Day 83: Dairy-free SCD yogurt recipe – a SUCCESS!

I’ve been promising this recipe for weeks, and I’m sorry it’s taken me this long. This yogurt is smooth, tasty and BEST of all, it has the PROPER yogurt consistency thanks to the addition of gelatine (which in itself has loads of health benefits). What a success – finally it doesn’t feel like I’m eating chewed-up nuts when I have my SCD yogurt ūüôā

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This recipe is¬†based on a few different ones¬†that I’ve tweaked/combined, but I mainly used the recipe from Thetastyalternative.com. I’ve included the links at the end.

As always with homemade yogurt, you need to plan ahead: It takes about 30 hours from step 1.

Dairy-free cashew-coconut yogurt – SCD & paleo friendly

Makes 1 litre

1/2 cup cashew nuts

1 cup shredded/desiccated coconut

15ml vanilla extract

15ml-30ml honey

6g gelatine (make sure you have room temperature water on hand too)

Yogurt starter cultures (ensure that they’re¬†lactose free if need be)

Method

Step 1: Soak your cashews in water for around 8 hours. I put them in a sealed container and keep them in the fridge, then rinse them when done.

Step 2. Make cashew milk. Cashews are the most awesome nuts to make milk from because they break down completely – no need to strain the milk. Put your cashews into a blender with 2 cups of water (filtered if you like). Pulse a few times to break up the nuts, then let it run on high speed for a few minutes. Check to make sure the nuts are completely broken down (if not, blend a little more), and then leave to stand for 10 or 15 minutes. Remove the thin layer of foam that forms on top.

Cashew milk - very smooth and creamy

Cashew milk – very smooth and creamy

Step 3. Make coconut milk. Add your coconut together with 2 cups of hot (not boiling) water to your blender. Blend for about 3-5 minutes, until it’s nice and creamy looking. Pour the milk into a strainer lined with cheesecloth or a nut milk bag, and strain it. Then, gather up the bag/cheesecloth and squeeze until you’ve extracted all the milk. Of course, you can use the pulp for cereals, bakes, etc, or dry it out and turn it¬†into coconut flour.

Step 4. Heat your milks. Add 2 cups of coconut milk and 2 cups of cashew milk to a pot (you may have a little leftover), together with the vanilla extract and honey. Heat on a very gentle simmer until you reach 85C (185F). Always remember to stir the mixture well before taking a temperature reading. I use a clay pot for this step. Keep a close eye on the milk and don’t let it overheat, boil or burn.

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Step 5. Cool your milk. Take your mixture off the heat and allow it to cool to 43-49C (110-120F). While you’re waiting (I usually place it in a sink full of cold water and ice packs), mix 6g of gelatine with 75ml room temperature water and let it sponge.

Step 6. Add your gelatine. When the milk has cooled to the right temperature, add your gelatine. Ensure that it is well incorporated by using a stick blender to give it a good proper mix. I always clean my stick blender with boiling water before hand to make sure it hasn’t got any other bits of food/flavour still stuck to it.

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Step 7. Cool again. Place the pot back into the cold water and let it cool to around 38C (100F). Give it a good stir.

Step 8: Add your yogurt starter. At 38C/100F, add your starter to the mixture. You could also use 5 capsules of probiotics instead. Give the mixture another good spin with the stick blender.

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Step 9. Incubate . Pour your mixture into a sterilised container, and place it into your yogurt maker. It will need 12 hours here, so overnight usually works best.

Step 10. Refrigerate. After 12 hours, remove¬†the container from your yogurt maker and give the mixture a good stir to re-incorporate any gelatine that’s separated. Let it stand for about an hour, then put it in the fridge for at least 8 hours.

Your yogurt is ready! I always add honey to mine because I find it quite tart, but it’s not necessary. It’s a delicious, excellently textured yogurt that is a real pleasure¬†to eat. Enjoy!

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Look at that texture!

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Absolutely delicious, especially with a little extra added honey

Check out these great blogs:

РThetastyalternative for this amazing yogurt recipe which I have shamelessly hijacked.

– WellnessMama for the instructions on making coconut milk.

– Cookies and Kate for the tips on making cashew nut milk.

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Day 78: A jar and a spoon…

…is all that’s left of the almond butter I opened… on Friday. This is why I shouldn’t buy things like this! I have absolutely no self control.

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I love nut butters. LOVE.¬†On SCD, particularly the early phases, there’s not much ‘naughty food’ to binge on. Not that nut butter is particularly naughty, but of course it is very high in calories and I suspect nut butters¬†make me bloated.

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And of course, peanuts are illegal on SCD plus they’re not *real* nuts… they’re legumes (neh-neh-ne-nehhhh-neh)

Nuts and an SCD belly

Nuts definitely don’t agree with everyone, and in fact they’re known to cause problems for people with damaged guts. Nuts are very hard to digest, and they can be bloating. They can also cause diarrhoea and/or constipation.

It’s recommended that you don’t introduce nuts (even nut milks and nut butters) until you’ve been symptom free for 3 months (for me, it’s going on 4 or 5 months).

I tested almonds quite some time ago when I first made SCD yogurt on phase 2. The first time I made the yogurt, I used unstrained almond milk which meant it had lots of ground-up almonds in it, and that¬†didn’t agree with me (lots of bloating).

I used strained almond milk next, and I tolerated that a lot better (SCD yogurt recipe here). Since then, over the weeks, I’ve introduced coconut milk, cashew butter and macadamia butter. They don’t wreak havoc on my system and I tolerate them well in small amounts, but I doubt I’m doing my body any favours by clocking a jar in 72 hours!

How well do you tolerate nuts? Any tips or advice? And HOW can I stop eating it like a crazy person?!?

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Day 73: Broccoli, bloating and 5 awesome phase 3 treats

I introduced broccoli yesterday and, as with most things I’ve introduced, I’ve followed best practices by eating it¬†at dinner on the¬†first night, lunch and dinner tonight, and I’ll do lunch and dinner again tomorrow.

Unbelievably, I seem (so far) to not be reacting to it. Could it be because I’m cooking it until it’s properly dead, or is it because 2 and a half months on SCD has really started to heal my gut? I like to think it’s the latter.

As for the bananas, I’ve been sticking to my limit of 2 per day, and it’s making a huge difference to my bloating. Right now, it’s 9pm¬†and I’ve eaten all my food for the day, yet I don’t feel uncomfortable, bloated or particularly gassy. Portion control is going well too, and I think all of this is contributing to overall feelings of increased comfort.

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5 Awesome phase 3 treats

I tend to forget that ¬†I can ‘mix and match’ the ingredients that I’ve already introduced to my diet to create some pretty amazing snacks. Here are 5 yummy things I can eat right now:

  • Banana and egg pancakes/scramble drizzled with honey

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  • Butternut roasted with garlic, tomato, onion and coriander

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  • Yogurt, banana and honey smoothie¬†(with optional nut butter)

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  • Soups: Carrot soup made with homemade coconut milk, garlic and coriander; tomato soup with black pepper, garlic and coriander

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  • GUACAMOLE! (mashed avo mixed with garlic, tomato puree, coriander, salt and pepper). Use as a sauce with any meat – works particularly¬†well with fish.

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There are lots more I could make based on the food I’m able to eat, so I really need to experiment a bit more. I’ve splurged on fresh stashes of macadamia butter and almond butter, with which I’ll also need to practice serious portion control. I also discovered that the shop downstairs has started selling freshly pressed apple juice! Life = made. Always such a treat when things just work¬†out!

I’ve been thinking about buying a juicer. Anyone with IBD/IBS ¬†have any experiences to share?

Day 69-71: A successful SCD weekend away

The weekend away was a (dietary) success! Turns out it wasn’t the nightmare I anticipated, and for the most part, eating was easy. I consumed¬†almost all the food I took with, I didn’t starve, and I even managed to eat my own food at the wedding. I also discovered that I can navigate 2 days away from home with no means to heat my food, no cutlery and a black-tie event to attend. Go me!

Here’s where we spent the weekend:

Morgansvlei Country Estate, Tulbagh

Morgansvlei Country Estate, Tulbagh – absolutely gorgeous, isn’t it?

And here’s what I packed:

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Perfect amount of food for the weekend. Apart from a few boiled eggs, 3 bananas and an avo, I ate it all

Friday night supper

I earmarked the mince ‘bolognaise’ for Friday night, but when we arrived at our guesthouse, we discovered that it indeed had a fridge… but no microwave. K suggested I¬†fill a metal box with boiling water (the box was next to our kettle, holding the teabags and sugar) and then place the tuppaware into it to heat it. That was a disaster, because the metal box leaked and we managed to completely waterlog our room!

Next I attempted filling the bathroom basin with boiling water, putting the tuppaware in, and weighting it down to keep it submerged under the hot water. It didn’t really work and I eventually gave up and ate cold mince.

Saturday breakfast

Thankfully, breakfast on Saturday was much easier: A few boiled eggs washed down with a mug of black coffee from the breakfast room.

My morning coffee on the pier outside the breakfast room.

Enjoying my morning coffee on the pier outside the breakfast room.

Having a Dawson's Creek moment...

Having a Dawson’s Creek moment…

... and just one more, because it's so damn pretty!

… and just one more, because it’s so damn pretty!

Saturday lunch

I kept my lunch quite protein-heavy to avoid bloat (I needed to not be blimpy at the wedding), so I had a few more eggs, a (cold) grilled chicken breast, and several spoons of macadamia nut butter. K’s lunch was a¬†whole lot more exciting: we went to a quirky little outdoor place call the¬†‘Bush pub’ and¬†she snacked on this droolicious looking chicken basket while the resident chickens clucked away at our feet! (#Awkward)

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Dinner at the wedding

I’d struggled to find the caterers for the wedding, so I filled a tuppaware with chicken and veg, stuck this note to it, and left it in the fridge at the venue:

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It worked! I chatted to the caterers once the wedding was underway, and when the rest of the table received their main course, I was served my own food. It was cold (WTF?!) but it was mine, it was safe, and I didn’t have to starve. I was also pretty happy that they’d known well enough to seat me right next to the wine ūüėČ It’s SUCH a treat staying at the actual wedding venue, because we didn’t have to worry about drinking and driving, and simply tottered back to our room after the event.

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I mostly avoided bananas yesterday as I didn’t want to risk ballooning¬†in my tight little dress, but I gulped several down when we got back to our room afterwards!

K & I in our wedding rags

K & I in our wedding rags

Breakfast today

More boiled eggs, more coffee, and then home!

I must say, it was easier than I anticipated… but messier. After we drenched our room on Friday night in our failed attempt to heat the mince, everything was soggy and damp for the rest of the time we were there. Also, there was nowhere to clean my used tuppaware, and nothing to clean it with, so I had to make do with the bathroom sink and some handsoap. I wrapped all my semi-clean containers in brown bags and had to wash them when we got home today (eew).

Also, there was no cutlery besides teaspoons in our room, so I had to swindle a knife and fork from the group dinner on Friday night! (I gave them back of course).

My best food tip for a weekend away

All in all, diet-wise, this weekend was very do-able. I attribute this mostly to the fact that I took a lot of food that I could eat on its own, and without heating or preparing, such as boiled eggs, ripe avo, ripe bananas, nut butter. It definitely helped that we had a fridge in our room too. All you need to do, really, is plan ahead and plan for the worst (ie: no fridge, no microwave, etc) and you’ll be fine.

Today’s food

We got home and I had to spend about 4 hours in the kitchen prepping my food for this week, as well as a Thai chicken and coconut soup for K. I made all my usual veg, and also had a brainwave that I could roast my butternut instead of peeling, chopping, de-seeding and boiling, which is such a mission. I roasted it instead and it turned out beautifully! I’ll try it tomorrow.

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I also, for some reason, bought some baby gem squash earlier this¬†week. I think it’s because our local supermarket was out of¬†everything, and for some reason it seemed like a good idea. I realised today that you can really peel or de-seed it… and then I thought, what the hell? For more than 2 months I’ve avoided all skins and seeds; let’s see if my body can handle it. So I cooked them up and had a few of them with my dinner – skins, seeds and all! So far I feel okay. They’re very similar in taste and consistency to zucchini actually.

Adult gems and baby gems

Grown-up gems and baby gems

I also made a fresh batch of yoghurt and I PROMISE I will share the recipe ASAP. It’s been on my mind – I haven’t forgotten, I just haven’t had a chance!

I hope you all had a great weekend, and that your diets are going well. Amazing how such a basic thing can totally consume your life!

 

Day 66: Important observations about SCD so far

I’ve been on this diet for 66 days, and even though it’s not a massive amount of time, it’s long enough to have realised that my progress has fallen into two distinct categories:

  • Extremely strict
  • Experimental (within the bounds of legal, stage-appropriate SCD foods)

I haven’t once knowingly cheated on this diet and I’ve stuck to the 3-day rule (at times 4 days) since the start. But I’ve also become less fanatically strict and terrified of introducing new foods. Maybe it’s manifesting more¬†psychologically than physically, because I’m not running around shoving random bits of food into my mouth. But it does mean that one big problem has crept in: Bloating.

Can totally relate

Can totally relate

I’ve spent a lot of time thinking about it because when I’m healthy and not in an active flare, the worst symptom I have is bloating, which also causes pain and that lovely, totally-not-embarrassing ‘talking’ that most often happens when I’m sitting in an echoey boardroom with several of my¬†bosses, a handful of clients and the perfectly preened magazine editor.

Yet here I am, 66 days in, experiencing bloating most days. So, below is what I have deduced about my particular reaction to foods on SCD. As always, bear in mind that everyone tolerates food differently.

1. Bananas cause me significant bloating. I’ve known this since day 4 or 5 when I introduced them, and you’ve known it too because I haven’t shut up about it. I try to eat fewer but usually I fail because…

2. I’m a snacker which makes SCD REALLY hard. Who wants to snack on a dry meatball or a cup of carrot puree? So I snack on bananas. All. The. Time. And then for dessert I have banana ‘ice cream’. I do in fact always have prepared vegetables and ripe avos in the fridge, but bananas are also easy to eat on the go or take with to work, social occasions, movies, etc.

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3. ¬†Other things besides banana make me bloated. What are they? I’m not sure. Because in this experiment that is the¬†SCD, you need to use your own body as the control, and I’ve often failed to do that effectively. You need¬†to feel good and bloat-free before introducing new foods, and while I’ve done that to some extent, I have also compromised¬†my results by continuing to eat bananas while testing other foods.

This means I’ve often experienced bloating while testing, but¬†I’ve always blamed it on bananas. However, I’m now noticing that I can eat other foods (ie: meals of meat, assorted vegetables and avo) and end up bloated – and because of the muddied test results, I can’t pinpoint the culprit.

4. You have to introduce SCD yogurt CAREFULLY. As good as it can be for you, dairy-free SCD yogurt is made up of not one but a number of ingredients Рand some of these (most notably nut milk and honey) can be problematic.

Nuts, even when blanched, blended, strained and squeezed into milk, can aggravate a sensitive gut, which is why they shouldn’t be introduced until 3 months on this diet (or 3 months symptom-free, which I reached¬†in about February). Honey is also tolerated by some but not by others, and both nuts and honey are considered potentially ‘problematic’ foods for people on SCD.

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5. Nut milks and honey are probably adding to my¬†bloating. They’ve made a fairly recent but regular appearance in my diet in the form of my yoghurt, and since their debut I’ve come to really enjoy them. Is the benefit of the probiotics outweighing the bloat? I can’t honestly tell you because while my BMs are satisfactory¬†and quite regular, I haven’t noticed a marked difference since introducing the yogurt. But I do love the sweetness of they honey and yogurt is such a perfect after-dinner treat.

6. I felt my best during intro and phase 1, but my BMs were terrible. Swings and roundabouts? Maybe, but there must be more to it than that. There must be more that I can do to control my symptoms so that I can heal and enjoy a varied diet without bloat.  This means that I probably need to go back to the drawing board Рor at the very least, stick to meat and veg for a few days and see if it helps.

7. This diet is about more than mindlessly following the phases. It only works if you listen to your body and respect your symptoms, and if you actively work to manage them. I haven’t always done that.¬†I haven’t always been fully¬†committed to being¬†symptom free as much as I’ve been committed to eating legally and according to the phases. In other words…

8. Just because a food is SCD-legal and allowed in the phase you’re on, doesn’t mean it works for you. I found out that mushrooms don’t agree with me so I avoid them. But I’ve ignored the ill-effects of other foods and now I have this major bloat problem which is really a huge tangled mess. You have to be actively involved in really¬†feeling your symptoms,¬†identifying what’s causing them and eradicating problem foods from your diet – if only temporarily. Mindless eating is not going to cure you, even if you’re eating SCD legal foods.

So those are my observations for now. On this diet, I am definitely my biggest ally and also my worst enemy. It’s also why I haven’t yet opened my new jar of macadamia nut butter: The cashew butter was going brilliantly until, after 3 days, I caved and ate the remainder (about half of it) with a spoon straight out of the jar.

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My goal for the coming days: WILLPOWER.¬†I’ve already made so many sacrifices that I can’t allow these little weaknesses to trip me up now. Now to just find the motivation to do better…

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Day 65: 3 awesome things today

My latest batch of SCD yoghurt is complete and it’s pretty darn perfect! It has the gloopy consistency of the real shop-bought variety, but without all those pesky bad things added to it. It’s cashew milk-based and it tastes delicious, especially with an added dash of honey.

I’ll post pictures and the full recipe later this week. It was definitely a case of ‘third time lucky’ for me, and now that I’ve got the basics right, I can play around with ingredients and flavours. SO EXCITING!

How does this fit into the phases? Well honey is allowed after 30 days, and most nut milks can be added in phase 3, where I am now.

As for the 2 other awesome things:

2. Bananas and eggs – mixed! ¬†I suddenly remembered about SCD pancakes made from bananas and eggs, and attempted to make a batch. They were a disaster – didn’t solidify and simply couldn’t be flipped. So rather than waste my mixture of two large bananas and one egg, I turned it into a scramble. It looked hideous but it tasted delicious! A filling, healthy breakfast or snack that I highly recommed.

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Mix. Scramble in pan (oil optional). Be brave. Dig in. Fall in love.

3. Better BMs: For me, nothing has been as up and down on this diet as my BMs. The first few weeks were constipation central, and they’re still pretty unpredictable. But the past few days have treated me kindly, with regular (for me) BMs and feeling like I’m properly empty.

Bonus: Veep & other series: If you’ve been hit by a flare or, like me, simply needed two straight days on the couch to recover from life, you’re probably in need of a fresh batch of series. I discovered¬†Veep this weekend, with Julia Louis-Dreyfus, which is a political comedy and brilliantly written. It also stars Tony Hale (Buster from¬†Arrested Development) whom I love. And come on,¬†Arrested Development is just the BEST.

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‘Glasses are like wheelchairs for the eyes.’

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Also stumbled upon a new series called¬†Resurrection¬†– only two episodes out so far, and it’s quite eerie, but I think it’ll be good. We’re also loving the new Big Bang Theory and Modern Family, and as always we’re slaves to¬†Grey’s,¬†even though every series inevitably leaves us gutted. I tell K that the stress of watching¬†Grey’s is bad for my colitis.

It’s nice¬†to stop talking, well,¬†shit every now and then ūüėČ Series recommendations, anyone? ūüôā

 

SCD yogurt recipe (step by step)

My first batch of SCD yoghurt was delicious, but it didn’t really agree with me, which is sad. You can read more about it here¬†and here. I’ll try it again in the future when my gut has had more time to heal. If you are able to handle nuts, you should definitely give it a try. The flavour was wonderful.

This week, I attempted to make the yoghurt again, this time using almond nut milk instead of whole (ground) almonds. The yoghurt has turned out wonderfully, though I’d make it a bit thicker next time. Here’s how I did it, step by step.

Ingredients

2 cups blanched almonds

Honey

Vanilla extract

Gelatine

Yogurt starters cultures (lactose free if you’re lactose intolerant)

Tools

Blender

Sieve

Cheesecloth, nut milk bag or clean, unused stocking

Medium-large pots

Thermometer

Sterilised jars and spoons

Yogurt maker

Preparing your almonds

About 3 days before you’d like to have your yogurt (remember, this is SCD, so everything takes a little longer!), take 2 cups of blanched almonds and soak them, uncovered, for up to 2 days. You can soak them overnight to shorten the process, but the longer you leave them, the creamier the milk will be.

Working with unblanched almonds:¬†If you, like me, have unblanched almonds, simply plop them into a bowl of boiling water for a few minutes, and then you’ll easily be able to squeeze them out of their skins. K helped me with this, and we turned it into a bit of a competition!

Preparing your almond nut milk

Once you’ve finished soaking your nuts, give them a good rinse, and then add them to your blender with 2 cups of water per cup of nuts – so four cups of water in total. I did mine in two batches. First, pulse the blender a few times to break up the nuts, and then blend at full speed for 2 minutes. The nuts should be nicely broken down at this stage.

Next, you need to strain your milk. Take a sieve and line it with cheesecloth or, in my case, a nut milk bag. Place it over a clean bowl, and pour the nut milk into it.

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Then, gather up the bag or fabric, being careful not to spill, and squeeze out as much of the milk as you can (using clean hands!). You should get about 2 cups of milk for every 1 cup of nuts.

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Storing your almond milk 

I didn’t have time to make my yogurt right away, so I refrigerated the almond milk in clean jars. There’s debate about how long it can last in the fridge – some say 2 days; others say 2 weeks. Your nose will certainly tell you if it has gone off. I added some to my coffee this morning, after 5 days in the fridge, and it seems fine.

Voila - homemade almond milk!

Making your almond milk yogurt

Now the fun part! Heat your almond milk, together with 1 tbsp honey and 1tsp vanilla extract, gently on the stove in a large pot or Dutch oven (I used the latter). ¬†I used 1 litre of milk. Actually, when I say ‘I’, I mean K, because she did this part for me while I was stuck working late!

Keep the heat low and stir constantly to avoid scalding the milk. When it reaches 185F (85C), remove it from the heat. Be sure to stir it before you take temperature readings. Now, let it cool down. I sped up this process by putting the pot in a sink of iced water. Keep an eye on it if you do it this way – it can cool more quickly than you’re expecting.

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In the mean time, mix 4 tsps of gelatin with 1/2 cup room temperature water. I used 3 getaline leaves (1 leaf = 1 tsp), but I definitely think more was required. You might need to play around here.

When the yogurt reaches 110-120F (43-49C), add your gelatine and mix it in using a stick blender. Then, when the yogurt reaches 100F (37/38C), add your yogurt starter, and again use your stick blender to fully incorporate it in the mixture.

How much yogurt starter?¬†The guys at SCDLifestyle.com suggest using 1/8 of a tsp for every 2 quarts, which is what I use. So you’ll need 1/16 of a tsp for 1 litre, if my maths (and conversions!) are correct.

Now, transfer your mixture to your sterilised yogurt maker container (or whatever containers you’re using) and place into your yogurt maker for 12 hours only. Do not touch, shake, move or disturb the yogurt maker at all during this time, as the culturing process is extremely sensitive to movement.

After 12 hours, carefully remove the yogurt from the yogurt maker and allow it to sit for 1 hour. At this point, some people stir the yogurt while others believe that it’s still very sensitive to movement. I don’t touch it. Lastly, place it in the fridge for at least 8 to 10 hours, which allows the gelatine to thicken.

Enjoying your yogurt

My batch is a bit thin, but definitely closer to the consistency and taste of real yoghurt, so I’m really thrilled. I eat mine with some extra honey, as the taste is quite tangy and requires a little sweetening. The honey isn’t necessary though, but you do need to add it to the yogurt to give the cultures something to feed on.

The yogurt will last in the fridge for up to 2 weeks. If you’re just starting out, add it in TINY amounts every day to allow your body to get accustomed to it. The cultures are powerful and you need to be careful. I overdid it on my first go-round, which was a very silly thing to do. It was just so tasty!

My yogurt with a lovely drizzle of pure honey