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Yoghurt: A Healthier Milk Alternative

I haven't previously done a workshop on milk ferments as I've had such issues with milk. My own negative experiences with milk intolerances and sensitivities have included sinus pain and weight gain and inflammation. When I take out milk, I seem to be much better.

But I've always found a difference in how much fat is in milk. The skim kind or 1%-2% have been the main culprits. All the nutrients have been taken out of it during the pasteurization process. When I have had higher fat milk products, cheeses, yoghurts and milk Kefirs, it really takes a long time, and a lot of eating these, to create any issues.

Most of you know that my program is called Metabolic Balance and its personalized for each individual. My latest, fabulous personalized program, included yoghurt. While I've always been curious about fermenting milk, I figured, hey why not, I have this fantastic Instant Pot that has a yoghurt function on it. I'll give it a go.

Why Yoghurt instead of Milk

We learned in the last blog that Milk may not be my friend. But Yoghurt, that creamy texture, that soured bite of flavour, coupled with my favourite fruit, can just be heavenly for my breakfast.

There are different cultures of bacteria called probiotics, that have been known to help with intestinal health. Having a history of Crohn's myself, I often go for the food versions of probiotics instead of the supplements. I always try to get my nutrients from foods first. Some strains of probiotic bacteria can help rebuild intestinal wall integrity and even break down foods that require further breaking down. So cultured foods, such as yoghurt, can really help with digestive issues.

Yoghurt contains certain cultures such as lactobacillus, which include acidophilus or bulgarus. Another specific bacteria is called Streptococcus thermophilus that thickens the yoghurt when it is around 110F. Having your milk simmer to this temperature when adding in the strains of culture can make for a thicker yoghurt. This is the temperature to maintain your yoghurt for a longer period of time to create this delicious mixture. You can choose to make it without the Instant Pot, but I figure that since I have one, I'll use it. (Go to my page here, to see all the fun kitchenware items that we like to use).

Recipe: Instant Pot Yoghurt

2L pasteurized milk (cow, goat, sheep)

2 TBSP of previously made yoghurt or yoghurt culture

Ensure that your workspace has been cleaned and sanitized. Its very important to have as minimal "bad" bacteria around when culturing food.

Add your milk to the Instant Pot and hit the "yoghurt" function. You'll need to press this button twice for the screen to say "boil". The pot does not actually boil the milk, but scalds it instead. (Some people like to boil the milk on the stove at first to really ensure pasteurization.) Place the lid on the Instant Pot and let it do its "thang".

The pot will beep once when its reached the pressure point to signal that it is starting the scalding process. This can take 25-55 minutes depending on the size of your pot. When it is done, the machine will beep several times.

Take the full pot out of the Instant Pot and place it in an ice cold water bath. This will bring the temperature down more quickly than if left by itself. You can use a food thermometer to showcase how hot the milk is, and you want the temperature to go down to 110F. You can remove any of the "skin" that has collected at the top of the pot to discard.

Once it is cooled take the pot out of the cold water bath and ensure the pot itself is dried off. (Never place a wet (outside of pot) pot back into your Instant Pot). Take out 1C of cooled milk and mix in either 2TBSP of previously made yoghurt, or 2 packets of Yoghurt Culture (1 packet per Litre of milk). Whisk the culture into the 1C of milk so it is distributed throughout. Next pour the cultured milk back in with the rest of the milk and whisk it all so that can be distributed. Ensure not to scrape the sides or the bottom of the pot as that will just scrape off the scalded milk stuck to the sides back into your wonderful creation. This creates lumps in the final product which you do not want.

Turn your great pot back to the Yoghurt setting so the display will read 8:00 hours. We like to change that to 10:00 for a really cultured finish. And... have a great day.

When the timing is finished the Pot will beep consistently to show you that it is done. You now have wonderful Yoghurt, just whisk it again and package it up to put in the fridge.

For a thicker, more Greek Yoghurt like product, we like to put coffee filters into our collander and keep that overtop another bowl. Then we pour the yoghurt into the collander and let it sit for 4 hours in the fridge. This drains the whey from the cream for a more thick and delicious yoghurt. Some people use the whey as a starter for other ferments, some people give it to their animals for the probiotic properties.

And voila, delicious yoghurt that will not last as it is soooo good.

Tip: I like to add cinnamon and a dash of salt to my yoghurt when I serve it. It can take a bit of bitterness out from the salt, and cinnamon helps balance blood sugar. Notice that there is no sugar in this specific recipe. Sugar is not needed to create yoghurt.

Tip 2: Spinning it up in your blender with blueberries or raspberries makes just a delicious yoghurt. All natural. Try dried currents, or other fresh fruit such as papaya or mango. Oh the combinations are endless.

References: Wild Fermentation, Sandor Ellix Katz, copywrite 2003

Instant Pot App from the Apple App Store


Michelle Post is a C.H.N.C. Holistic Nutrition Consultant and a graduate of the Metabolic Balance® Program (2016), Business Wellness Systems (2015) the Canadian School of Natural Nutrition 2015, and graduate of the Coaches Training Institute (2009).

"Since graduating from the Metabolic Balance Program I have successfully released over 35 lbs of weight and my energy has increased immensely. It is the best program I have worked with to reset my metabolism and rebalance my hormones. I've never felt better in my life.”

For more information on Michelle’s program, contact now to receive your FREE 20-minute telephone consultation (value over $40)! Phone: 403.266.2867

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