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KETO LOW-CARB INSTANT POT YOGURT (HEART HEALTHY)

KETO LOW-CARB INSTANT POT YOGURT

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I’ve always loved Keto Instant Pot Yogurt.  It’s delicious on its own or in a variety of dishes both savory and sweet. You can prepare yogurt using cow, goat, or sheep’s milk. The milk needs to be heated to kill all pathogens. For our Keto yogurt, however, I use ultra-pasteurized milk that is lower in carbohydrates and sugars and higher in protein.

Ultra-pasteurized milk lasts three times longer on shelves than normal heat-treated, processed milk. The reason is that the higher temperature kills any E. Coli and salmonella or non-pathogenic bacteria that can cause spoilage.

Fairlife is the brand I love. When using ultra-pasteurized milk, you don’t have to heat it first. You can make the yogurt using room temperature milk in your Instant Pot.

WHAT IS THE NUTRITIONAL VALUE OF KETO INSTANT POT YOGURT?

Keto Instant Pot Yogurt

As mentioned above, this Keto Yogurt is prepared with Fairlife 3.2% milk. The recipe calls for 2 bottles (3 liters each). I have added the nutritional label as this milk cannot be calculated with a regular recipe calculator. Fairlife milk is lower in sugar and carbohydrates and higher in protein. Three liters of this milk equals 12 cups. This makes about 24 (1/2 cup) servings.

Nutritional chart for milk for Keto Instant Pot Yogurt

WHY MAKE KETO YOGURT WITH AN INSTANT POT?

KETO INSTANT POT YOGURT

KETO INSTANT POT YOGURT

Why do I make my Keto Yogurt in an Instant Pot?  Yogurt is incubated, meaning it is held at a constantly warm temperature (110 F to 116 F) for a period of about 8 to 10 hours. The length of time will determine the level of tanginess in the resulting yogurt. An Instant Pot’s programming keeps the temperature right in that target zone, eliminating a bunch of potential issues—like stringy yogurt caused by too-warm temperatures.

IS MAKING KETO INSTANT POT YOGURT DIFFICULT?

Keto and also Low-Carb Yogurt is simple to prepare. Place your 2 (1.5 liter) bottles of Fairlife milk into the sterilized pot. Add 2 tablespoons (or up to half a cup) of your favorite store-bought yogurt (with live cultures), and a teaspoon of calcium chloride. Calcium chloride helps to stabilize the milk proteins. During ultra pasteurization, the proteins can become unstable. This process can keep the milk from full coagulation. Adding calcium chloride is optional.

WHAT IS THE TASTE PROFILE OF KETO YOGURT?

I absolutely love the taste profile of this Keto Instant Pot Yogurt. The finished product has a thickness between regular and Greek yogurt. It is super creamy with gentle tanginess. If you like a more sour taste profile, incubate the yogurt for 9 to 10 hours rather than for 8. If you add the contents of a probiotic capsule to increase the strains, the finished yogurt will be tangier.

WHAT ARE THE HEALTH BENEFITS OF KETO INSTANT POT YOGURT?

This Keto Low-Carb Instant Pot Yogurt is 30 times higher in healthy gut bacteria than any store-bought version.

Did you know that yogurt contains nearly every nutrient that your body needs? Plain yogurt contains calcium. One cup provides 49% of your daily needs. It is also high in B vitamins, particularly vitamin B12 and riboflavin. Both B vitamins help to protect against heart disease. One cup also provides 38% of your daily need for phosphorus, 12% for magnesium and 18% for potassium. These minerals are essential for several biological processes, such as regulating blood pressure, metabolism and bone health.

WHAT NON ALC WINE HARMONIZES WITH KETO YOGURT?

Will this Keto Low-Carb Instant Pot Yogurt work with wine?  Well, we often do not enjoy a glass of wine with a cup of plain yogurt. But yogurt is the base of many dishes that pair well with wine.

Examples Are: 

Chicken kabobs with tzatziki works well with a crisp non alcoholic wine with lots of acidity like de-alcoholized Chardonnay or Sauvignon Blanc.

Ranch dressing made with plain yogurt also has that tanginess that works nicely with a crisp, dry non-alc white. Choose one of the wines listed above.

You can also use plain yogurt for an Alfredo sauce. This sauce will still have that slight tang. Choose a de-alcoholized Chardonnay as a match.

Plain yogurt is the base ingredient for a plethora of Indian dishes and curries. Most of these dishes contain some form of heat and spice. You need to offset this heat with a sweet wine.  In following a Keto diet or in living a low-carb lifestyle, we don’t want to use up your carbs on a glass of non alcoholic wine.  You have a couple of options. Drink whatever wine you like (as long as it’s bone dry) and don’t worry about pairing the wine to dish. Enjoy your wine the way you like it. If you like to create harmony between the wine and the food, you’ll need some sweetness in the wine to offset the heat and spice.  Add a pinch of monk fruit sweetener to your glass.  Choose whites like de-alcholized Riesling or Gewurztraminer or a non-alc pink rose. These varieties taste great when bone dry or sweet.  So they taste great with the added sweetener.  The non alcoholic wine’s sweetness will nicely offset the heat and spice.

Zero Alcohol Wine Tips: 

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

DO YOU REQUIRE CALCIUM CHLORIDE FOR MAKING INSTANT POT YOGURT?

Calcium chloride (CaCl2) improves the curd-clumping properties by coagulating the milk to optimize the yields of both yogurt and fresh cheeses. Calcium chloride is particularly recommended for use in milk that will not coagulate properly or well under normal conditions due to ultra-pasteurization or due to low milk solids.

HOW DO I MAKE MY KETO LOW-CARB INSTANT POT YOGURT THICKER IF I DON’T HAVE CALCIUM CHLORIDE?

Do. need Calcium Chloride for my Keto Low-Carb Instant Pot Yogurt?  The fat in yogurt is part of what makes it thick, so using Fairlife 3.2 per cent fat will result in a thicker yogurt than skim milk. You can also add cream to the milk or use it in place of milk to increase the fat content.  For a heart healthy version you can use Fairlife skim milk, as well.

DO I NEED TO USE FAIRLIFE MILK IN MAKING MY KETO LOW-CARB INSTANT POT YOGURT?

KETO LOW-CARB INSTANT POT YOGURT

KETO LOW-CARB INSTANT POT YOGURT

You can use any milk you desire, as long as it is ultra-pasteurized. Otherwise, you will need to boil the milk first so that all potential pathogens are destroyed. Keep in mind that one cup of plain yogurt made with regular milk contains about 17 grams of net carbs. You can reduce the carb count by using heavy cream to make your homemade yogurt.

You can use any milk you desire, as long as it is ultra-pasteurized. Otherwise, you will need to boil the milk first so that all potential pathogens are destroyed. Keep in mind that one cup of plain yogurt made with regular milk contains about 17 grams of net carbs. You can reduce the carb count by using heavy cream to make your homemade yogurt.

One cup of 35% cream has 6.6 grams of carbs and 4.9 grams. However, your yogurt will also be super high in calories and fat. Yes, I know that fat is allowed on a Keto Low-Carb diet. But I think it’s important to also eat the right fats. Heavy cream contains 83.2 grams of fat, 304 mg of cholesterol, 8 grams of net carbs, 4.8 grams of protein, and 800 calories. The fat in 35% cream is mostly saturated. This means that your yogurt will not aid in helping to reduce the risk of cardiovascular disease.

Compared with regular 2% milk, Fairlife milk has significantly more protein and calcium — 13 grams and 380 milligrams — compared with 8 grams and 283 milligrams, respectively — and about half the sugar and carbs. Fairlife milk contains (1 cup) contains 150 calories, 8 grams fat (5 of these saturated), 30 mg cholesterol, 120 mg sodium, and 6 grams of carbs (sugars). This milk is clearly healthier for your Keto Low-Carb lifestyle.

WHAT KETO LOW-CARB HEART HEALTHY RECIPES CAN YOU ENJOY?

KETO PALEO WHOLE30 BACON WRAPPED SALMON & ASPARAGUS

Let rest 5 minutes. Enjoy.

Montreal Strip Loin (Healthy Heart)

Hamburger Buns (Healthy Heart)

Stuffed Pork Chops (Heart Healthy)

Egg Foo Young (Heart Healthy)

Bacon-Wrapped Salmon Asparagus (Heart Healthy)

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

  • Instant Pot or yogurt maker
  • Sterilized glass jars for storage
  • Measuring cups and spoons
  • Spoon or ladle for transferring yogurt
  • Whisk or utensil for stirring

Here is a video of this Keto Low-Carb Instant Pot Yogurt:

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KETO INSTANT POT YOGURT

KETO INSTANT POT YOGURT


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  • Author: Shari MAC
  • Total Time: Over Night
  • Yield: 8.4 Cups 1x
  • Diet: Gluten Free

Description

Keto Instant Pot Yogurt can be used in a variety of ways, like as the base ingredient for Indian curries, salad dressings, or desserts.

 


Ingredients

Units Scale

2 (1.5 litre bottles) Fairlife milk

1/2 cup store-bought plain yoghurt of choice (with live cultures)

1 teaspoon calcium chloride


Instructions

  • Pour milk into sterilized Instant Pot.  Add 1 calcium chloride.  Add plain yogurt.  Stir well.  Add lid.  Set on yogurt setting for 8 hours.  When completed open lid.  Spoon yogurt into sterilized glass jars and refrigerate.  Yogurt will thicken after 24 to 48 hours. Use as desired.  Should last up to 2 weeks.  Be sure to retain ¼ cup of this yogurt for next batch.  Use your homemade yogurt for future batches up to 4 times.
  • The recipe is based on the Keto version and is approximate only.  One serving has 6 grams of net carbs.

Notes

  • The nutritional values are estimates based on using Fairlife ultra-filtered milk and plain Greek yogurt as ingredients.
  • Calcium chloride helps thicken and set the yogurt.
  • Using a yogurt starter culture from previous batches helps maintain active cultures.
  • Proper sterilization of equipment is important for food safety.
  • Homemade yogurt can be used in recipes calling for yogurt or eaten plain.
  • The recipe is based on the keto version and is approximate only.  One serving has 12 grams of net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • Prep Time: 24 Hours
  • Cook Time: 20
  • Category: KETO LOW-CARB
  • Method: INSTANT POT
  • Cuisine: BREAKFAST, LUNCH, BRUNCH, DINNER, DESSERT

Nutrition

  • Serving Size: 1 Cup
  • Calories: 130
  • Sugar: 12
  • Sodium: 120
  • Fat: 5
  • Saturated Fat: 3
  • Unsaturated Fat: 2
  • Trans Fat: 0
  • Carbohydrates: 12
  • Fiber: 0
  • Protein: 13
  • Cholesterol: 25

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