What are good yogurt recipes? I can't eat yogurt plain, what can I put inside it to give it flavor? I know this doesn't relate to kefir, but it's close =)

And does sour cream also have any good bacteria in it?

I honestly don't know about the sour cream.... Here's wikipedia's page on sour cream.. http://en.wikipedia.org/wiki/Sour_cream

Kefir's info on lactose intolerance:

For the lactose intolerant, kefir's abundance of beneficial yeast and bacteria provide lactase, an enzyme which consumes most of the lactose left after the culturing process.

Fresh ginger root added to tea is simply delicious as well.

I don't think it's quite correct to say that kefir can colonize the intestines, but yogurt can't. It's more that the strains used in most commercial yogurt can't. They don't survive. But I make it using a probiotic capsule that contains the better strains and organic milk. Making yogurt is much easier than kefir. And making either is cheaper than buying it. I buy a half gallon of organic milk for under $3 and make one quart of yogurt and either drink the rest or make more yogurt.

BTW, it's Lactobacillus rhamnosus and Bifidobacterium Breve that will protect you from e. coli.

http://www.acne.org/messageboard/index.php...5&hl=yogurt

I don't think it's quite correct to say that kefir can colonize the intestines, but yogurt can't.

I don't think it's quite correct to say that kefir can colonize the intestines, but yogurt can't.

Who said it can't? I know it wasn't me...You must be talking about this:

But kefir can actually colonize the intestinal tract, a feat that yogurt cannot match.

Thanks for sharing!

I just put in several tablespoons of yogurt with live cultures and/or the probiotic capsule.

Thanks for sharing!

 

I just put in several tablespoons of yogurt with live cultures and/or the probiotic capsule.

You said you had used dannon for a starter..Which yogurt are you currently using? Also, I'd like advice on which probiotic capsules would be good to use.

I do have a heating pad, so I would probably use that method.

I currently buy my Kefir premade in bottles at our local supermarket, but I really do like the idea of doing it myself. Then I can control what it's sweetened with should I decide to.

Thank you very much.

You seem to have a wealth of knowledge. It is wonderful getting you to expound upon it.

fiber will also feed the good bacteria and help them grow.

fiber will also feed the good bacteria and help them grow.

You can also make something very similar to creme fraiche or Crema to Latin Americans using purchased buttermilk for a starter. This is similar to sour cream, just with a milder flavor and it usually has a thinner consistency (at least crema is thinner, I've never had creme fraiche). I have no idea what benefit the live cultures have, but presumably they at least consume some of the lactose. And it tastes good and you can make it with organic and/or raw milk.

It can be used in place of cream sauces made with flour and cream that involves dirtying yet another sauce pan. Have with fruit, frijoles, etc.

You just buy commercial buttermilk, which isn't really buttermilk but a fermented product. I looked for a while for organic and/or something that said it had live cultures but never found any so I just used a supermarket brand. Just use a few tablespoons in milk and ferment just like yogurt. Then you can use a spoonful or so of your crema for the next batch. You are supposed to use cream, but I used whole milk.

Another thing you can do with yogurt is drain the whey from it so it thickens and use it like a cheese spread. Stir in some herbs, sun dried tomato, etc. In my prior post I mentioned adding a probiotic capsule to my yogurt and it makes it thicker and tangier which should make it even 'cheesier.'

Different probiotic strains help different conditions. Some were mentioned above. This article names some others. http://realage.typepad.com/youdocsdaily/20...s-its-good.html

And here:

http://www.acne.org/messageboard/index.php...t&p=1903649

QUOTE

Different strains can have different benefits, but apparently not all can survive the stomach acids and make it to your intestines. So it's complicated and I've just started looking into it.

I've read that it's the Bifidobacterium strains, also known as bifidus, that protects you from e.coli. But when I tried to find more info, I find studies of Lactobacillus strains and e.coli, specifically Lactobacillus rhamnosus. But if you read further, it says that Bifidobacterium Breve can 'inhibit the consequences of e. coli.

http://iai.asm.org/cgi/content/full/73/8/5183

So apparently you need them all. Or at least a variety.

Here's a list I've found of commonly used strains that are used in probiotics:

Lactobacillus casei Shirota (or LCS), from Yakult and used in the product of the same name.

Lactobacillus rhamnosus LGG, used in over 25 countries. Strain owner is Valio from Finland . Lactobacillus acidophilus LA7, in many dairy products

Lactobacillus acidophilus LA5, in dairy products and food supplements

Lactobacillus acidophilus DDS, mainly in food supplements

Bifidobacterium lactis, BB12, in dairy products

Bifidobacterium longum BB536, in dairy products and supplements

Lactobacillus casei LC1, used in products from Nestle

Bifidobacterium animalis DN-173 010 (Bifidus Essentis), used in products by Danone

This site says that the one's used to make greek and bulgarian yogurt don't survive. There seems to be a battle about this between yogurt people and probiotic manufacturers, though, with the pro yogurt crowd claiming that studies of yogurt eating people show benefits from yogurt that probiotics in capsule form don't show.

http://www.pdrhealth.com/drug_info/nmdrugp.../pro_0034.shtml

Know Your Probiotics: Benefits of Lactobacillus Plantarum:

http://www.insidershealth.com/article/know..._plantarum/3887

QUOTE

It can provide treatment for irritable bowel syndrome, decrease Crohns disease symptoms, help heal colitis and act as one of the best probiotics for aiding your intestines with digestion.

Lactobacillus Plantarum has an uncanny ability to quickly digest protein and liquefy gelatin, making it very beneficial in not only treating, but also preventing food allergies. It also performs the functions of regulating immunity and stomach inflammation. Of even more importance to the human body is its ability to absorb and maintain important nutrients such as omega-3 fatty acids, vitamins and anti-oxidants, making it vital for fighting infection and taking control over the bad bacteria.

In many cases where patients are taking antibiotics for an infection they develop a yeast infection, which contributes to good bacteria becoming destroyed. This is not the case with there is an adequate amount of Lactobacillus Plantarum in the body. They manage to continue to do their job while allowing the antibiotic to do its work as well.

Know Your Probiotics: The Benefits of Bifidobacterium Bifidum:

http://www.insidershealth.com/article/know...um_bifidum/3888

http://www.insidershealth.com/article/know...um_bifidum/3888

QUOTE

build up the immune system, lower the cholesterol levels, lessens the chance of allergies, aid in digestion and helps to prevent the effects of tumors in colon cancer. Bifidobacteria has also been very effective as a remedy for vaginitis, diarrhea, irritable bowel syndrome, yeast infections and more.

Fresh ginger root added to tea is simply delicious as well.

I dunno if I agree the delicious part but ginger tea definitely helps me with an upset tummy! Swear by it, even though I dont enjoy it!

There are other fermented foods you can try as well:

http://www.acne.org/messageboard/SAUERKRAU...IC-t205113.html

http://www.healingcr...fun/ferfun.html

http://www.cooks.com...-247207,00.html

Also, sour dough or some other fermentation methods can make grains digestible even to celiacs.

http://www.acne.org/messageboard/Bifidobac...-c-t200362.html

i've been using kefir for about two months now, and I definitely notice it's benefits on my digestion being as it i've been lactose and gluten intolerant for nearly seven years. before, i couldn't stomach eating any dairy because i'd have horribly negative digestive reactions. after using kefir for a few weeks, i was able to occasionally have ice cream without any issues whatsoever.

i make kefir shakes for my breakfast everday. i strain the kefir into the blender, add a cup of blueberries or strawberries, a teaspoon of cinnamon, some freshly ground ginger (or powdered ginger if i'm in a rush), and Total EFA 3-6-9 oil.

i tried drinking kefir after straining it without adding anything to it for flavor, and it wasn't the best tasting cup of goat's milk. adding some berries, cinnamon, and ginger to it is almost a necessity for anyone who doesn't enjoy slightly bitter drinks.

for anyone interested in making their own kefir, check out *Moderator edit, URL removed - read the board rules. *. it helped me quite a bit when my kefir grains weren't producing drinkable kefir for the first two weeks I was trying to make it. also, there are a lot of really good ideas and recipes for making cheese, ice cream, dips, and spreads using kefir.

Bifidobacterium lactis can prevent damage to intestines from wheat:

http://www.insidershealth.com/article/the_...ium_lactis/3890 http://www.celiac.com/articles/21756/1/Liv...adin/Page1.html

Another fermented food thread:

http://www.acne.org/messageboard/SAUERKRAU...IC-t205113.html

^I was just at Whole foods looking at what strains were in all the yogurts and I looked at a bottle of lifeway kefir and it had bifidobacterium lactis. Apparently it's their new gimic. It said something about their new Proboost with b.lactis and something else added specifically for digestive health. I noticed that their kefir starter did not contain b. lactis.

Also, I noticed Primal Defense ultra probiotics contain it. It's expensive, but if you are experiencing digestion problems and allergies, it's worth it.

These are the strains in Green valley organics yogurt and what they claim they do. Their yogurt containers say they have 10 strains, but didn't say which. I was hoping one might be b. lactis.

1. Lactobacillus bulgaricus is always used in yogurt production. It helps to give yogurt its tart flavor and is helpful to sufferers of lactose intolerance.

 

2. Lactobacillus acidophilus is known to increase intestinal flora, so this probiotic is often recommended to those who have been taking antibiotics, which kill beneficial intestinal bacteria. It can also be helpful in reducing constipation, yeast infections and strengthening the immune system.

 

3. Lactobacillus paracasei assists in the growth of desirable bacteria in the body. It is also believed to aid in digestion as it reduces constipation and the effects of lactose intolerance. (the same thing as danon or whoever's L casei immunitas which is a copyrighted name.)

 

4. Lactoabacillus rhamnosus inhibits the growth of harmful bacteria (like e coli) in the intestine. It is used as a natural preservative in yogurt and has been found to balance the digestive tract and reduce incidences of diarrhea. It has even been associated with a reduction of respiratory tract infections in children.

 

5. & 6. Lactococcus lactis and Lactococcus diacetylactis aid in synthesis of folate and riboflavin two important B vitamins during digestion.

 

7. Streptococcus thermophilus alleviates symptoms of lactose intolerance and other intestinal disorders. It is also believed to improve health and support longevity.

 

8. Lactococcus cremoris, a bacterial starter culture, produces lactic and acetic acid, two aromatic agents of kefir. This culture adds to the characteristic flavor of yogurt and kefir.

 

9. Leuconostoc, with its ability to produce lactic acid and diacetyl, helps to ferment dairy products.

 

10. Bifdobacterium bifidum creates healthy natural intestinal flora, which aids in the synthesis of B vitamins. While it aids in digestion, it also helps prevent digestive disorders like constipation, gas, and food allergies.

Oat yogurt:

Detailed article: http://vegpeace.org/oatyogurt.html

You can ferment raw or cooked oats and other grains.

For the best flavor and nutrition, start with unprocessed raw whole oat groats.

 

Put the oat groats in a ceramic or glass bowl or jar. Add some water, enough to get them moist, with a little extra water covering them. After a few hours, or overnight, put the soaked oats and the soaking water in a blender or food processor or mortar and pestle. Blend until smooth. Pour back into bowl.

Oat Yogurt from Whole Oat Groats

 

Put dry whole oat groats through a grain mill or food processor. Either grind them into flour, or roll them into flakes, depending on the capabilities of your machine. Or put the oats in a blender, and grind them to oat flour. Or use rolled oats or steel-cut oats from the bulk bins at a store. Put the flour or flakes or whatever in a bowl with water.

aNext, Let the Oats Ferment

 

Use a ceramic bowl, since healthy fermentation produces acids that could interact with a metal container. You can cover the bowl with a plate or a cloth to keep out dust, and to keep the oats from drying. If you use a plate, it doesn't need to be a tight fit, in fact it's better to let some air in, and to let carbon dioxide out. Leave the oats in a warm sunny place, on your kitchen counter or windowsill. If you have a gas stove with a pilot light, you can leave them on top of that.

 

Stir them once in a while. If they have absorbed all the water, add a little. There should be a little water on top, or around the edges. After a few days, taste them to see if they're sour yet. Then taste them once a day. When they are as sour as you want, either use the yogurt, or put it into the refrigerator if you don't want them to get more sour.

You Don't Need to Buy a Special Starter Culture

 

Friendly micro-organisms called Lactobacilli are everywhere. They're related to the friendly bacteria that naturally live in your colon, and the ones in dairy yogurt. They like starch and fiber, and will reproduce happily if you give them a culture medium of water, starch and fiber. The kind of bacteria that grow is dependent on what food you provide them. Micro-organisms produce substances that help them and suppress their rivals, so the good lactobacilli produce acids that suppress fungi, yeasts, bad bacteria, etc.

 

Oat Yogurt or Oat Sour Cream

 

Oats are creamy, because of their high fat content, so the result comes out resembling dairy yogurt or sour cream. If you make it thicker, and let it get more sour, it will be more like sour cream.

 

Save Some Starter for Next Time in a ceramic bowl with a plate on top, or a jar with a cloth on top held on by a rubber band. Put it in the refrigerator until you're ready to use it.

That's crazy, they ferment with nothing but water? Interesting. I'd probably add a lemon or ACV to be on the safe side. I wonder how the raw oat yogurt would digest..?

How to turn one head of cabbage into 3 pint jars of sauerkraut in 20 days. From the October issue of Martha Stewart Living.

What you need:

Cabbage, coarse sea salt, pint canning jars and lids.

Classic Kraut with Caraway

1 head green cabbage

1 Tablespoon caraway seeds

Coarse seas salt

Shred cabbage reserving a whole leaf to top each jar.

Combine shredded cabbage, caraway and 1 Tablespoon sea salt in a large bowl. Let stand 20 minutes. Massage to release liquid from cabbage about 5 minutes. The liquid forms the brine with the salt.

Pack into 3 pint canning jars, making sure brine covers cabbage by at least 1 inch. Leave 1-2 inches of space at the top. Fold and push 1 reserved leaf into each to fill the empty space. The whole leaves don't need to be submerged.

Close jars tightly and place in a glass or nonreactive baking dish with at least 2 inch high sides. Place in a cool dark spot (65-70F) for 5 days to ferment.

Slowly open and quickly close jars to release built up pressure. Be careful not to let the liquid bubble out. Let stand for 5 more days. Reopen jars to release pressure again.

Let stand another 5 days and reopen, this time tasting to see if it is sour enough for your liking. keep opening every few days to release pressure.

Kraut can be refrigerated if submerged in brine for up to 6 months.

You can also add other veggies like carrot, apple, and fennel. But non cucumber or zuchini as ezymes in them spoil the texture.

-----------------------------------------------

Other sources of instructions

http://www.healingcrow.com/ferfun/ferfun.html

http://www.cooks.com/rec/doc/0,1941,154175-247207,00.html

Kimchi maker

http://store.therawdiet.com/pisaandkimch.html

Sally Fallon's Nourishing traditions has instructions for pickling all kinds of veggies. some recipes might be available free at the Weston Price foundation website.

Fermented foods, allergens, lectins, enzymes discussion:

http://www.acne.org/messageboard/index.php/topic/259933-for-those-who-are-taking-enzymes/

Kimchee -Korean spicy fermented cabbage

Up to 1½ quarts / Kimchi (kim-chee) contains lactobacilli, good bacteria produced by fermentation. You™ll need two or three pint-size jars with screw-on lids (or halve this recipe to make less). Kimchi is best eaten raw to maximize the friendly-bacteria benefits; it™s wonderful on salads, tossed with noodles and vegetables, or stuffed inside an omelet.

Immunity boosters: Probiotics

1 large or 2 medium heads napa cabbage, washed

3 tablespoons coarse sea salt

4 cloves garlic, peeled and roughly chopped

3 tablespoons chopped fresh ginger

1 leek, washed and sliced

2 whole red chile peppers, such as Fresno (remove seeds for less heat)

1 tablespoon low-sodium tamari

1 tablespoon rice vinegar

1.Halve cabbage and remove core. Cut into 1-inch slices and place in a large bowl. Sprinkle with 3 tablespoons sea salt. Use a plate or other weight to press cabbage down for at least 2 hours. Rinse cabbage, being sure to squeeze out excess moisture.

2.In a food processor, blend garlic, ginger, leek, chiles, tamari, and vinegar until finely chopped and mixed (nearly a paste). Thoroughly mix cabbage with garlic mixture and place into clean jars. Pack vegetables tightly into jars to remove air bubbles, pressing down until brine rises. Pour in remaining liquid if needed, leaving at least 1 inch at the top. Cover jars tightly.

3. Allow kimchi to ferment at room temperature for 48 hours, and then transfer to refrigerator, where it will continue to slowly ferment and intensify. Refrigerated, kimchi will last at least a month.

PER SERVING (½ cup): 53 cal, 0g fat (0g mono, 0g poly, 0g sat), 0mg chol, 1g protein, 43g carb, 4g fiber, 400mg sodium

 

Good article on what all various strains of probiotics do for you and the essential symbiotic relationship they have with each other. It really does take all kinds.

http://www.marksdail...ora/#more-25006

See also this chart on the impact of various prebiotics (fiber that feeds the probiotics):

http://huntgatherlov...ecrets-butyrate

Resistant starch and pectin are amongst the most beneficial, FYI all you avoiding tubers, legumes and apples.

Article on alternatives to antibiotics to non life-threatening and/or non-acute conditions, especially for those of us who maintain their immune system with vitamin D, sleep, nutrients, probiotics, etc.

http://www.marksdail...rol/#more-25024