Probiotics are often recommended when your intestinal system is disrupted from the use of antibiotics. The “good” organisms in your microbiome are often destroyed in the process of targeting the “bad” ones. One of the best solutions is to make your own plant-based yogurt. It is a much healthier option and much easier than you think. Fermenting probiotics in a medium to fully activate them takes some time, but prep time is minimal.
For fermentation, a temperature between 85-115°F is required. You can achieve this in a variety of ways by creating a fermentation warming place. You can set your oven on low or warm with the door open (test this first as oven temps vary). Some ovens achieve a temperature between 85 and 115°F by simply having the light on. Another option is to use a slow cooker set on warm, making heating adjustments by setting your yogurt jars on top in a baking pan or on a board, using dishtowels to insulate them.
Instant Pots are quite popular and include a specific setting for yogurt. It is very difficult to get nondairy yogurt to thicken. Flaxseed not only thickens, but also provides more nutrients. Another option is to use xanthan gum powder.
INGREDIENTS AND SUPPLIES
- Organic nondairy milk
- One (1) capsule of fresh probiotic acidophilus vegetable capsules per cup of milk; each with about 40 billion CFUs (colony forming units)
- 2-3 teaspoons of crushed flaxseeds per cup of milk
- Clean jars with lids
FERMENTING INSTRUCTIONS
- Preheat and test warming set up to ensure temperature range is between 85-115°F. Temperatures over 115°F will kill the probiotic colony. Be sure to set slow cooker or oven with a temperature maintained between 85- 115°F .
- In a saucepan, bring nondairy milk to a simmer, stirring for about 30 seconds, then remove from heat. Allow it cool for about 30 minutes until the temperature is between 85 and 115°F. If you don’t have a thermometer, it should be cool enough to touch (warm, not hot).
- Open probiotic capsules, disperse over the milk, add crushed flaxseed, and whisk or gently stir.
- Pour mixture into jars, cover with lids, and place the jars in the prewarmed setup.
- Allow jars to ferment for 10-12 hours, then place them in the refrigerator to last for about a week.
- Enjoy with fresh or dried fruit/berries, granola, nuts, seeds, cinnamon, nutmeg, date paste/syrup, honey, maple syrup, with fruit compote, or lemon curd.
Find more healthy recipes in Plant Based Done Right, the Whole Food Plant-Based Diet Book