I’d go so far as to say that there isn’t a disease or illness that wouldn’t benefit from improving the health of your digestive system. If you’d like to catch up on why your digestive system is so important for your health, including simple strategies to improve its functioning, click here. If you feel anything less than 100%, read on…
A very simple, cheap and easy way to improve the health of your gut (and therefore your overall health and wellbeing), is to consume fermented foods. Yoghurt is the most widely known Lacto-fermented food. To catch up on my review of yogurt, the best choices and ways to include yoghurt in your diet, click here.
What is Lacto-fermentation?
Lacto-fermentation is a food preservation process that has been used by most cultures, in some form, for many, many years. It is a biological process by which sugars are converted into cellular energy and the metabolite lactic acid. These lactic acid fermenting organisms destroy harmful micro-organisms thus preserving the food. Dairy, vegetables, fruit and grain (or any food with a sugar component) are the foods most commonly Lacto-fermented.
Why eat fermented foods?
There are clear and calculable health benefits associated with eating fermented foods. Historically they are regarded to be of great benefit to the immune system, digestion, and general wellbeing. There are lots of compelling reasons to include fermented foods in your diet including…
Making Labne (cultured cream cheese)
Over the coming posts, I am going to show you how easy it is to Lacto-ferment foods and how delicious it can be too. To start with I’m going to focus on dairy. Making yogurt is very simple and I’m sure many of you have given it a try already.
So today I wanted to share with you how to make you labne (or a cultured cream cheese). This versatile cheese is SO easy to make and can be used in both sweet and savoury dishes.
Young children and those with sensitive stomachs find fermented dairy much more digestible than milk or other cheeses as much of the proteins and lactose has been broken down in the process of fermenting it. I have found many lactose intolerant patients tolerate and feel great from including fermented dairy in their diet (though making or using a yoghurt without added ‘milk solids’ helps). Paris Creek is a brand that doesn’t contain milk solids.
500 grams of full fat natural or unsweetened Greek-style yoghurt
Labne is a firm but still very soft cheese. You can make it firmer by straining it for longer and also by folding the muslin over the top of the yoghurt and then placing a weight on it (I use a small plate with a big tin of tuna on top).
Store in an airtight container in the fridge.
Reserve the whey and freeze until you need it. It is super nourishing (high in protein and many other nutrients). I have lots of suggestions for the whey coming up, including a mayonnaise and fermented vegetable recipe very soon!
Ways to use Labne…
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The finished product. The whey is collected in the bowl below and the cheese is ready for me to make (in this case) a delicious dessert!