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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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April 08, 2008

DIY – Butter, Yogurt, Kefir, Oh My!

By Worker Bee
72 Comments

While its certainly sometimes easier to stop by the grocery store when you’re out of key household ingredients, it is often healthier – and sometimes even less time-consuming – to make your own at home.

The following are some Mark’s Daily Apple approved recipes for everyday items:

Homemade Butter:

Not that there’s really anything inherently wrong with the butter you might find on your grocers shelves, but sometimes homemade just tastes better.

Ingredients:
2 cups of heavy whipping cream or double cream*
1 cup of ice cold water

*when shopping for the cream, its best to opt for those varieties without carrageen or other stabilizers. Also, where possible, select “vat pasteurized cream” as opposed to ultra heat treated (UHT) or HTST pasteurized varieties. Also, where possible, start with cream that is at a temperature of about 60 degrees.

Method:
Dig out your food processor and select either the plastic blade or regular chopping blade. Fill food processor about ½ full with cream and blend at medium speed. As you blend, you will notice that the cream transitions from sloshy to frothy to whipped cream to a very stiff whipped cream. Keep blending until the mixture “seizes” and the whirring you previously enjoyed will now go back to sloshing. DO NOT PANIC – this is just a sign of the butter (the yellow bit that surfaces) is separating from the buttermilk (the rest of the fluid). Drain out the buttermilk, then add some of the ice cold water, blend further, and discard the excess. Repeat until the water comes away clear (a process known as washing the butter). Place butter in a large jar and shake to remove any excess water. Store in ramekin, butter dish or in rolls of wax paper. Should yield approximately one cup of butter.

Yogurt:

Ahh yogurt…something so simple yet so delicious. Until the manufacturers got hold of it and started adding all kinds of additives and heck, even throwing fruit on the bottom! Here’s a recipe for a yogurt you can be proud of!

Ingredients:
1 quart of milk
Starter Culture

A starter culture is basically any compound that already has live active cultures in it. You can purchase dry cultures at your local health store, but they do tend to be on the expensive side. A cheaper – and easier – alternative is to simply obtain a starter culture from plain yogurt purchased at a grocery store. However, when doing this, be sure to select a brand of plain yogurt that clearly indicates on its label that it contains live active cultures or else this will not work. To maintain the culture, store the yogurt – about ¼ cup is all you need for this recipe – in an airtight container in your fridge.

Method:
To make, pour the milk into a small sauce pan and, using a cooking thermometer, heat the mixture of 180 degrees F. Then let cool to 105 degrees. Stir in the yogurt and pour into a glass jar. Cap the jar and place in a pan of 105 -112 degree water. Allow the yogurt to “incubate” for between 5 – 6 hours, adding hot water every now and again so as to maintain a consistent water temperature. Once the yogurt is able to retain the impression of a spoon pressed into its surface, remove from the heat and store in a refrigerator for up to 1 week. If it doesn’t thicken up, it may be due to too many heat fluctuations, but don’t panic, it can still be saved! Try adding just half a teaspoon of unflavored gelatin disolved in a small amount of water. If plain yogurt isn’t your thing, consider adding these healthy – and sugar free – flavorings: Vanilla extract, almond extract, or coffee flavoring.

Kefir:

Gaining in popularity here in the U.S., kefir is a fermented type of milk that resembles the consistency of grocery store yogurt drinks.

Ingredients:
1 tbsp kefir grains
1 quart whole or 2% milk (organic, non-pasteurized is preferable for this recipe)

Method:
Put kefir in a glass jar and fill almost full with the whole . Cover with a clean cloth and set aside on your kitchen counter. Wait 1 to 2 days, stirring periodically with a PLASTIC spoon (this is particularly important since metal appears to damage the cultures). When thick, strain out the kefir grains with a plastic strainer (being careful to keep the grains intact), pour back into a clean jar and repeat. Next time you wish to make kefir, you can use these same grains as they will continue to remain active – just pour them into a glass jar, cover with water, seal and refrigerate.

Tempeh:

Although there’s a lot of steps in this recipe, it really is quite easy. Trust us, you’ll never need to buy pre-made tempeh again!

Ingredients:
2.5 pounds of dry soybeans
4 tbsp vinegar
2 tsp tempeh starter (available online or at your local health food store)

Method:
First boil the soybeans for about an hour. Next, drain and rinse the cooked beans and run them through the food processor (with slicing attachment) to remove the outer skin and split the beans. Then, fill the bowl containing the beans with water and pour off the water with some hulls through a sieve – repeat until you have removed most of the hulls. Next, pour the beans onto a couple of kitchen towels and rub them dry to remove excess water (which will spoil the batch!). Put the beans back into the mixing bowl, add the vinegar and starter, mix thoroughly and then divide mixture and half fill sandwich bags that have been pierced with a sewing needle. Holes should be about ½ an inch apart. Place on a towel and put in an incubator (a warm room or small enclosure where the temperature can be adjusted to between 86 – 90 degrees F. Check every half hour or so to keep the temperature consistent and make adjustments as necessary. After about 15-16 hours you will begin to see condensation on the bags and the bags will also begin generating their own heat (adjust temperature accordingly to remain consistent) At 21-22 hours you will begin to see the white mycelium, followed by grey spores at about 24-26 hours. At this point, they are done and can be lifted out of the bag as a whole piece. You can either eat them fresh, refrigerate it for up to 5 days or freeze it for future use.

Ricecake, roboppy, David Niergarth, mariaboismain Flickr Photos (CC)

Further Reading:

Alternatives to Canned Soup

Homemade Condiment Creations

Choose Your Own Salad Adventure

That’s Fit: Tempeh vs. Tofu – A Soy Slamdown

Subscribe to Mark’s Daily Apple feeds

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72 Comments on "DIY – Butter, Yogurt, Kefir, Oh My!"

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Katie
Katie
8 years 5 months ago

Excellent! Hardly anyone seems to appreciate kefir, so when I tell them I have a colony kefir grains, I get weird stares. The only thing to be keep in mind is that they will grow on you. I think my culture doubled in a few months. Leave them in water long enough and they will die on you, but it takes a while.

Also, once you have your kefir, you can make something that resembles Greek yogurt just by leaving it in a cheesecloth covered strainer overnight. Really tasty.

Heather
Heather
8 years 5 months ago

Thank you, thank you, thank you for posting these recipes. I had looked for Greek yogurt, but our stores only have the bad kinds. And I had assumed getting a starter culture would involve some sort of internet shopping, I had no idea you could just use regular yogurt to start it.

I’ve never tried either kefir or tempeh, but had resolved to try them if I ever ran across them. Now I guess I can make them whenever, although I don’t know how good a judge of how mine turns out I’ll be, haha.

matt
matt
8 years 5 months ago

Can you use raw milk to make the butter?

Lisa
Lisa
7 years 4 months ago

Raw milk is the best thing to make butter with! Just take cream off the top and shake away. I actually use my Bosch mixer, but you could use a blender also, to speed up process.

Lisa
Lisa
7 years 4 months ago

If you want to make the most divine yogurt, try 1 quart raw milk, 1/2-1 Tablespoon vanilla, and 3 Tablespoons plain yogurt as a starter.

Barry
8 years 5 months ago
Mark, Mark, Mark.. where to begin.. There’s plenty wrong with butter that you by at the store. Namely, it’s made from milk that comes from cows that are raised on CORN. Anyone who has read The Omnivore’s Dilemma knows all the ethical issues that surround cows raised in concentrated animal feeding operations and fed a diet of corn and drugs. Beyond that however, is the fact that meat and dairy from corn fed cows is loaded with Omega-6 fatty acids. Americans already have far too much Omega-6 in their diet, mainly because of corn fed live stock. Why make it… Read more »
Lisa
Lisa
7 years 4 months ago

I agree. What cows are fed and how it is processed has a lot to do with why people are lactose intolerant.

Primal Palate
Primal Palate
5 years 1 month ago

Kerrygold (ireland), Lurpak (denmark) and Cloverleaf (USA, Idaho) all make grassfed butter high in K2 and E.

Dave C.
8 years 5 months ago

Smart Balance is a better choice for those seeking to improve their Omega 6 to 3 ratio.

Really? This taken from the container of Smart Balance (organic) sitting in my refrigerator:

Omega-3: 340mg per serving
Omega-6: 2720mg per serving

For the mathematically challenged, that a ratio of 8:1 in favor of Omega-6.

Donna
Donna
8 years 5 months ago

Don’t forget about goat butter @ health food store(made W/goat milk!) Let’s not forget about the goat, I really dig goat cheese, too!

DP
DP
8 years 5 months ago

I agree with Dave C. Until i looked closely at the nutrition facts on the label from Smart Balance, i thought it was a better option than regular butter. I dont use either now.

Barry
8 years 5 months ago

Yes Dave, really. It’s a better choice for improving, not completely rectifying, one’s omega 6 to 3 imbalance. Butter from corn fed cows has a much worse ratio.

Barry
8 years 5 months ago

By the way, Dave, the regular Smart Balance has a ratio of 5.8 to 1. So don’t buy the organic if you want an even better choice.

Mark Sisson
8 years 5 months ago
Barry, “Mark, Mark, Mark…” Not the best way to engage me here. I appreciate the fact that you have taken it upon yourself to get in shape and eat right. Good move. Congrats. Since you are new here (and apparently new to the art and science of nutrition and weight-loss), you may want to go back and revisit some of our earlier posts (we have over 1100 now). You would have a better understanding of our position. We have no problem with fat (even sat fat). We are really down on carbs other than those from vegetables and a few… Read more »
yunkstahn
yunkstahn
8 years 5 months ago

OK Barry,

The ingredients list for SmartBalance:

Natural oil blend (soy, palm, canola, olive), water, contains less than 2% of the following: salt, whey, vegetable monoglycerides and sorbitan ester of fatty acids (emulsifiers), soybean lecithin, potassium sorbate, lactic acid (to protect freshness), natural and artificial flavor, vitamin E (dl-alpha tocopheryl acetate), calcium disodium EDTA, vitamin A palmitate, beta-carotene for color.

The ingredients list for butter (in this case, Kate’s Homemade brand from Maine):

Organic pasteurized sweet cream (milk).

Hm…which one is healthier?

To quote Mr. Pollan, eat FOOD, not “food products.”

WeightingGame
8 years 5 months ago

I loooove kefir – a frozen kefir store called Starfruit is just now opening here in Chicago (kind of like Pinkberry, but with all the good probiotics and protein and calcium.) Lifeway Low-fat Pomegranate is my fave. I had no idea you could make it at home. Thanks for the tip!

Anna
8 years 5 months ago
Ahhhh, butter, a true health food. I put butter on and in as many foods as possible, it seems. Most of the butter I buy for spreading, topping vegetables, and cooking, is organic & raw, from a pastured herd in Central California. Currently, in California, it is possible and legal to buy raw cow’s milk, cream and butter in retail grocery stores, though not all stores carry it. Or it can be ordered direct from the dairy and shipped UPS, for about the same price as retail. I have toured the dairy and creamery, led by the owner, so I… Read more »
Lisa
Lisa
7 years 4 months ago

I would love the name of the dairy. I can buy raw milk where I live, but not raw butter.

Amanda
Amanda
8 years 5 months ago

Does anyone know if you can add live active cultures to a non dairy beverage (not soy)?

Activia yogurt is the only thing that’s helped my digestive system but I get too much mucous and sinus problems from it. However, I’d like to use it as a starter in a non-dairy beverage and see if it would have the same effect. I tried it with almond milk but it separated and looked pretty gross.

Any suggestions?

Tristan
Tristan
4 years 1 month ago

I have used canned coconut milk and it is good! I use it in my smoothies and I like the taste a bit better than whole milk kefir that I’m probably gonna start drinking it straight. HTH 🙂

Anna
8 years 5 months ago

Amanda,

Have you tried brewing/fermenting kombucha?

Amanda
Amanda
8 years 5 months ago

Hi Anna,

I haven’t tried Kombucha. Isn’t it really strong and also a long process?

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[…] DIY – Butter, Yogurt, Kefir, Oh My! […]

Adriana Trenev
7 years 11 months ago

Mark– We all know that yogurt starter can be obtained from a “culture” of plain yogurt purchased at the store, but it’s a second- or third- generation, rather then fresh, potent beneficial bacteria. The best way to make an authentic home-style yogurt, rich with probiotics, is to do it with Natren’s Yogurt Starter. For more information, check out http://www.natren.com or http://www.truthaboutprobiotics.com Also, we recommend using either raw whole milk (if you live in California, Organic Pastures makes great raw milk) or Strauss Family Creamery Organic Milk. Make sure to use a yogurt starter in your kefir and yogurt-making endeavors.

trackback

[…] can be part of the Primal lifestyle) 2 tbsp mayonnaise (extra credit if you make your own) 2 tbsp plain yogurt ¼ tsp freshly grated nutmeg ¼ tsp ground cinnamon Salt and pepper to […]

Rachel
Rachel
7 years 9 months ago

Absolutely love Kefir. I’ve been drinking it for a year or two because my dad started making his own at home with raw milk because the stuff at the store had all the terrible fillers in it. Now that I’m on my own, I’d love to start making my own too.

Kefir + organic frozen blueberries or frozen pitted cherries make a wonderful smoothie, with no ice needed. Sometimes I add a small spoonful of flax seed but it’s still great without it.

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[…] DIY – Butter, Yogurt, Kefir, Oh My! […]

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[…] well and set aside to cool to room temperature. To eat, dip a leaf in a fine balsamic vinegar (or homemade butter or mayo) then bite down to remove the flesh of the leaf with your teeth. Discard remainder and […]

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[…] DIY – Butter, Yogurt, Kefir, Oh My! […]

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[…] for those following a strict Paleo, EF or Primal lifestyle I think Kefir has its […]

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[…] for those following a strict Paleo, EF or Primal lifestyle I think Kefir has its […]

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[…] for those following a strict Paleo, EF or Primal lifestyle I think Kefir has its place…. Share and […]

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[…] for those following a strict Paleo, EF or Primal lifestyle I think Kefir has its […]

Ben
Ben
6 years 11 months ago

So…I bought some starter kefir but it comes in a packet and looks like salt or sugar, no grains. Not sure if this is just a trait of commercially bought stuff. Also I bought some kefir in a bottle from whole foods to try it out. Is it supposed to have a bitter aftertaste? Cause I’m not really digging it. I should try it with berries or maybe the protein powder I use for shakes so hopefully that makes it better, or I learn to like it.

Anita
Anita
6 years 11 months ago

Ben, You won’t do so well with commercial starter kefir; you really need real LIVE kefir grains. Someone nearby will have some to share, as they multiply when looked after.
Look on ebay, or check the ‘toronto advisors’ worldwide source list for kefir grains. They can be posted easily. Homemade kefir is so yum, & so good for you!

pattirose
pattirose
6 years 6 months ago

Is it possible to make my own kefir using store bought bottled kefir as a starter?

Anita
Anita
6 years 6 months ago

pattirose,
You can’t make real Kefir with a store-bought kefir. You need LIVE Kefir milk grains, to innoculate the milk. The grains can be re-used indefinitely.
(That’s kombucha you’re thinking of-can be made from a bottle of kombucha-but that’s another story)

Mike
Mike
6 years 6 months ago

This is a old post and I’m not sure anyone will answer me but…. How is that much soy not horrible for you???

Anita
Anita
6 years 6 months ago

Mike, you’re so right, soy is not good for you.
Only fermented soy products, such as tempeh and miso, provide nourishment that is easily assimilated, especially when combined with other elements of the Oriental diet including rice, sea foods, fish broth, organ meats and fermented vegetables. The nutritional value of tofu and bean curd, both high in phytates, is questionable. I believe this- http://www.westonaprice.org/The-Ploy-of-Soy.html

pattirose
pattirose
6 years 6 months ago

Thank you Anita for the quick answer. I see there are many sellers on Ebay that offer it quite reasonably. I assume that the live milk grains are good only for milk or coconut milk or almond milk? And the water kifir grains are for juice etc? Does it matter much what country they originate from? I see Japanese ones and Russian ones on Ebay?

Anita
Anita
6 years 6 months ago
Hi pattirose, Yes, milk grains are for milks, water grains are for fruits. The water kefir grains are also called Japanese Water crystals, this may be where you read that, but that was a long time ago that they came from there.? The milk kefir grains, most of them originated in the Caucaus, near Russia, but again, that would be a long time ago. Get LIVE fresh active grains, not dried/dehydrated. I haven’t heard a lot of success stories about those. They travel ok in the mail for a few days, wel-packaged, as any reputable seller would strive for. Buying… Read more »
Anita
Anita
6 years 6 months ago
pattirose
pattirose
6 years 6 months ago

I wish I was in Australia with all that wonderful fresh local fruit and all the sunshine and warm weather but I am in Canada. There is a seller on Ebay that has the Japanese water kefir grains but they are dried so I’ll pass on those and thanks for the tip on that – appreciate it!

Jared
6 years 5 months ago
I’ve tried making yogurt a couple of times, 2nd and 3rd time I have came out much better, ive read or seen comments saying raw milk and cream is much better, especially if your trying to make greek style yogurt, i tried after a day or two of making it to blend some honey and cinnamon in with it and it went back to fermented milk almost, is it better to leave the yogurt cool after you made it for a few hours then put in the refrigerator, and how long until its ready to eat, the next day or… Read more »
Patty
6 years 4 months ago

You can make your yogurt at night and wrap the container it is in with a heating pad, set to low. No messing with a pan of warm water!!

After it is yogurt, line a strainer with chessecloth (or a clean white tshirt) and then place in a bowl in the fridge. Lest drian for 4 to 6 hours and you have greek yogurt. Add stuff like garlic and parsley and you have a great spread for sandwiches, or add raw honey for a great dessert.

pattirose
pattirose
6 years 4 months ago

How exactly does one do that? After it has been heated to 180 degrees F. or after it has cooled to 105 degrees??

Patty
Patty
6 years 4 months ago

After it has cooled to 105, wrap it in the heating pad on low for 4 to 6 hours.

pattirose
pattirose
6 years 4 months ago

I will try that next time, thanks Patty!

trackback

[…] fruit and nuts. He also suggests probiotic usage, either in supplement or whole food form (yogurt, kefir, sauerkraut), to repopulate the gut with good flora. The next one is the most interesting: eating […]

Robin
Robin
6 years 2 months ago

Okay, so on the topic of butter, which one is my best bet? I’ve always thought that butter wasn’t a smart choice. Please help to clarify.

pattirose
pattirose
6 years 1 month ago
I have finally gotten some kefir grains, both water and milk and am getting ready to do the second ferment and flavor them. I was wondering if anyone had any suggestions as I have only had the store bought kind before. Is it as easy as blending it up with some fresh fruit and something to sweeten it up a little, like some date paste or maple syrup or agave? Once I do that how long can I keep it in the fridge? Or should it be drank right away? If I use dried fruit for the water one, can… Read more »
Wilson The Writer
Wilson The Writer
6 years 1 month ago

Great recipes – I can’t wait to try out the butter recipe tonight. How long will the butter last for? Given it involves fresh cream I’m assuming that we’re looking at little more than a week – any help on this one would be much appreciated.

Thank you :).

trackback

[…] can be part of the Primal lifestyle) 2 tbsp mayonnaise (extra credit if you make your own) 2 tbsp plain yogurt ¼ tsp freshly grated nutmeg ¼ tsp ground cinnamon Salt and pepper to […]

onelittlebug
onelittlebug
5 years 7 months ago

Been working on my kefir for about a month now… the grains are growing like crazy but the kefir is not at all creamy or thick. It is more…blotchy? Like milk with tiny clumps of cottage cheese. I have tried everything – blending, temp adjustments, more milk/less milk, rinsing, ….. I am really at wits end here. Anyone have any suggestions? 🙁

Jeremy
Jeremy
5 years 6 months ago

My kefir comes out clumpy also. I just mix it up real good after it is made that seems to make it a more consistent texture.

David Pile
David Pile
5 years 6 months ago

I really can’t imagine Grok fermenting dairy products… or storing liquids very often.

Sabrina
Sabrina
5 years 4 months ago

Hi mark,

I had kefir a few years ago and it died. I would like to start kefir again. Do you know how i can get a hold of some to start again?
thanks

trackback

[…] didn’t start his day off with milk – at least not after infancy. But some forms of dairy, like yogurt, provide probiotics that help with digestion and even to some degree, nutrient absorption. […]

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