Ever let your yogurt go a little too long, or get a little too warm? I do.
Although its disappointing to have separated whey and “cottage cheese” in place of the creamy yogurt I was expecting, the curds and whey don’t have to go to waste.
Today I’m pouring about 2 cups of whey over 2 cups of oats for use in High Protein Waffles tomorrow morning. The curds can be used as part or all of the cottage cheese in the recipe.
Other uses for over cultured yogurt or kefir:
• in a smoothie, if not over-sour
• whey can be used in small amounts in culturing vegetables such as sauerkraut (I don’t do this, preferring only salt for sauerkraut, as I can taste a slight cow or goat flavor in the product when using whey.)
• any baked recipe which calls for buttermilk, such as biscuits or pancakes. In this case, the more sour the better! It may be necessary to use all the curds and only part of the whey so the batter is not too watery, and to blend thoroughly. This presents a great opportunity to soak the grain or flour in the recipe for 12 hours or longer.
• whey can be sipped straight, as a tonic
• creamy curds can be strained and mixed with herbs for a soft cheese spread for crackers or crisp green apple
• in case of an abundance of whey, I feed it to our (lucky) cats. 🙂
What creative uses have you found for over-cultured dairy?
Not everyone can tolerate dairy products, but for those who can, it is a rich source of minerals, protein, and healthy saturated fats IF sourced from healthy animals. Some people groups in Africa thrive on a diet made up nearly entirely of raw milk from their herds.
Change from conventional milk to organic milk. Skim, 1% and 2% milks have thickeners added to them; opt out by choosing whole milk. Homogenization has been linked to arterial plaque; opt out by choosing unhomogenized. Your choice to skim the cream for your coffee, or shake the whole jug before pouring. Raw milk (unpasteurized) from pastured (grassfed) animals is the BEST milk, as it is richest in minerals, enzymes and probiotics. Dungeness Valley Creamery supplies this delicious cow milk to WA state; if you prefer goat milk, search for a local source.
Change from conventional yogurt, cottage cheese, and kefir, to organic products, or make your own from raw/organic/pastured milk.
Change from conventional butter, sour cream, and cream to organic butter, sour cream, and cream. Conventional butter was listed on a recent “top ten most toxic foods” list, which is not surprising since so many of todays petrochemical toxins settle in the fats of animals. Yet organic butters and cream have been highly revered by healthy indigenous people groups for their health giving properties.
Change from conventional cheese to raw, organic cheese, if you can find it (see notes about raw milk below).
Change from “soy dairy” products (soy milk, soy protein) to almond, hemp, hazelnut, or rice milks (hemp having the best nutrition, and it’s delicious) if cow/goat dairy is not tolerated. Organic coconut oil can be used in place of butter for those with a dairy allergy. See note below on why I avoid soy.
If lactose intolerance is the reason you avoid dairy products, try culturing your own yogurt from organic milk. When you use a 24 hours process to culture the yogurt (or kefir if desired), nearly no lactose is present at the end of the process. Making yogurt and kefir is not difficult; find directions here. The long culturing process yields a very sour “European” flavor, which can be sweetened if you desire with jams, maple syrup, or honey. I have found that fresh goat milk loses its “goaty” aftertaste when cultured this long. The same process for 24 hour yogurt can be done with whipping cream for amazingly delicious Creme Fraiche.
Some people find that they can tolerate goat and sheep milk products if cow products bother them. Others find that raw milk (unpasturized) is tolerated as it has all the enzymes and probiotics intact to aid in digestion. In addition, high heat pasteurization appears to damage the protein molecule in milk. (The stable saturated fats in cream/butter seem to hold up better to heat than the protein in the milk, making pasteurized butter/cream still a great choice.)
Worried about contamination? Studies which purposefully introduced pathogenic bacteria into raw milk (still “living” with enzymes, probiotics, and immune factors) show that the milk protects itself by destroying pathogenic bacteria. Conversely, pasturized (“dead”) milk no longer carries this protection; hundreds are made sick on pasturized milk annually in the US. Once milk is cultured (into cheese, yogurt, cottage cheese, etc.) this risk is lowered by the competing bacteria of the culture. Certified Raw dairies undergo far stricter testing of products than conventional dairies.
Trader Joes has the best prices around (by far) for a full range of organic dairy products. I buy butter, cream, sour cream, and cottage cheese there. They also have a stunning selection of cheeses, most at fabulous prices. I sometimes buy the Grassfed Cheddar (New Zealand), and sometimes the Raw Cheddar. We also love the Cotswold cheese from England (which is neither organic, or raw, but you can taste the richness of the milk which makes me confident the cows are grazing grass). The Shredded Parmesan cheese (in a bag) is a raw cheese (and high in absorbable calcium); and excellent choice.
I make my own kefir from Dungeness Valley raw milk, which we drink on occasion as well, when I’m not making it into pudding, ice cream, etc.
Goat milk is best fresh (for flavor), so I don’t really recommend buying it from Trader Joes, although if that is your only option (say for a toddler who can’t tolerate cow milk) I would certainly recommend it over any “milk substitute”. Best to find a local dairy for raw milk (as I have), or if you are inclined, buy a goat as a pet which actually contributes to the family table!
If you have to use dairy substitutes, hemp milk is cheaper when you buy a case through a co-op; this option may be available at your health food store. You can make your own rice milk really cheap (and pretty easy) using this Rice Milk Recipe.
Conventional dairy products in the US come from “factory farmed” cows, which may or may not ever see a pasture, but most certainly dine on soy and corn based feed laced with pesticides, antibiotics, and by-products from slaughter houses. In some states, farms are allowed to inject the cows with growth hormones with cause them to produce more milk, which wears out the cow and results in fewer productive years (but at heavier production) before going to the slaughterhouse herself. (This is not allowed in OR or WA.) Since the food she receives (grain based) is such a poor diet for her, she is likely to be sick often, and treated with antibiotics. You can bet that all the toxins going into her make their way into her milk, and the butter, cheese, yogurt, and other products made from it.
Conventional soy is one of the most pesticide laden crops in the US, and even organic soy can hardly boast a health claim as soy is an endocrine disruptor (mimics estrogen in the body). There are tons of “studies” done to show the “health benefits” of soy. Guess who pays for these studies, and their publicity? The Soy Industry. Lesser known studies link soy formulas to early puberty in girls, delayed or decreased fertility in boys, and doubling of diabetes risk for all children. I avoid it like the plague (except fermented soy products used in traditionally small amounts, such as Tamari).
Is Organic Certification Necessary?
Although USDA Organic certification brings with it peace of mind for the consumer, there is a cost to the farmer (passed on to the consumer) for this rubber stamp. You may be able to find a local dairy which can demonstrate to you the health and humane treatment of their animals, and quality of their product so that you don’t need the label to feel good about using their products. Especially important is to inquire about the feed of their animals; even a cow fed 100% organic grain but kept in the feedlot will not be as healthy as the cow allowed to graze on green grasses.
In a comment on another post, a reader stated: “As much as I try to buy organic, it is so expensive and not widely available.”
This is so true, but we can be glad to see organic food becoming more available, and there are ways to save with organic food. My top five recommendations:
Bulk up your diet with veggies; organic or conventional veggies which are low on the pesticide list (see my Consumer Wallet Guides). Veggies, whether cooked or raw/salads, are naturally cheap fillers, and good for you! Buy in season when available (super cheap from local farmers/big gardeners), and frozen when not in season.
Stop buying expensive, unhealthy snacks, deserts, and sodas, and instead choose smaller portion snacks of organic or natural yogurt, nuts, fruit, homemade muffins. When your grocery cart is a quarter full of crackers, chips, cookies, ice cream, and sweet drinks, you can bet about 1/3-1/2 of your grocery budget is going to these items, which aren’t even part of your meals! Choose filtered water with lemon or lime over sweet drinks, and then “treat” yourself occasionally to an Italian Soda made from Mineral Water and a 100% juice from a trusted brand (like Knudsons). Keep deserts for special times, like birthdays, and then make or get something REALLY good from the best ingredients.
With the grocery money freed up by eating more veggies and buying less snacks, deserts, and drinks, invest in better meat and dairy products. Grassfed meats are best, and it is possible to buy a half or quarter beef, lamb, or hog for your freezer directly from a farmer for a great price per pound. If you can’t buy grassfed, look for free range chickens, and organic or natural beef at Trader Joes which has good prices. Always buy seafood wild caught; watch for sales.As far as dairy: always buy rBST free, and try to find grassfed or organic. Many artisan cheeses, some from Europe, are superior even to organic US dairy in that they are grassfed. Again, the Trader Joes prices are amazing for both cheeses and milk/cream/butter/sour cream, etc. One good option, if you have the ability, is to buy good milk/cream and culture your own yogurt/kefir/sour cream. Since we are a big smoothie family, we save about $15 each week because I culture 2 gallons of milk into kefir and yogurt, rather than buying those products ready made.
The best diet for most people is heavy in veggies, meats, fruits, with some dairy and nuts (if you have no allergies to those foods). Grains and legumes can be good additions/fillersif they are properly prepared, however, most Westerners have far too much of these bulking complex carbs in our diets, and our waistlines are proof. However, they can be good fillers if you find you are too hungry without them. If you buy them in bulk (dry) and prepare them from scratch at home they should be super cheap even when organic.
Buy directly from a farm or grow your own. This is often cheaper, and you’ll know where (and who) your food comes from.
Shop at Trader Joes: they often have the best prices around.
Compare prices on the internet (research sources), and with Co-Op buying.
Check out Grocery Outlet for clearance prices on natural dairy, organic olive oil and some other shelf items, as well as personal care products (always read lables!!). Conventional stores (Safeway and Fred Meyer in my area) often have organic items on clearance in the bins near the back of the store/warehouse door, and clearance stickers on refrigerated items in the cold cases (near to expiration date items should be used immediately or frozen). Pair with a coupon for a great deal (see below).
Become acquainted with Couponing Strategy, as shared/taught/blogged in many blogs. My favorite is frugallivingnw.com. The basic idea is to use a coupon on a product which is on sale to get a great deal. Although most of the deals are for conventional products, there are coupons and deals to be had for organic products. Many organic coupons are for items in the snacks/crakers/prepared foods category, so these coupons aren’t the best way to save (just stop buying those expensive foods, as discussed in point 2). But even still, there are valuable coupons to be had, and steal-of-a-deals to be scored. Hint: go to organicvalley.coop to register for dairy coupons, and to seventhgeneration.com to register for household product coupons. Then hang on to your coupons until a great sale comes up, and stock up for a few months. (No, I am not advocating extreme couponing, and neither do the blog sites.)
OK, so the title of this post is a joke. Of course going completely organic (from a conventional diet) isn’t going to be easy. Yeah, painful and expensive might be more like it.
And overwhelming. I remembered wondering Where do I start? So to make it easi-er for you, I have put together a list of what to change first in your pantry and diet, as well as some tips on what to look for when you shop and where to get good prices.
What to Change First In Your Pantry
Oils and Fats
Meats and Fish
Water and Beverages
Flours and Grains
Nuts and Legumes
Salt and Spices
Vinegars and Condiments
I realize that some people may reorder these priorities, particularly the first 4, as they are all so important. But I’m fairly comfortable listing them in this order; I’ll explain as we dive into the details.
In each of these categories, the first principle is to eat only what is food. This may seem obvious, until we realize that non-foods are added to many items in the forms of:
synthetic food colorings
propylene glycol (antifreeze)
and probably anything you can’t pronounce
An easy way to begin changing from products with these additives is to begin your weekly marketing at a “health food” type store, such as Whole Foods or Trader Joes (my favorite), since they generally carry products made with only food. Wow, what a concept.
The second principle is to focus on what you consume the most of, and what is most toxic. That’s where these 12 steps really come into play.
The third principle is to begin the switch to whole and properly prepared rather than refined. We hear the term “whole” a lot in relation to food, but not enough emphasis is placed upon proper preparation, which can either enhance or destroy the nutritional value of the food.
I’ll be posting this introduction post in as a page at the top of the page, and then link on each category as I write so you can refer back at your leisure.