GAPS Homemade Yogurt

Learn how to make GAPS homemade yogurt for gut boosting properties and an awesome snack on a budget. This recipe is a staple on the GAPS diet and it’s so easy to make!

GAPS homemade yogurt is made from milk that has be cultured for at least 24 hours. During the culturing process the good bacteria consume all the lactose. The longer you culture yogurt, the more lactose is eaten by the bacteria. I like to culture mine for 24-26 hours.

According to this PubMed article: “Yoghurt is a rich source of calcium, providing significant amounts in a bio-available form. It is also a good source of phosphorus, potassium, vitamin A, vitamin B2, and vitamin B12. It also provides high biological value proteins and essential fatty acids.” (Source)

Why make yogurt at home?

• Freedom to choose any milk you like – use the best you can find (pasteurized store bought or raw milk). I use pasteurized as that is what I can find in my area.
• Easy and inexpensive to prepare – making your own yogurt is easy and inexpensive, you will get more for your money by making your yogurt at home.
• You get to choose what culture you would like to use.
• Contains no artificial colours, flavours, stabilizers or preservatives.

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Tips for making GAPS homemade yogurt in a yogurt maker

• I like to use a combination of milk and cream, 2 parts store bought full cream milk to 1 part cream. I find that I get a thicker finished consistency and a better protein to fat ration for my body.
• Use a culture from another batch of yogurt or buy a starter culture.
• The key to making great yogurt at home is to hold the milk at 38°C/ 110°F for a minimum of 24 hours, using the Luvele yogurt maker makes that so easy to do.
• Serve it with some homemade fermented nut butter and fruit for a delicious snack.
• If your yogurt is runnier than your desired texture, consider straining the whey from it.

Supplies you may need:

• Milk
• Cream (optional)
• Yogurt starter culture
• Thermometer
• Luvele yogurt maker
• Wide mouth mason jar
• Wide mouth plastic lid

How to make GAPS homemade yogurt using pasteurized milk

Step 1: Measure the appropriate quantity of milk to fill your yogurt maker and pour into a clean saucepan.

Step 2: Heat and hold the milk

Holding the milk at this high temperature allows the milk proteins to denature which thickens the yogurt.

Step 3: Cover the milk and let it cool to below 42°C / 107°F. (For a more rapid cooling time place the saucepan in a sink of cool water.)

Step 4: Add the starter culture and gently stir in. Try to avoid making bubbles.

Step 5: Pour the milk into the yogurt maker and put the lid firmly on. Then place in the yogurt maker base and fill the base with water to the fill line. Place yogurt maker lid on and you are ready to begin fermentation.

Step 6: Set the time and temperature. I like to do 38°C for 24-26 hours.

Step 7: Once fermentation is complete, transfer yogurt to a glass container such as a wide mouth mason jar and place in the fridge for at least 8 hours to set.

Why do you have to heat milk to make yogurt

If using store bought pasteurized milk, you will first need to heat the milk to 100°C to kill any pathogens that may have grown since its commercial pasteurization.

How to introduce GAPS Homemade yogurt

Start with 1 teaspoon per day.

Slowly increase to 1-2 cups per day.

Note: Yogurt is a high protein dairy that can be a bit more challenging to tolerate than cultured butter and homemade sour cream.

How to store

When the GAPS homemade yogurt is all done, transfer to a wide mouth mason jar with an airtight plastic lid and store in the fridge for up to two weeks.

GAPS homemade yogurt is a great snack; it can be added to soups for a creamy texture and flavour.

Thank you so much for stopping by the kitchen!

GAPS and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.