Category : Fermenting Food
Published by admin on 04-Jun-2018 12:20

Yoghurt is a fermented food and is chockers full of beneficial stuff, plus it tastes great.

Fermented foods are an excellent source of probiotics
Fermented foods have increased nutritional value
Fermented foods are more digestible
Fermented foods are safer than raw vegetables to eat

Making yoghurt is really easy. The very first time you make it you can use a shop bought one. Make sure it is a natural yoghurt with live enzymes in it.

How to do it....

Warm a litre of milk until just before boiling.
Cool the milk until blood temperature.
Take 1/2 cup of yoghurt and mix it with 1/2 cup of the milk and blend.
Pour the yoghurt and milk into the warm milk and blend.
Pour all into a container. Wrap the container in some tea towels and place in a warm place for at least 4 hours.
You can leave it longer if you like it more tangy.
A warm place could be close to a wood stove, in the sun or in an electric oven with just the light turned on.
Once the yoghurt is set to the way you like it, store it in the fridge.

Don't stop there though.

Make some cream cheese.
Pour your yoghurt into a strainer that has a chux covering it and over a container. cover the yoghurt with the chux and place the whole lot into the fridge over night.
You have created cream cheese (labneh) and whey.
You can add salt to the yoghurt while it is straining if you like.
I like to create a healthy dip from the labneh by adding garlic and sweet chilli sauce.
You can also make balls, about a teaspoon full each and put them into olive oil (add some dried herbs to the oil if you like) so that they are ready to eat when you are.

Don't throw the whey out!
The whey is fantastic. Here is a few ways to use it..

Feed it to the chooks or your pets.
Use it to ferment vegetables
Drink it straight or add it to smoothies
Add it to potatoes when you mash them

Here is a great way to make lacto fermented (cultured) apple sauce.

While cultured apple sauce may sound new and strange, you won’t be disappointed. Culturing the applesauce gives it a flavor and excitement that you just can’t get from cooked-down applesauce.

Please note that you must check this ferment frequently because it is made of fruit. The lactic acid bacteria can quickly convert to an alcohol ferment so only culture for a short period of time, especially if the temperature is warmer.


Approximately 7 medium-size apples
2 Tbsp. whey
1 1/2 tsp. ground cinnamon
1 tsp. salt (optional)


Peel apples if desired and chop into chunks. Process in food processor until you achieve the thin or chunky texture you desire.
Mix in whey, cinnamon, and salt if using.
Transfer to a jar, leaving at least 3cm of headspace.
Cover the jar with a tight lid, airlock lid, or coffee filter or a chux
secured with a rubber band.
Culture at room temperature until desired flavor and texture are achieved, about 1-3 days. If using a tight lid, burp daily to release excess pressure.
Once the applesauce is finished, put a tight lid on the jar and put it in the fridge. The flavor will continue to develop as it ages. It should keep for 1-3 months.

Make some Whey Lemonade


1 cup sugar
1 litre filtered water
10 lemons or limes, juiced to make about 1 cup
1 to 1 1/2 cups whey


In a glass jar, stir together sugar and just enough hot water to dissolve the sugar.
Add lemon juice and fill the jar about ¾ full with filtered water.
Make sure the liquid is at room temp and add the whey.
Cover tightly and let sit for 2-3 days.
After 2-3 days, keep in refrigerator and drink 150mls per day. The flavor will continue to develop.
Since the sugar ferments out, it is rather tart. But who doesn't love the tartness?

So what is stopping you. Go and make some yoghurt :)