Key to the success of the SCDiet is the addition of probiotics.  Most people think of bacteria as being bad for us. Some bacteria can cause disease and make us sick; however, there are some bacteria that are HEALTHY for us. Our bodies actually want good bacteria around to help protect us from the bad bacteria that cause disease.

Probiotics are the healthy bacteria that live in our digestive tracts. They also are live bacteria that live in fermented foods.  Lactobacillus is the main, healthy bacteria in fermented foods.  These healthy bacteria and their favorite nutrients (prebiotics) are important for good health. Fortunately, we can give the good bacteria (probiotics) a boost by including prebiotics, which are the foods/nutrients that these healthy bacteria like to 'eat'.

Many things can upset the balance of good bacteria in our bodies. Medications, stress, and poor diet are among the factors that can decrease healthy bacteria in our bodies. In the same way that our bodies need calories, vitamins, and minerals, probiotic bacteria have nutrient needs too. Prebiotic foods help to keep the balance of healthy bacteria where it should be, for good health.  It used to be thought that they simply aided digestion; but now we know that probiotics and prebiotics can improve health in many ways.

For good digestive health, and for good health in general, your body needs to have a strong, healthy amount of good bacteria (bugs) in your digestive tract (gut). These good bugs do more than just help with digestion. They enhance immunity, they help regulate hormone balance, they protect us from food-borne illness (food poisoning), they protect us from developing allergies, and they have many other important functions. Elaine Gottschall’s research proved that probiotic foods are useful for preventing and/or managing a wide variety of conditions including irritable bowel syndrome and inflammatory bowel disease.  Researchers also believe that probiotics are helpful in preventing and treating urinary tract infections, and some complications of liver disease. These important bacteria may even reduce risk of cancer and heart disease! So, more than just helping us digest food, these healthy bacteria protect us from disease in many ways.

When we eat probiotic foods, we replace the good bacteria that we've lost due to things like medications, poor diet, stress, etc. The SCDiet includes prebiotic foods that nourish and increase the healthy bacteria that we already have!




To my knowledge, there are no commercial yogurts with the right bacteria introduced, which are fermented over 24 hrs. to make them lactose-free. Some of the commercial yogurts have even had strains of bacteria introduced that Elaine says can mutate into bad bacteria in a bad gut. That's why she specifically recommends using the Yogourmet starter. Also, she says that none of yogurts have the high probiotic count of the 24 hr. homemade yogurt. 


Refresher:  The lactose in dairy is sugar.  The yeast/Candida/bad bacteria (whatever you prefer to call the bugs/critters - Elaine says they all ride piggy back on each other) thrive on sugars/starch of all kinds, overpopulate, and cause inflammation that damages the mucosal lining of the intestines, destroying digestive enzymes and eventually causing debilitating disease. If the intestines can't break down/digest foods, your body is starved of nutrients . . . leaving you with a weakened immune system . . . and those undigested foods sit in the intestines and continue to ferment, giving the critters a feast.  So, to balance the intestinal flora and heal the intestines, you must not only starve the bad critters of the foods they thrive on (so they die off), but you must also replace them with the good critters from the homemade yogurt. It's the age old battle of good over evil . . . so what else is new?


You will see tremendous improvement in the way you feel with the yogurt added to complete the SCD. Most people who have Candida problems also have arthritic-like pains and swelling of their joints and stay very tired, suffer brain fog and on & on . . .  In time, those symptoms typically greatly improve or go away completely when the intestinal flora becomes balanced and nutrients are again being absorbed.


The following will make yogurt making quick and easy:


A 2-quart double boiler

1 quart half & half

1 quart whole milk

Yogourmet Starter (Find it at Austin Whole Foods on S. Lamar. . . I don't know about the other stores in town . . . or you can order it from www.lucyskitchen.com)


In a double boiler bring the milk to a boil quickly without scorching (no stirring needed in a double boiler). I do it while I'm fixing a meal or cleaning up the kitchen. After bringing it to a boil, sit it off the burner and let it cool.  I sometimes forget it for a couple hours. Then come back and pour the starter and a cup of the cooled milk into the milk bucket and blend/beat it well. Then add the rest of the milk, blend again and place the lid on. Put water in the electric bucket and place the milk bucket inside the electric bucket. Put the lid on, plug it in and forget it for 24-30 hours. Do not move the yogurt maker during this time.  Then remove milk bucket and gently place in the refrigerator and chill for 8 hours so it will set up nicely. Your yogurt will stay fresh for three weeks if kept cold.


We go through almost 4 quarts a week! Don fixes it if I don't get to it. We are so hooked on it and it really fills a lot of holes in the menu. A cup a day keeps the doctor away! J


NOTE:  Do not add gelatin or powdered milk to the yogurt batch (as is suggested in the Yogourmet Yogurt Maker manufacturer's instruction manual). Powdered milk is added to 1% and 2% milk. 


". . . cholesterol may be damaged by exposure to heat and oxygen. This damaged or oxidized cholesterol seems to promote both injury to the arterial cells as well as a pathological buildup of plaque in the arteries. Damaged cholesterol is found in powdered eggs, in powdered milk (added to reduced-fat milks to give them body) and in meats and fats that have been heated to high temperatures in frying and other high-temperature processes."  www.mercola.com  






  1 1/3 C. RAW blanched almonds or RAW blanched hazelnuts (filberts) or RAW macadamias
2 T. clear honey
ProStart Nondairy Yoghurt Starter by GI ProHealth for a totally dairy-free yogurt (source at bottom of this page) . . . or you can use Yogourmet Starter if you have no problem with dairy.


  1. Set out on cabinet: Blender, a fine sieve, cheesecloth, nuts, honey, whisk, water, yoghurt maker + yoghurt container. (Get the probiotics out of the refrigerator only when you’re ready for them.)
2. Rinse nuts well and place in blender
3. Add enough cold water to get a total of 4 to 5 cups =1 litre
4. Add 2 tablespoons of honey
5. Blend for 10 minutes (time this)
6. Pour this mixture into the fine sieve lined with 1-2 layers of cheesecloth and set over a bowl (let the milk drip out into a bowl overnight/several hours .. . or you can use a stronger fabric like a cup towel, teacloth, or child’s pillowcase and pour in 1 cup at a time and twist cloth firmly to force out the milk.
7. Freeze and save the nut fiber to add to baked almond flour goods later.

    NOW take your ProStart Starter out of the refrigerator.

7. To the extracted milk, add 1/8 tsp of
ProStart yoghurt starter for each quart of milk.
8. Blend well and add the rest of the milk and blend again
9. Place container in yoghurt maker, plug in, and let ferment for 8 hours (not 24 hours as you do for dairy yogurt). The fermentation process takes place at about 105 Fahrenheit. The Yogourmet Yogurt Maker temp should automatically stay between 105 & 110.)
10. Remove, dry and place bucket in the fridge for at least 5 hours (overnight is even better)
11. Place the sieve on the bowl and line sieve with cheesecloth (The sieve is such, that if you poured orange juice through it, there would be no pulp in your glass.)
12. Pour the yoghurt into the cheesecloth so that the liquid can drip through
13. Drip for about an hour, or longer if you'd like the yoghurt thicker
14. By pressing down on the dripped yoghurt to press out more liquid, you can make something that resembles cream cheese.

TIPS:  As you see, I do NOT cook or heat the milk. After blending, the milk should be lukewarm, not warmer than 105F. If it’s hotter than that when probiotics are introduced, the live cultures will die, the milk will separate and the fermentation will not take place.

Use RAW nuts that have been through minimal processing. Deep frying or baking them may be very tasty, but it will negatively affect the outcome of yogurt.

This nut yoghurt is a nice and safe alternative when you cannot tolerate goat's or cow's yoghurt.

24-hour incubation is not necessary, as the nut milk is lactose free. The smaller the nut/seed the more water is needed. 












(an SCD website)

Fermenting your own foods can be a healthy, fun, and nutritious hobby.  We feel that anything you can make at home is much better than commercialized foods.  We have put together a summary of fermented foods followed by a few recipes.  Enjoy.

The Power of Microbes:

We live in a world dominated by microbes.  The Earth’s microorganisms are able to adapt to almost any environment and thrive.  Bacteria have been found in the icy regions of Antarctica, near the surface of volcanic vents in the Atlantic, and even in our digestive tracts. Our civilization is but a pale comparison to the invisible world of microbes that surrounds us. It is likely that these microbes will adapt and survive beyond human existence.

 It is not surprising that microbes have become experts of adaptation when you consider the evolutionary pressures of their world. They are constantly disrupted by changes in environment, competition from other species, attacks from specialized viruses (i.e. bacteriophages), and a shifting food supply. Imagine trying to survive in a world filled with rampant diseases, famines, hurricanes, and floods, and you’ll begin to appreciate the world of the microbe.

Some microbes have colluded with the competition to form symbiotic relationships. For example, the bacterial strains Streptococcus thermophilus and Lactobacilllus bulgaricus, work together and transform milk into tasty yogurt. The thirty or so strains of bacteria and yeast found in Kefir, a traditional fermented drink of the Caucasians, band together to form complex ecology capable of digesting almost any food source and staving off harmful pathogens. The microbes of Kefir even provide themselves with homes in the form of Kefir grains that are composed of a polysaccharide matrix.

Our ancient ancestors did not live in a sterile environment. It is likely that they ingested various microbes found naturally in their foods. Some of these microbes were beneficial to their life while others caused infections and disease. Somewhere along the way in their struggle for survival, our ancestors allied themselves with certain species of microbes. Our intestines have evolved into a perfect microbial farm. We provide these microbes with furnished home and plenty of food, in return, they produce beneficial nutrients and help defend us from pathogens. About a thousand years ago, our ancestors began to experimenting with fermenting their own foods with beneficial strains to prevent spoilage, fight infections, and increase absorption of nutrients. This action further allied our bodies with the microbial world.

Benefits of Fermented Foods:

Nobel Prize winnerDr. Elie Metchnikoff was one of the first scientists to recognize the benefits of eating fermented foods. His research in the early 1900’s focused on the Bulgarians. He believed the daily ingestion of yogurt was a major contribution to their superior health and longevity. Today, if you search the Internet on probiotics, you will find an almost endless supply of reasons why “good bacteria” are good for you. We hope to convince you that fermenting your own foods is cheaper, more fun, and better for you than just popping a pill of freeze dried bacteria.

Detoxify and Preserve:

If there’s anything that the microbial world does well, it is detoxifying things. Today, Bacteriologists periodically visit old military facilities in search of new strains of bacteria living off of contaminants in the soil. If you put it in the ground and give them enough time to mutate and evolve, these microbes will find a way to break it down. This probably holds true for any organic chemical. These earthly microbes purify the world.

Not only have we been able to use the detoxifying properties of microbes to breakdown nasty substances, such as oil spills, military dumps, and sewer plants, we also use them to detoxify our food and water and increase shelf lives. For centuries, Europeans used wine as a source of clean, durable water. Bulgarians perfected the art of detoxifying and preserving milk (removing the lactose and predigesting the proteins) and transforming it into yogurt and cheese. The Caucasians used Kefir grains for the same purpose: detoxify milk products to make Kefir.  Vegetables were also fermented to preserve them from spoilage.  Most of the pickled products found on our grocery shelves were at one time a fermented product: pickles, saurkraut, and even catsup (a Chinese word for pickled fish brine). However, since fermentation isn’t always a uniform process, manufacturers found another way to make these products.

Fight Off Infections:

Competition between microbes can be fierce. The good bacteria that are normal inhabitants of our intestinal tracts will fight off many foreign intruders. They can be seen as our first line of defense in the war of infection.  Scientists have documented many different substances produced by lactobacilli (lactic acid bacteria) that have been found to inhibit harmful microorganisms. For example, lactobacillus acidophilus produces several substances while fermenting milk, including acidolin, acidophillin, lactobacillan, and lactocidin. These substances have been shown to inhibit pathogenic bacteria, such as Salmonella, while leaving other lactobacilli and human cells unharmed  These antibiotic agents are found in fermented milk, but not always in a probiotic pill.  A 2000 study led by Dr. Chitra N. Wendakoon of the University of Alberta, Edmonton, found that fermented milk products, like yogurt, can kill Helicobacter pylori (the ulcer causing bacteria) but that the beneficial bacteria alone cannot. This means that probiotics in pill form would have no effect on H. pylori but that homemade yogurt and Kefir would.

Nutritious to Boot:

Fermented products are a great source of amino acids, vitamins, and minerals.  The process of fermentation increases the amounts of some vitamins.  Fermented milk is a great source of energetic B vitamins while fermented vegetables are a great source of Vitamin C.  Sauerkraut often served as military rations in ancient armies, most notably the Mongolians, and was used to prevent scurvy. The process of fermentation also increases the bioavailability of these foods.

Harnessing the Power of Microbes

Pills versus Food:

We have already mentioned earlier that dairy products fermented with lactobacilli have been shown to kill pathogenic bacteria, such as H. pylori, while the lactobacilli alone did not. This means that some of the antibiotic properties of these good bacteria may be missing in the probiotic pills you see on the shelves. Also, you have no way of verifying the potency or vitality of these products. Bacteria are living organisms and must be alive when you eat them in order to reap their benefits. It does no good to ingest dead, good bacteria. Furthermore, good quality probiotics are often very expensive. For instance, a month’s supply from a popular vendor may cost as much as $80 to $100 per month. With a budget of $100 per month, you can make all the sauerkraut, kefir, and yogurt you’ll need. Not only will you be getting the benefits of these beneficial bacteria, you will be making delicious and healthy meals as well. The only benefit store probiotics offer is convenience. However, once you get started, fermenting your own foods is very easy.

Please Use Caution:

Before we get too far into fermenting your own foods, we want to emphasize two caveats of fermentation. First, the process of fermentation is only good for you if it occurs outside of your body. What does this mean? It means that if you ingest foods that provide an abundance of sugar and growth media for bacteria, they will ferment those foods inside of you. An overgrowth of fermentative bacteria in your body can cause all kinds of medical problems, including Crohn’s Disease, Ankylosing Spondylitis, candidiasis , and Irritable Bowel Syndrome. So the key is to pre-ferment your foods, that is to say, ferment your milk before you eat it.

Secondly, please do not eat spoiled fermented foods. In some rare instances, fermented foods can be overtaken by mold or become spoiled. In these cases, throw out the result and start anew.

Commercial versus Homemade: 

In our opinion homemade products are better all around. For one, you do not have to trust a manufacturer with your health. You have total control over what you are eating.  You can purchase the best milk and/or vegetables to use.  Commercial products are usually geared for taste and not health. In the case of yogurt, this means that commercial yogurt usually has a high lactose content and is usually loaded with sugar.  Homemade yogurt can be made to eliminate virtually all of the lactose and will be much fresher than anything you can buy in a store.  If the taste isn’t to your liking, you can add in fresh fruit and/or honey to sweeten it up. Store bought Kefir has the same problems, you have no control over the lactose content in the end product. Another thing to consider is, real Kefir is difficult to find in the store.  Quite often a manufacturer will label a product as Kefir when in fact it is not the real thing. In order for Kefir to be real, it needs to made from Kefir grains and not a powdered starter. As for fermented vegetables, such as sauerkraut, most commercial products have been pasteurized and do not contain live cultures.  The pasteurization process not only kills the beneficial bacteria, but may also destroy many of the enzymes and nutrients.  Commercial sauerkraut may also contain a fair amount of unnatural preservatives.  We know that you will find fermenting your own foods at home more rewarding, healthier, cheaper than probiotics, and more enjoying than anything you could purchase in the store.

Getting Started:

So you want to start fermenting your own foods, eh? Glad we could convince you. To get you started we’ve listed a few easy at home products you can make.

1. Yogurt:

Making yogurt is very easy, especially if you own a yogurt maker.  We recommend purchasing a Yogourmet Multi – they are cheap, easy to use, and can make 2 quarts per batch.  You can get a yogurt maker and yogurt starter from a trusted friend at Lucy’s Kitchen Shop.  Once you have a starter and a yogurt maker, all you need is some milk (we recommend using Half-n-Half) and some patience.  The directions that come with the maker provide a fermentation of 6 hours. However, we recommend you ferment your yogurt for 24 hours to eliminate all lactose in the yogurt.  Any residual lactose could be used as food for bacteria already found in your GI-tract and result in fermentation in your intestines. CAUTION: Those of you following the SCDiet MUST ferment your yogurt for 24 hours in order to stay on the diet. Please refer to page 131 of “Breaking the Vicious Cycle” for more instructions on making SCD legal yogurt.  (See also ‘Kay’s Easy Yogurt Instructions’ below)

2. Kefir:

Kay's Note:  Before deciding if Kefir is for you, please read Elaine's information on Kefir.

Kefir is a fermented milk product made from Kefir grains. Unlike yogurt, Kefir is made from lactobacillus bacteria and several different yeast organisms and is fermented at room temperature.  The most difficult step in making Kefir is getting someone to sell/give you some Kefir grains.  It would be impossible for us to give Kefir any justice when there is a website out there that will describe everything and anything you need to know about Kefir. The web site is called Dom’s Kefir In-site. Dom also sponsors an egroups list you can join to find someone to share Kefir grains with you and to answer any question you may have about Kefir.  For those of you on the SCDiet, here are some directions from the wise Dominic about eliminating the lactose in the Kefir:

“I find a good way to eliminate lactose even further is to ferment the kefir per usual (24 hours), strain, then keep the strained kefir in a bottle (at room temperature) for a further 2 -3 days before consuming (ongoing fermentation). I don't keep my strained kefir in the fridge any more, but keep it like this in a cupboard. The kefir is still good even after 6-7 days. One must give the bottle which the kefir is continuously fermenting in, a shake at least once daily. This is so that the microbes (mainly the yeasts) are mixed in well. Other wise one may find a film or colonies of yeast or the acetic acid forming bacteria on top of the kefir. This is safe, but some lactose digesting yeasts may be flourishing mainly in this top layer, shaking will help to distribute them into the kefir, where you want them to do their work (breaking down lactose).  This continuous fermentation can also be done in the fridge, but I find that a more pleasant tasting kefir, with markedly reduced lactose is achieved this way, (at room temp.). One can also keep fermenting the kefir, like above, in an air tight bottle. After the second day or so, an effervescent kefir will be produced. But i must point out that the bottle must not be filled more that 3/4 full. Of course, one could also ferment the original kefir for 48 hours, then follow on with the suggestions above. This may further make sure that the lactose content would be eliminated to a greater extent, and possibly in a smaller amount of time.”

3. Sauerkraut:

Sauerkraut can be made in several different ways. The traditional recipe involves shredding and pounding fresh cabbage, adding salt, and submerging it under water for several days. The natural bacteria in the cabbage, such as lactobacillus plantarum, will natural begin to ferment the cabbage while the salt inhibits other microbes.  You can eliminate the use of salt altogether by innoculating the shredded cabbage and water solution with yogurt starter or Kefir grains. A superior recipe can be found on the PecanBread website.  A traditional recipe follows:

1 Fresh Medium Cabbage (red or green)
2 Tablespoons Pickling Salt (Please no iodine, it will kill the bacteria)
Distilled Water (or filtered and non-chlorinated)

Shred the cabbage. In a large bowl, mix shredded cabbage and salt together. Pound the cabbage mixture to expel the juices. Place pounded cabbage and juices in a medium sized glass jar (1 Quart Sized).  Press down firmly on the cabbage. Add distilled water until cabbage is fully submerged.  Solution should be at least one inch from the top of the jar. Cover the jar and let sit for 3 to 7 days at room temperature. Store in the refrigerator. Alternatively, one can use
Kefir grains to ferment the cabbage, just eliminate the use of salt.

A second recipe for cabbage can be found in the Recipe section.

4. Pickled Ginger:

4 lbs fresh ginger root
1 tablespoon pickling salt (no iodine)
½ package of yogurt starter
1 cup Distilled Water (or filtered and non-chlorinated)

Peel and cut ginger into very thin slices. Pound ginger slices to expel juices.
Place juices and pounded ginger into a glass jar. Mix with salt and water.
Add yogurt starter and seal. Let sit at room temperature for 3 to 5 days.
Store in the refrigerator.

For more information:


Dom’s Kefir In-site: How to Make Kefir (The best source for Kefir anywhere).
Weston A Price Org - Lacto-Fermentation Article
Lucy’s Kitchen Shop: A trusted source for yogurt maker, starter & probiotics.
SCD Notes on Yogurt

Notes on Probiotics
A Sauerkraut Crock Recipe
Kim Chi Recipe 
(Use honey instead of sugar and apple cider vinegar instead of rice vinegar to make this recipe SCD legal.)



(An SCD site for autistic kids with casein sensitivity)


Goat vs. Cow Yogurt:

Goat Milk Composition

For hundreds of years, goat milk has been regarded as the closest milk to human milk. While at the gross compositional level the amount of fat and protein is similar to that in cow milk, there are significant differences between the types of fat, protein and minor components present. When compared with cow milk, goat milk is considered to provide advantages due to the following factors:

  • The fat in goat milk is in smaller globules. Smaller fat globules provide a greater surface area for enzymes to break down the particles, enabling easier digestion. In addition, goat milk lacks 'agglutinin', a factor present in cow milk that makes fat globules in milk clump together.
  • Goat milk fat contains a significantly greater proportion of short and medium chain triglycerides (MCTs) than cow milk fat, which contributes to more rapid digestion. Goat milk is higher in caproic (C6), caprylic (C8), capric (C10), which total 16% in goat milk (compared with 7% in cow milk). They have been used to treat malabsorption symptoms, intestinal disorders, premature infant feeding etc.
  • Goat milk forms smaller, softer, more easily digested curds in the infant stomach, which eases the digestive process. Goat milk, due to absence or low levels of alpha-s1-casein, produces curds that are weaker and less firm than cow milk.
  • Goat milk has better buffering capacity than cow milk at the pH-temperature conditions that exist in the stomach. This can be very useful for those with gastric ulcers. Goat milk contains bio-active factors such as insulin-like growth factor.

Goat Milk Brands
To look for local sources of fresh goat's milk:
Real Milk


Making goat yogurt in a Yogurt Maker

1.) Put one or two liters (quarts) of milk into a clean pot and heat slowly on a medium heat until the temperature reaches 180 degrees F.* Stir the milk from time to time to keep the bottom from scorching, and again before you take a final temp reading to make sure that the entire contents have reached 180 degrees. The purpose in heating the milk to this temperature is to kill any bacteria that might be present and interfere with the yogurt making culture.

*Goat milk is delicate and should not be heated above 185 degrees F.

2.) Turn the heat off and allow to cool to between 108 and 112 degrees F. Stir well before determining the final temperature. You may cover the pot with a clean tea towel while it cools.

( Pour the milk through a little sieve into the yogurt maker insert, to remove the film that forms on the top of the milk as it cools. You do not have to, but it will make for smoother yogurt.)

3.) Add 1/8 tsp (1 quart) or 1/4 tsp (2 quarts) of 
GI ProHealth yogurt starter from GI ProHealth to several tablespoons of the milk and mix it well until it seems well dissolved. Then add about half a cup more of the milk, mix well, and pour all of that back into the milk in the yogurt container. Again, mix it well. Put the lid onto the yogurt maker insert, making sure it is secure.

4.) Fill the outer container of the yogurt machine with warm water to the appropriate mark (i.e. for 1 liter or 2 liters or as instructed for individual cup yogurt makers.)

Then, put the yogurt maker liner, containing your milk and yogurt culture into the machine - in some models, it may feel as if it is floating in the water slightly. This is fine. Put the top of the yogurt maker on, plug it in and forget about it for at least 24 hours.

5.) After at least 24 hours, unplug the machine and remove the inner container. Carefully, (remember - it's ALIVE), put the container into the fridge and let it rest for about 8 hours until it has cooled.

6.) Gently but thoroughly, stir the yogurt with a spoon or metal whisk to make it smooth. If you stir it too much it can separate, so remember to treat it gently.


Making LACTOSE-FREE Yogurt in the Oven

1.) Put one or two liters (quarts) of milk into a clean pot and heat slowly on a medium heat until the temperature reaches 180 degrees F.* Stir the milk from time to time to keep the bottom from scorching, and again before you take a final temp reading to make sure that the entire contents have reached 180 degrees. The purpose in heating the milk to this temperature is to kill any bacteria that might be present and interfere with the yogurt making culture.

*Goat milk is delicate and should not be heated above 185 degrees F.

2.) Turn the heat off and allow to cool to between 108 and 112 degrees F. Stir well before determining the final temperature. You may cover the pot with a clean tea towel while it cools.

( Pour the milk through a little sieve into the yogurt maker insert, to remove the film that forms on the top of the milk as it cools. You do not have to, but it will make for smoother yogurt.)

3.) In a separate bowl, place 1/8 tsp (1 quart) or 1/4 tsp (2 quarts) of
GI ProHealth yogurt starter and slowly add some of the cooled milk, mixing it well with a whisk or electric hand mixer. When this solution is blended well, add it slowly back into the pot, again mixing it well.

4.) Place the covered pot in oven with a 60 watt light bulb on. Keep a thermometer in the oven and maintain the temperature at 100 to 110 degrees F. If the oven becomes too warm, use a pen to prop open the door just a bit. Once you have done this a few times, you will get a feel for how your oven best maintains this temperature. Ferment the yogurt this way for 24 hours.

5.) After 24 hours, remove the pot from the oven and put it in the fridge for about 8 hours. Do not disturb the yogurt until it is set up properly, or you will change the consistency.

6.) Gently but thoroughly, stir the yogurt with a spoon or metal whisk to make it smooth.

The cultures will remain active for about 2 weeks if properly refrigerated.


Making LACTOSE-FREE Yogurt 

Pictorial Guide


The Process of Making Yogurt Changes the Casein
From Elaine Gottschall

When we make yogurt and the pH falls to about 4.5 rather than 7.1-2 (as in fluid milk), the proteins are denatured which means that because of the acidity, the proteins lose their 3 dimensional structure (sterochemistry) which would be the reason allergists worry about casein. In yogurt and in the natural cheeses, the casein is denatured into a two-dimensional structure which would be less likely to cause allergic reactions.







Non-dairy Yogurt Starter:



Probiotic capsules:

Lucy’s Kitchen Shop 888-484-2126


GI ProHealth





Kirkman Labs





 KAY'S NOTE: Supplements are convenient when traveling but should never take the place of homemade fermented foods in the diet.



Is the Gut the heart of the issue?

The normal gastrointestinal system, which starts at the mouth, and continues all the way to the anus is an extremely complex, and often very efficient system that breaks down food, nourishes the body, removes wastes and toxins, and keeps our bodies healthy and functional. However, because it is so important and complex, providing the right environment, substrates, and products for it to work is integral to its success, and ultimately, a major part of your health.


Your GI tract depends on proper bacteria, balanced with other organisms, enzymes, and optimal conditions to manufacture vitamins, digest foods, extract nutrition, minimize opportunities for food allergies to develop, maintain tight cellular junctions, and do all the metabolic processes that are the cornerstone of good health and optimal functioning. Take care of your gut, and hopefully, it will take care of you!