Make your own Greek yogurt with these steps.
Dairy gets a bad rap, but it is important to note the SOURCE MATTERS! Yes, it matters so much that it had to be in all caps.
When it comes to dairy and other animal products; you get out of it, what you put into it. That’s why I am a fan of making your own and choosing the ingredients to suit your standards.
Did the cow live a happy life as close to it’s natural habitat as possible? Without added antibiotics or hormones in it’s diet? Munching on the food they would have munched on before mass production of dairy was a thing? The likelihood of having a negative reaction to dairy from an animal in their natural habitat is much lower and the beneficial nutrients passed along, much higher.
Why Full Fat Milk?
Not all calories are equal when it comes to weight gain or loss. Fatty acids, the kind found in full-fat dairy, are more complex compounds that keep you feeling fuller for a longer period of time. These fatty acids are often lacking in a reduced-fat diet, leading to lower satiety and therefore additional food intake. Body fat and dietary fat are not the same things. Full-fat foods are not what creates excess fat in our bodies.
What Makes it ‘Greek’ Yogurt?
It’s yogurt up until you strain it. Once strained it is Greek Yogurt!
Greek Yogurt as a Protein Source
Greek yogurt has a higher ratio of protein vs. fat or carbs than many other dairy sources.
- Nutrition: 7oz serving
- Calories: 190
- Fat: 10 grams
- Carbohydrates: 6 grams
- Protein: 18 grams
1. Pressure cook 3 cups of water in instapot for 5 minutes to sanitize the pot. Place pot in the refrigerator to cook.
2. Pour 1-gallon full-fat milk into instapot. Note if using organic, ultra-pasteurized milk will not work.
3. Heat to 180 degrees, stir while heating.
4. Place the pot in an ice bath to cool back down to 95-110 degrees.
5. At 110 degrees, use 1 cup of milk and combine with 2 tbsp yogurt starter (make sure your yogurt has active bacteria).
6. Add yogurt mix into remaining milk.
7. Replace pot into instapot cooker, choose Yogurt setting. Adjust time between 8-9 hours. The longer it cooks, the thicker the yogurt will be.
8. Remove pot from the cooker, place in the refrigerator overnight to set.
9. In a separate pot lined with cheesecloth strain yogurt to separate whey and make the yogurt Greek yogurt.
What to do with the leftover whey?
- Mix into smoothies for an extra protein boost
- Add it to your dog’s food
- Use as a hair conditioner/rinse
- Mix it in baking recipes as a substitute for water or milk
- Use it to make ricotta cheese
- Use it marinate your meat and veggies