Boost your gut health naturally! This probiotic-rich yoghurt is made using Lactobacillus reuteri, a beneficial bacteria strain naturally found in the human digestive tract. Known for its ability to support a healthy microbiome, immune function, and digestion, it’s also been praised for combating issues like SIBO (Small Intestinal Bacterial Overgrowth) and SIFO (Small Intestinal Fungal Overgrowth). With a bit of patience, making this powerful yoghurt at home is easy and rewarding! Recipe compliments of Instant Pot.
Top tip: To successfully make L. Reuteri yoghurt, you’ll need to maintain a very specific incubation temperature of 38°C for 36 hours. Not all yoghurt makers or appliances can hold such a steady, low temperature for that long, but the Instant Pot models with the Sous Vide function are perfect for the job. Recommended Instant Pot Models are Instant Pot Duo Plus with WhisperQuiet, Instant Pot Pro, and Instant Pot Duo Crisp & Air Fryer. These models allow you to manually set both temperature and time for the yoghurt function, which is crucial for creating the ideal environment for L. Reuteri to thrive.
Ingredients
- 10 tablets of L. reuteri (we recommend the Reuterina Daily Immune Health Probiotic 30 Chew Tablets available at Clicks or Dis-Chem)
- 2 tablespoons inulin powder (a prebiotic fibre from chicory root or Jerusalem artichoke available from Dis-Chem Lifestyle Brand)
- 500ml UHT full cream milk + 500ml UHT fresh cream mixed together referred to as “half and half”
Equipment
- Instant Pot with Sous Vide function
- 2 x L size glass jars with lids (Consol) or 4 x 250 ml glass jars with lids (Consol)
- Whisk
- Mortar and pestle or rolling pin
- Clean mixing bowl
Method
1. Prep the culture: Crush the L. reuteri tablets using a mortar and pestle or by sealing them in a plastic bag and using a rolling pin. In a glass bowl, mix the crushed tablets with 2 tablespoons of inulin powder. Add a small amount of half-and-half to create a smooth slurry, whisking to remove any clumps. Strain through a sterilised sieve to remove lumps, then re-mix to make sure everything is smooth.
2. Mix the yoghurt base: Slowly whisk in the remaining half-and-half, combining everything evenly.
3. Jar it up: Divide the mixture between the glass jars. Place lids on loosely (not airtight).
4. Incubation time: Place jars in the Instant Pot inner pot, on top of the supplied trivet. Add 1 cup of water. Lock the lid but keep the steam vent open, this is not pressure cooking. Set the Sous Vide function to 38°C for 36 hours.
5. Cool and store: After 36 hours, remove the jars. The yoghurt may look curdled – give it a good stir. Refrigerate for a few hours before eating. Keeps fresh for up to 10 days.
Making Your Next Batch
No need to use new tablets every time! Just save 2 tablespoons of yoghurt from your current batch and use it as your starter for the next one (within 10 days). Repeat the same steps, remembering to always include inulin powder and ultra-pasteurised dairy.
Tips for Success
- If you can’t find ultra-pasteurised milk, just heat regular pasteurised milk to 82°C and hold for 30 minutes, then let it cool to room temperature before using.
- The longer fermentation time (36 hours) ensures higher probiotic potency.
- Using inulin helps feed the probiotics during fermentation, making your yoghurt even more beneficial.
