Dan's Microbiome Yogurt Protocol

Pour the full gallon evenly into four 1-quart glass jars. Place jars in your sous vide water bath. Set the circulator to 180°F and hold for 30 minutes.

This step denatures the milk proteins. That's what gives you thick, creamy yogurt without additives or tricks. Don't skip it. Don't rush it.

Pull the jars out and move them into a cold tap water bath to bring the temp down faster. Watch it closely with a thermometer.

When each jar hits exactly 110°F, stir in:

• 1 tablespoon yogurt from a previous batch (or 1 tsp powdered starter)
• 1 tablespoon whey from previous straining
• L. reuteri capsules if using — open and stir in now, not before

Return the jars to your sous vide bath, now set to 110°F. Leave them alone for 14 hours.

Longer fermentation means more tang, thicker texture, and a higher probiotic count. This is not a shortcut situation. The 14 hours are doing real work.

Move jars to the fridge and let them cool fully. Then transfer to your Greek yogurt strainer — two quarts at a time — and strain in the fridge for 6 to 12 hours.

• The liquid that strains out is whey — save every drop of it
• Use whey in smoothies, or as your starter for the next batch
• What remains in the strainer is thick, dense Greek yogurt

Once your 2-quart batch has strained, mix in:

• 1 tablespoon green banana flour per 2-quart batch
• 1 tablespoon inulin powder per 2-quart batch
• Use a hand mixer to blend evenly
• Add vanilla extract or vanilla powder to taste and stir

This is your flavored yogurt base. Store it in the fridge. It holds well for up to two weeks.

When you're ready to eat, add whatever you like to your serving:

• Cinnamon to taste
• Raw honey to taste
• Pumpkin seeds
• Granola
• Berries or fresh fruit

Stir and let it sit for a minute or two. The flavors settle in fast.