Believe it or not, homemade yogurt

Homemade Greek yogurt

Believe it. You can make it yourself and save a good deal of money. A delicious, healthy food that usually costs an average of $1 per individual container now costs less than two quarters.

Yogurt is considered a superfood. Superfoods are foods that are low in calories but high in healthful nutrients. They are full of antioxidants and protect the body against diseases and cancer.

The most healthful aspect of yogurt is the live cultures, or bacteria, that it contains. The bacteria in yogurt actually prevent and fight harmful bacteria in the digestive tract. The bacteria also boost our immune systems, enhance digestion, increase mineral absorption. For women, the bacteria can decrease recurrence of vaginal yeast infections. Yogurt might also fight sources of infection and protect against cancer.

Wow! All that in such a cool, creamy treat? But there's more. Yogurt is a good source of protein, calcium and vitamin D, all nutrients for building strong bones. And Greek yogurt has even more protein in a serving size than regular yogurt. That's because it's strained -- liquid is removed from it, so you get more solids. Personally, I like the consistency of Greek yogurt better. It's a win-win situation!

Grocery store yogurt comes in convenient little individual cups or larger-size containers. It comes in a variety of flavors too. The downside of buying these is that they are costly. You might be able to buy really cheap yogurt for 30 or 40 cents, but this stuff usually isn't good quality -- I find that it's high in sugar and low in protein, without healthier alternatives -- and seems like it's made just for the flavor. I can buy good Greek yogurt for around a dollar, but it's still hard on my grocery budget. Unfortunately organic yogurt can cost up to $2 for a 6-ounce container  -- outrageous, I never buy this stuff!

No worries though. Here's a solution to the high-cost problem. Yogurt can be made from milk, and this recipe is less than 50 cents per serving! It may take a few times to get it right, however. The general idea is to heat the milk not quite to boiling, introduce bacteria from ready-made yogurt and keep it at a temperature in which bacteria can live, until it solidifies. Don't get discouraged. Adjust the recipe according to your environment. The key thing is to keep the milk warm and cozy -- but not too hot so you don't kill the bacteria -- as it solidifies. The dry milk is not essential for yogurt, but it does help to make it thicker, and it adds nutritional value. You can leave it out if you like.

Enough talk. Let's get to it.

YOGURT

2 1-pint mason jars
4 c. milk (skim, 1%, 2% or whole)
1/3 c. sugar or sweetener
1/2 tsp. vanilla or other flavoring (optional)
1/3 c. dry milk (optional)
2 T. prepared yogurt

First, sterilize the jars, a spoon and a wire whisk. You can do this by filling the kitchen sink with very hot water and soaking them in it. Wash them with soap, dry them and lay them out ready to use.
Heat milk in a saucepan on medium heat to 160 degrees F, stirring almost constantly. Add sugar, vanilla and dry milk when it reaches about 140 degrees F. Make sure it does not boil.
Pour milk into mason jars. Let them sit until they've cooled to between 100 and 110 degrees. Whisk 1 T. of prepared yogurt into each pint. Screw lids on.

Wrap jars in towels and place both in a tight, cozy place so the jars will keep warm, such as a Crockpot (not necessary to turn on -- this might get it too hot), a pot or a bucket. Let milk sit undisturbed for about eight hours or until solid. Chill in the refrigerator.

To make Greek yogurt:
Place a patch of cheesecloth or coffee filter over the mouth of a jar or narrow bowl. Secure with a rubber band or tape. Spoon yogurt into the cloth. The liquid, known as whey, will strain through, and you will be left with thick, creamy yogurt in the strainer. This could take anywhere from one to eight hours, depending on how watery your yogurt is and how thick you want it to become.

Makes 4 servings, about 1/3 c. each.

Using sugar
Total cost: $1.70
Cost per serving: $0.42
Compared to: $1 to $2 store-bought
Nutrition facts: 
     -Calories: 168
     -Fat: 0g
     -Protein: 12g
     -Carbohydrates: 32g
     -Sodium: 173mg
     -Fiber: 0g
     -Sugar: 32g

Using sweetener
Total cost: $1.76
Cost per serving: $0.44
Nutrition facts:
     -Calories: 108
     -Fat: 0g
     -Protein: 12g
     -Carbohydrates: 16g
     -Sodium: 173mg
     -Fiber: 0g
     -Sugar: 16g