Kefir, yogurt and other cultured milks, homemade and store-bought.
Ten tested Greek yogurt recipes spanning breakfast, lunch, dinner, snacks, and dessert — from a classic berry parfait and tzatziki to a lemon herb chicken marinade, creamy pasta sauce, and…
Read moreFermenting raw milk into kefir or yogurt lowers some germs but doesn't reliably remove them: in studies, E. coli O157:H7 multiplied during slow room-temperature ferments and Listeria survived for weeks…
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To make milk kefir, put about 20–50 g of kefir grains in a litre of pasteurized milk, cover loosely and leave it at 20–25°C for about 24 hours, until thick…
Read moreButtermilk, sour cream and crème fraîche are milk or cream soured at room temperature by a mesophilic culture: add a starter (or about 50 ml cultured buttermilk per litre) to…
Read moreTo make yogurt at home, heat 1 litre of milk to 82–85°C, cool it to 43–46°C, stir in 2–3 tablespoons of plain yogurt with live cultures, and keep it at…
Read moreTo make overnight kefir oats, stir ½ cup rolled oats, ½ cup plain kefir, ¼ cup milk, 1 tablespoon chia seeds (optional) and a pinch of salt in a jar,…
Read moreThe most reliable dairy-free fermented food to make at home is soy yogurt: soy milk has enough protein to set without thickeners, using a live plant-yogurt starter at 40–45°C for…
Read moreKefir and yogurt are both fermented milks with similar nutrition: per 100 g, plain low-fat kefir has 3.8 g protein and 130 mg calcium, plain whole-milk yogurt 3.5 g and…
Read moreUnopened store-bought kefir keeps about 1 week past its package date in the fridge, according to the USDA-backed FoodKeeper guide. Once opened, FoodKeeper cautiously says 1–2 days, while makers such…
Read moreThe best yogurts for gut health are plain, contain live and active cultures, and have no added sugar. Siggi's plain skyr is the best all-round pick (16 g protein, 4…
Read moreThere's no good evidence that kefir damages the liver. In a randomized trial of 80 people with fatty liver disease, 500 ml of kefir a day for 8 weeks didn't…
Read moreFor most people, Lifeway Plain Kefir is the easiest good choice: it's sold almost everywhere, lists 12 cultures and claims 50 billion CFU per cup. Nancy's has the highest advertised…
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