Did you know you can make delicious and super healthy yoghurt at home and skip the supermarket variety filled with food additives, flavour enhancers or stabilisers? Homemade 24-hour SCD yoghurt recipes are easy to make, perfect for busy mums, elderly or executives working long hours with little time left for cooking.
Let me tell you how.
Specific Carbohydrate Diet (SCD) 101
The SCD is a strict dietary protocol that helped many people suffering from gut disorders such as inflammatory bowel disease or food intolerances and sensitivities. People suffering from these conditions have damaged and inflamed intestines and bacterial imbalances (dysbiosis) in their gut causing various symptoms such as bloating, flatulence, cramps, acute or chronic diarrhoea, constipation, heartburn (reflux), indigestion, among others.
According to the core SCD principles we are unable to digest complex carbohydrates and other sugars optimally, as a result undigested sugars that remain in the digestive tract feed the harmful bacteria and further worsen the dysbiosis. This leads to increased fermentation, excess gas production and toxin formation causing irritation of the digestive track.
Gut damage may cause leaky gut syndrome, where toxins ‘leak’ through the gut wall into the bloodstream, causing local and systemic inflammation and immune system activation, leading to developing food sensitivities/ intolerances or food allergies.
The SCD heals gut dysbiosis by removing the sugars feeding the harmful bacteria by starving them out. It also supports the good bacteria in the gut thus re-balancing gut flora and facilitating gut wall repair.
The SCD is applied to help people suffering from:
- Food intolerances or sensitivities
- Chronic diarrhoea or constipation
- Crohn’s disease
- Coeliac disease
- Diverticulitis
- Ulcerative colitis
- Intestinal parasites
- Autism, Autism Spectrum Disorders (ASD) and ADHD
- Cardiovascular disease, in particular hypertension
Find out more about the SCD on the Mindd Foundation SCD page.
Why 24-hour SCD yoghurt?
I consult with many clients who suffer from various gut disorders including all mentioned above and have been applying both the SCD and GAPS diets to help resolve or improve their conditions. However, you don’t need to use the full dietary SCD / GAPS protocols to gain the benefits from them.
The SCD 24-hour homemade yoghurt can be used by anyone looking to improve their gut health in general as it contains large number of beneficial bacteria.
The 24-hour yoghurt is easy to make using especially designed yoghurt makers. I’ve tried a few yoghurt makers in the past but was not happy with the taste and quality of the yoghurt produced. A friend suggested I consider the Luvele yoghurt maker she was using for a while. I bought it a few months ago and love it!
It’s super easy to use and it produces great tasting yoghurts using different type of milks: cow, coconut or nut milks such as almond. I also make my own cultured butter (it’s divine), cultured cheeses, smoothies and many more.
I rarely endorse products on my blog but I’m happy to make the exception for this one! You can purchase the Luvele yoghurt maker here and start making probiotic and nutrient rich yoghurt straight away.
You’ll love making your own yoghurt if you:
- Love yoghurt and want to eat the ’real deal’ with no additives or chemicals added
- Want to improve your gut health and digestion in general
- Follow the SCD or GAPS diets
- Spend much money on dairy products (yoghurt in particular) and want to start saving
- Want to spend less money on probiotic supplements
The Luvele website has some fantastic recipes to try. It’s very important to use top quality organic or biodynamic, full-cream, unhomogenised milk that less processed than ordinary milk widely available (e.g. Pauls brand Pure Organic Unhomogenised Full Cream Milk available in Australia). Please note that all milks available supermarkets are pasteurised (i.e. there is no live bacteria present).
Through the yoghurt making process the good bacteria is restored to a large degree and the yoghurt becomes a high strength probiotic food which is also rich in easily digested proteins, minerals, vitamins and fats.
24-hour SCD yoghurt recipes
Here are my two favourite recipes for making 24-hour yoghurt from the Luvele website:
COW MILK CULTURED YOGHURT
- 1 litre of organic unhomogenised cow’s milk (available in supermarkets)
- 2 tablespoons (1/4 cup) of Greek yoghurt as a yoghurt starter culture (use 2 tablespoon per 1 litre of milk).
Pour 1 litre of milk and into a saucepan. Heat the milk to 82°C (180F). This is just a moment before the milk is about to boil. You can see this pre-boiling point – the milk begins to swell and rise slightly. The milk must not be boiled.
Cover the milk and let cool below 42°C (108F). It’s fine if the milk cools down well below 42°C, it just mustn’t be too hot. Temp above 43°C will kill the starter culture. Use a sterilised kitchen thermometer to monitor temperature, later you’ll be able to gauge the right temperature by the look of the milk and touch of the hand.
Pour milk into the yoghurt making glass bowl. Add your preferred starter culture and mix gently. Put the lid on and press it down firmly to create airtight seal. Place the container into the yoghurt maker base and add water to base to the indicated level.
Switch the yoghurt maker on. Set the temperature to 38°C and set the timer to 24 hours. Don’t move yoghurt maker during this time. After 24 hours the fermentation is complete.
Turn the yoghurt maker off and unplug it. Remove the lid and gently lift out the glass jar. The yoghurt will be warm and runny. Be gentle with the warm yoghurt and don’t stir or else it won’t set in.
Place the yoghurt in the fridge for 6-8 hours to set. The texture and flavour will improve with longer refrigeration, find your best time judging by the taste. Keep it in the fridge and enjoy!
COCONUT MILK YOGHURT THICKENED WITH GELATINE
- 3×400 ml cans of coconut milk (preferably organic, BPA and additive free). Ayam brand available in Australian supermarkets is good quality and has BPA free cans
- 1 teaspoon of sugar
- 1 tablespoon of gelatine powder (Great Lakes brand is a good option)
- Vegan option: substitute gelatine for agar agar
- 2 tablespoons (1/4 cup) of Greek yoghurt as a yoghurt starter culture (use 2 tablespoon per 1 litre of milk).
Please note that homemade coconut milk yoghurt won’t look like the consistent, smooth store-bought variety you’re used to.
Gently heat the coconut milk to 87°C (190F) and hold the temperature for 10 minutes (use cooking thermometer). Don’t boil. Watch it closely, coconut milk heats faster than regular milk. Remove from the heat and then cover and let cool to below 42°C (108F) before adding your starter culture.
Empty the cans of coconut milk into a large saucepan. Place the saucepan on the stove top and gently warm the coconut milk to 35°C–40°C (95F-104F) to activate the gelatine. Continue to whisk to ensure lumps are removed.
Remove from the heat and pout the coconut milk into the yoghurt maker. Add the starter culture and gently mix it in. Put the lid on and place into the maker. The coconut milk is now ready to ferment.
Set the temperature to 38°C and the timer to 24 hours. After 24 hours the fermentation is complete. The coconut milk will have thickened but will still be fairly runny. Put it into the fridge where the gelatine will set the yoghurt to a perfect consistency. Place the glass jar in the fridge for at least 6 hours (or overnight) to set firm.
As the yoghurt cools and sets it’ll separate into 2 or 3 layers depending on the ratio of water, milk, cream and oil in the canned milk.
As mentioned above, the coconut milk yoghurt won’t thicken like diary yoghurt. Adding gelatine will not only help with more firm coconut yoghurt but also will help to heal and repair the gut together with the multitude of good bacteria present in the yoghurt!
Purchase the Luvele Yoghurt Maker HERE and start enjoying the many benefits of the homemade yoghurt, cultured butter, activated cream and yummy cheeses.
Get in touch if you’d like help with or advice on improving your digestion and gut health in general. Check out my Health Programs for treatment options.
Good health and blessings
Joanna Sochan
Holistic Health and Lifestyle Therapist
Natural and Lifestyle Solutions for Chronic Diseases
Photos credit: Pixabay
Check out other posts here:
- Kefir: how to make kefir at home, uses and benefits
- Frozen papaya and yoghurt dessert
- GAPS desserts – simple and easy recipes with tips
- Fermented vegetables: Beetroot kvass and vegetable mix recipes
- Secretory immunoglobulin A (sIgA) for healthy gut, digestion and immunity
- Histamine intolerance: causes and treatment
Joanna Sochan is a Natural Therapist and founder of Naturimedica Holistic Health & Wellness. She has a passion for helping her clients transform their lives by becoming healthy and well naturally. Joanna is a fatigue, sleep and gut health expert helping tired, stressed or unwell individuals to regain their energy, sleep better and be happier, more relaxed and calm. Joanna practices in Sydney and Lake Macquarie, Australia and also conducts online consultations for clients Australia-wide. View full bio.
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Hello. THere are two different instructions here for the coconut yogurt. Which one is correct? THank you – Susannah
Hi Susannah, in my post I have two sample recipes one using cow’s milk and another using coconut milk. The recipes are different. Not sure what you mean, please clarify.