Saturday, October 27, 2007

Homemade HI-Protein Yogurt

Making yogurt at home is easy, requires little active time and saves loads of cash. You can easily culture a whole gallon of the most fancy schancy yogurt as long as the container reads "Contains Live and Active Cultures." Here, the traditional yogurt recipe gets ramped up a little with the addition of whey. I also like to add vanilla and Sweet N' Low Brown to the milk once it has cooled a little.

*You will need a candy thermometer*


1 quart of low-fat or 2% milk

2 scoops unflavored or vanilla whey or soy protein powder

4 oz of plain commercial yogurt (with live and active cultures)

heavy bowl



Preheat your oven to 100 F or start a hot water bath set-up. Alternatively, heat your oven in the warming mode and shut it off as you start to cool the milk (see below).

1. First, heat the milk in a large saucepan, stirring constantly so a skin does not form. Heat the milk slowly until it comes to a simmer and keep it there for about 5 minutes. DO NOT allow the milk to go into a rolling boil or burn.

2. Take the pan off the stove and allow the milk to cool to about 115 degrees F. The milk should not fall below 100 F during the whole culturing process.

* Heating the milk to a simmer is important because it kills harmful/competitive bacteria, so you healthy cultures can dominate!*

3. While the milk is cooling down, purée 2 scoops of whey with 1cup of warm milk; blend until smooth and add back to the milk mixture.

*Avoiding clumps here*

4. Once the temperature has reached 115 F, whisk in 2 tablespoons of store-bought yogurt containing live and active cultures with ½ cup of warm milk; add the mixture the rest of the warm milk and stir thoroughly.

5. Cover the bowl, wrap it in a towel. Place the entire thing in the oven which has been turned OFF for 20 minutes or so. Alternatively, you may also fill a small cooler with hot tap water and set the yogurt dish inside.

*I like to use a stain-resistant tupperware, since it is heat resistant and has a cover that thats. Also, the tupperware eliminates the need to transfer the yogurt when it has finished culturing*

* Adding the yogurt starter before the milk is adequately cooled will kill your little friends! So be patient!*

6. Allow the yogurt to set for 4-8 hours; the longer you leave it the 1) harder it will be; 2) more acidic it will be (sour); and 3) more healthy culture it will contain.

Serves 4

Nutrition (with 1% Milk): 170 Calories, 16g carbs, 20g protein, 2g fat

Random Side Note: If you happen to happen to be overtaken by an impulse-spending urge and buy a bag of cultured cheese, do not melt it! This will also kill the cultures that are useful!

1 comment:

Anonymous said...

My wife has made yogurt and cheeses for years. I never thought of putting protein powder in it. I hate taking powder (and milk or juice) to work for an after work workout. But this would be great for at the gym.