Greek yogurt: health benefits and homemade recipe for a fraction of the cost

Tried Greek Yogurt yet?  I overheard some women in a restaurant trying to describe it.  Silky was the word that kept coming up. This is one treat you won't want to miss and it's even good for you!  With nearly twice the amount of protein and less carbs than regular yogurt it is well worth the extra cost.  In these times of economic instability, however, not everyone can justify spending more on their food budget.  With these simple instructions you can make your own for less than $2.00 a quart which will also help you be better prepared to face any continued slide in the economy.

Health benefits:

Low lactose levels:  Greek yogurt has lower lactose levels than regular yogurt, making it a better choice for lactose intolerant individuals.  The incubating process also creates bacterial cultures which provide enzymes that contribute to better digestion of lactose.

Higher protein content:   On average a cup of Greek yogurt has 20 grams of protein and only 8 grams of carbohydrate compared to plain, low-fat yogurt at 12 grams protein and 7 grams of carbohydrate.

Intestinal wellness:   Stress, antibiotics, eating sugar, and many other things we do can create an imbalance in the flora in our intestines, yogurt helps to restore the healthy bacteria needed for proper health.

Weight loss:  Studies have indicated that eating yogurt will help with weight loss.  Because of the higher protein content of Greek yogurt you can eat less and feel fuller longer making it an even better choice if you're watching what you eat.

How to make it: 

Approximate preparation time: 20-25 minutes (you do not have to stir constantly so plan to make it at a time when you can use the time cleaning or doing something else with short interruptions).

Yield:  Recipe will make 2 quarts regular yogurt or 1 quart Greek yogurt, adjust portions to fit your needs (e.g. 1 quart milk, 2 Tbls yogurt start, or 4 quarts milk, 1/2 cup yogurt start).

Supplies: plain yogurt (Dannon plain yogurt is a good yogurt for your starter), medium size picnic cooler, quart jars with lids, candy thermometer, cooking pan, cotton dishcloth, colander and large bowl

1. Take 1/4 cup yogurt out and set aside in medium size bowl and bring to room temperature.  Pour 3 quarts hot tap water into your cooler and put the lid on it.
2. Pour 2 quarts of milk into pan (you can choose to use low fat or whole milk). Turn heat to medium high and cook milk, stirring occasionally to prevent scorching, until temperature reaches 175-180 degrees (do not bring to boiling). You can cook it on high heat which will shorten the time but requires more constant stirring. Place candy thermometer on edge of cooking pan so that it sits in milk but doesn't touch the bottom of the pan (approximate time 10-15 min).
3. While milk is cooking fill sink half full with cold water.  When milk reaches the desired temperature remove pan from stove and put in sink of cold water (make sure the water does not go over the top of pan). Stir occasionally to keep the temperature consistent throughout the mixture until it reaches a temperature of 110-115 degrees (approximate time 10 min).
4. Remove from sink and take 1 cup of the heated milk and pour into the bowl of yogurt you set aside. Blend this well and then pour back into the heated milk and blend well with a spoon or whisk.
5. Pour milk into sterile quart jars and secure their lids.  Check the water temperature in your cooler with your candy thermometer.  You want this water between 110-115 degrees to maintain the temperature of your yogurt start.  Place jars in cooler and cover with lid; set aside being careful not to disturb during incubation.
6. Check jars in 4 -6 hours by tipping one jar at a slight angle, contents should have thickened, if it doesn't appear thick enough incubate for another hour or two. Mixture will thicken up slightly after being refrigerated. This mixture is regular yogurt.
7. To turn it into Greek yogurt pour your quarts of yogurt into colander lined with dishcloth. Cover completely by folding dishcloth over yogurt, making sure all edges of dishcloth are in colander as they will get wet and drip if they are left hanging over the side.  Place colander inside a larger bowl and refrigerate for 2 hours. Yogurt should be consistency of sour cream when it is complete.  Discard drained off whey or save to use as liquid in cooking.  If you started with 2 quarts of yogurt you will have approximately 1 quart of Greek yogurt. 

For those who are not so culinary inclined you can also use plain, store bought yogurt and skip to step 7 although this is not as cost effective.

Tips:  Pour leftover Dannon yogurt into ice-cube trays and freeze, store in zip-lock bag in freezer and pull out a couple of cubes to thaw for new starter before you begin your next batch.  You can also use some of the plain yogurt from each batch to make a new start but this will eventually make a more sour yogurt, so plan to use a fresh start after a few batches.  Use in smoothies, in place of sour cream, over granola or add spices to make a dip.

For more information:  Choosing the right kind of yogurt