Yogurt is a nutrient rich by product of milk which is consumed by people from all over the world. It has been used in the diet of people since olden times and now it is well-known for its scientifically proven health benefits when consumed regularly. It is one of the best foods to regain gut health.
Many studies indicate the positive effects of yogurt consumption on human health. Frequent consumption of yogurt has been shown to improve risk factors for cardiovascular disease, lower diabetes risk , enhance development of host immunity and to lower the risk for dysbiosis and chronic kidney disease . During fermentation, lactose in milk is converted into lactic acid. The action of this lactic acid on milk protein gives all the characteristics and texture of yogurt.
How To Make Yogurt at Home
Yogurt is made by the bacterial fermentation of milk using yogurt cultures.
Plain yogurt can be made at your own home by following some simple procedures using warm milk and yogurt culture even without any yogurt maker or a thermometer. The advantage of homemade yogurt over store bought is that it taste better and is free from any kind of preservatives or added sugar.
Yogurt can be made with all kinds of milk such as full fat, low fat or fat free milk. But if you want thick yogurt using full fat milk or whole milk is the best choice. If using low fat or fat free milk, yogurt will be watery with more whey in texture and you can still use it after draining off the excess water.
Ingredients for making yogurt:
Milk - 1 litre
Plain yogurt culture (store bought or previously made) - 1tsp
Preparation:
Boil the milk in a heavy bottomed stainless steel vessel or a milk boiler. Let the milk cool down until it become look warm.
Pour the milk into the container (preferably glass or ceramic bowl) you are going to make yogurt. Add the plain yogurt starter into it and mix well stirring gently.
Cover and keep the mixture undisturbed in a warm place overnight or at least 6 to 7 hours for incubation to take place.
If you are using the starter yogurt directly from the refrigerator, then the temperature of the milk must be slightly warmer than luke warm.
The amount of starter yogurt you need to get well settled yogurt depends on the milk type you use, climate and the kind of starter yogurt. You will have to experiment with the amount of starter yogurt. Milk: Homogenized milk needs more starter as it is processed and if you use less starter, yogurt will not set well and fast. On the other hand non homogenized milk tends to set well and faster and it needs less starter to settle. So adjust the amount of starter accordingly.
Climate or Season: If you are making yogurt in cold climate or in winter, you need to use more starter. If you live in a cold region, keep the mixture in a casserole or thermocol box or in an oven with the light on. If your oven has setting to make yogurt, turn it on and place the mixture until it sets.
Kind of starter yogurt: If the starter you are using has gelatin in it, you need more starter for the yogurt to settle well. If the starter is gelatin free you can use lesser quantity. Also using starters like greek yogurt or sticky one will result in getting a sticky yogurt.
During fermentation, lactose in milk is converted into lactic acid. The action of this lactic acid on milk protein gives all the characteristics and texture of yogurt.
Though yogurt made from cow milk is more popular, milk from animals like goats. buffalo, camals, yalk and mare are also been used to make yogurt.
KEY Nutrients Contained in Yogurt
Sodium
Pottassium
Phosphourous
Vitamin A
Vitamin E
Vitamin C
Vitamin K
Thiamine
Rhiboflavin
Niacin
Vitamin B6
Vitamin B12
Folate
Though yogurt made from cow milk is more popular, milk from animals like goats. buffalo, camals, yalk and mare are also been used to make yogurt.
Source: Effects of Dietary Yogurt on the Healthy Human Gastrointestinal (GI) Microbiome Daniel J. Lisko, G. Patricia Johnston, and Carl G. Johnston
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