to maintain the correct temperature. Hold the heat at this temperature for anywhere between 2 - 10 minutes. The longer the better. Holding the milk at this high temperature allows the milk proteins to denature which thickens the yogurt. Tip: It can be a challenge to hold the milk at a high temperature for so long. Don’t get too caught up on the precise temperature. If the milk accidently simmers briefly, don’t panic - reduce the heat and continue.
- Cool the Milk: Turn the heat off and allow the milk to cool to room temperature (110F). Remove from heat and let cool until it is approx. 112°F to 115°F Allow the milk to cool to 107°F. You want the cooled range to be between 97°F and 107°F. If it is hotter than this it will kill the bacteria in the starter. I would like to note that this temperature is for powdered starters. If you are using a commercial yogurt as your starter you will want to follow the temperature guidelines in Breaking the Vicious Cycle, and allow the milk to cool to 64°F-77°F before adding your starter. You can refrigerate the mixture to speed up cooling, just don’t let it get too cold. Cover and cool until the milk has reached 64°-77 F or 20°-25° C. You may use an ice bath or place the milk container into the refrigerator to hasten cooling. Cover the milk & let cool to below 42° C (107° F)It is fine if the milk cools down well below 42° or even goes cold, it just mustn't be too hot. Temperatures above 43° C will kill the starter culture. The perfect temperature range for making SCD diet yogurt is between 36° C (97° F) and 42° C (107° F). As the milk cools a layer of skin will form on the yogurt. Some SCD yoghurt recipes recommend taking this off. There is no harm leaving it in though. It does not produce lumpy yoghurt. NOTE: If you are using unhomogenised milk, the skin will include the cream, which is divine.
- Add the Starter: Add the starter cultureand gently whisk it in.Each yogurt starter culture will come with different instructions. Once you have reached the correct temperature, add in your yogurt starter to 2 tablespoons of the milk and form a ‘paste’. Add this paste to the rest of the milk and whisk together. Make sure you read the instructions for whichever starter you use, as the instructions may vary, but for SCD be sure to let it go 24 hours. Remove about one-half cup of cooled milk and make a paste with one-quarter cup of yogurt starter. Always mix your yogurt starter thoroughly before adding it back to the heated milk. Then mix thoroughly again when added to the heated milk
- Incubate: Pour the milk into the yogurt making glass jar and put the lid firmly on.Place the glass yogurt jar into your yogurt maker. Pour the mixture into your yogurt container. Depending on your yogurt maker, this next step may vary. If using a Yogourmet, pour the yogurt mixture into the internal yogurt container and close the top. Put lukewarm water in the external yogurt container, up until the half inch line which is indicated on the product itself. Next, place the milk mixture into your glass yogurt maker or Instant Pot. Pour water into the base to the specified fill line. Set the thermometer on the yogurt maker to between 100°F to 110°F, then set the timer for 24 hours. It must remain between 100-108°F (38-42°C). At lower temperatures the fermentation process stops, at higher temperatures the good bacteria that keep the fermentation process going die completely. The source of heat used during the 24-hour fermentation is critical. It is very important to get the temperature correct at 100°-110° F or 38-43° C before you proceed with the fermentation. Too high a temperature will kill the bacterial culture and will prevent the proper "digestion" (conversion) of the lactose. Too low a temperature will prevent activation of bacterial enzymes and will result in incomplete "digestion" of the lactose.
Fermentation
- Ferment for 24 Hours: Let it ferment for 24 hours. Set the yogurt maker to ferment for 24 hours. The fermentation time for SCD yogurt should for at least 24 hours. Under no circumstances should the fermentation time be decreased to less than 24 hours. This fermentation time should supersede any other instructions which may accompany a commercial yogurt maker.
- Check for Completion: After 24 hours the fermentation is complete.Condensation will have collected under the cover lid.
- Chill: Put the container in the fridge for another 8 hours to stop the fermentation process and let the yogurt set. Once finished, remove the glass container with the yogurt in it and place it in the refrigerator for at least 6 hours. This will allow it to chill and set properly. Refrigerate immediately for about 12 hours before eating-- this is part of the incubation process and helps develop flavor.
Tips for Success
- Temperature Control: The source of heat used during the 24-hour fermentation is critical. It is very important to get the temperature correct at 100°-110° F or 38-43° C before you proceed with the fermentation. Too high a temperature will kill the bacterial culture and will prevent the proper "digestion" (conversion) of the lactose. Too low a temperature will prevent activation of bacterial enzymes and will result in incomplete "digestion" of the lactose.
- Starter Quality: Recommended cultures are Lactobacillus bulgaricus, L. acidophilus and S. thermophilus. Avoid yogurts and starters containing bifidus.
- Alternative Milks: Some nut and alternative milks may require more then the recommended 1/4 teaspoon of yogurt starter per 1 quart of milk. For best results make your own nut milks using water and nuts mixed in a blender. Store bought milks are all different and usually impossible to make yogurt with due to additives and manufacturing processing.
- Flavoring: Natural yogurt tends to be tart but can be sweetened using your favorite fruits or Honey. This will still keep within the SCD Diet rules.
Troubleshooting
- Thin Yogurt:
- Ensure the milk is heated to 180°F and held for at least 2 minutes to denature milk proteins.
- Add gelatin to the milk mixture before fermentation.
- Use milk with a higher fat content.
- Grainy Yogurt:
- Mix the starter culture thoroughly before adding it to the milk.
- Yogurt Not Setting:
- Verify the yogurt maker is maintaining the correct temperature range (100-110°F).
- Ensure the starter culture is fresh and active.
Serving and Storage
- Serving Suggestions: For a while, my favorite SCD yogurt topping combo was caramelized bananas in coconut oil and cinnamon, a pool of nut butter so deep you could do a cannonball into it, and some grain-free granola for texture and crunch. Comfort in a bowl, let me tell you. I used to be someone who was never hungry for breakfast, and wow has that changed. I have my SCD yogurt bowl when I get to work and it always satisfies my hunger and honestly just makes me happy. Yes, yogurt bowls make me happy. It’s the little things, you know? Truly, though, this SCD yogurt is an integral part of my daily routine and my daily diet because it makes me feel good, and that’s what matters the most.
- Storage: Keep your yogurt refrigerated and it will last for up to two weeks.
SCD Coconut Yogurt Recipe
Ingredients:
- 4 cups unsweetened coconut milk
- 2 tablespoons gelatin
- 2 tablespoons honey, warmed to a thin consistency
- Yogurt starter
Instructions:
- Place the coconut in a large pot. Add the water and bring it to a boil; lower the heat and simmer for 5 minutes.
- Using a food processor or a blender (a heavy-duty model such as a Vitamix works well), process the coconut in several batches for about 3 minutes each time. Using several layers of cheesecloth or a purchased nut milk bag*, strain the pureed mixture into a large bowl.
- In a separate bowl, dissolve the gelatin and honey in ½ cup of your room-temperature coconut milk.
- Add the gelatin mixture back into the batch of coconut milk. Stir well to combine, then pour the milk into the yogurt containers.
- Refrigerate the containers for 6 hours.
Read also: The Hoxsey Diet
Read also: Walnut Keto Guide