Feeding the Gut Microbiome: Functional Ayurveda™ Style

Feeding the Gut Microbiome… Functional Ayurveda™ MD Style! HomeMade Yogurt, Buttermilk, Chaas, and Lassi

In every culture, nourishing the gut microbiome is extremely important as it helps your immunity, nutrition, absorption of B12 (think: energy!!) , conversion of Vitamin K (for important functions like blood clotting, bone health, heart health, and much more!), and so much more!

Improving your gut microbiome can be done through consuming fermented foods like yogurt, kefir, sauerkraut, and kimchi, which are rich in probiotics. Adding high-fiber foods such as oats, legumes, and whole grains further supports gut health by promoting the growth of beneficial bacteria. Healthy fats, found in nuts, seeds, and olive oil, also play a key role in maintaining a balanced microbiome.

One way to incorporate these into your diet is using dairy recipes from India. Here are 3 Easy to make homemade and delicious recipes ensure a flavorful and wholesome way to nurture your gut, immune system, and brain…

Homemade Yogurt

First up: Homemade Yogurt. Yogurt has a variety of flavors, the 3 most common types being: Sweet, Sour, and Extremely Sour. But the best type of yogurt (for gut health) is the sweet kind with a slightly sour aftertaste as the yogurts that are too sour can increase acidity¹.

Why go through all this trouble to make homemade yogurt? Making your own homemade yogurt allows you to control the quality of the ingredients and can give your gut health even better results.

Yogurt actually has many benefits such as reducing the risk of heart disease and osteoporosis (a medical condition where bones turn brittle and weak). It also helps with boosting energy, losing weight, and contains many important nutrients that our bodies need such as calcium, B12 vitamins, riboflavin, phosphorus, magnesium, and potassium. These vitamins help with regulating blood pressure, metabolism, bone health, and improving teeth and bone health. It also contains a huge amount of protein which helps make our metabolism more efficient.

Yogurt is rich in probiotics which also help with protecting against diarrhea, constipation, and improving immune system function⁵.

Ingredients¹

• 1 quart whole organic milk
• ¼ cup organic plain, full-fat yogurt

Recipe Steps¹

1. Slowly heat the milk (medium-low heat) to about 180-190°F
2. Keep at this temp for 15 minutes and stir at intervals
3. Allow ½ cup milk cool to room temperature
4. Whisk in the yogurt to creamy consistency
5. Cool the rest of the milk to 115°F
6. Stir the yogurt mixture into milk and mix
7. Milk temp should be about 108-112°F
8. Leave the milk in a covered pot or bowl

To incubate the yogurt you can any of the following steps:

• Wrap container in a clean towel/blanket; keep it in a warm spot
• Keep it near a heater
• Use a yogurt maker: follow the manufacturer’s instructions for incubation.
• Heat a gas oven to 200°F for 1-2 minute
• Heat an electric oven to 200°F for 1 to 2 minutes and turn it off
• Make sure the environment is not too hot in any of these cases

In a few hours or in the morning, viola! Your delicious home made yogurt is ready to refrigerate and enjoy soon!

Homemade Buttermilk

The next thing on our list of homemade recipes is buttermilk!

Buttermilk is a super source of calcium which helps support our bones and teeth. Buttermilk also helps to keep our cholesterol levels balanced, it also decreases chances of heart disease and stroke. It also contains vitamin A which helps to keep our eyes healthy and boosts our immune system, additionally keeping our lungs, heart, and kidneys healthy. Buttermilk also has riboflavin which boosts our body’s energy production and regulates our amino acids. Additionally the probiotics in it helps us digest food more effectively and efficiently, aiding in our nutrient absorption⁷.

Ingredients⁶

• 1 tbsp lemon juice
  • (or if unavailable, then ok to try white vinegar – preferably not vinegar for pitta dosha predominant people!)
• 1 cup of organic milk
  • (whole usually tastes better to most people, but your choice!)

Recipe Steps⁶

1. Pour 1 tbsp lemon juice / vinegar into 1 cup
2. Fill the rest of the cup with milk
3. Carefully stir the mixture and then let it sit for 5 minutes

Homemade Chaas

The third recipe is for Chaas.

Chaas is a very popular Indian drink that has a very healthy source of protein and is low in calories. Chaas is a great source of essential nutrients such as calcium, protein, potassium, and vitamins B12 and riboflavin. These nutrients are important for bone health, muscle function, energy production, and overall well-being.

Chaas is very refreshing, containing electrolytes and healthy minerals from the body, and has a frothy appearance to it. But the benefits don’t end here! Chaas has probiotics that aid in digestion, improve the health of your gut, and help get rid of bloating, indigestion, and constipation.

An improved digestion system additionally helps with effective absorption of nutrients. Chaas also contributes to a balanced microbiome which helps the immune system protect against diseases. A lowered blood pressure is also a benefit to drinking Chaas on a regular basis⁴.

Ingredients

• 76 ounces of yogurt an alternative is organic whole A2 milk
• 1/2 tsp organic roasted cumin powder
• 2-3 organic mint leaves
• 6-8 fresh organic green coriander leaves
• 1 green chilli (optional)
• Black salt and pink salt according to taste
• Organic Cumin (Jeera) powder according to your taste
• Asoefitida (hing) (here is a brand of hing we love that is batch-tested to be gluten free!)

Recipe Steps

1. Take a blender, put yogurt, green chilli, mint, and coriander leaves and blend it well
2. Then add roasted cumin powder, black salt and pink salt
3. Add a glass of water and blend it
4. Your masala chaas is ready
5. Enjoy it as a snack or before your meal!

Homemade Lassi

Last, but of course not least, is Lassi.

Lassi is a very popular North Indian yogurt drink that has a variety of flavors such as kesar lassi, mango lassi, gulkand lassi, fruit and nut lassi, paan lassi, and so many more! The most common type of lassi is sweet lassi, so here are the ingredients and recipe steps for making this specific type of lassi but a reference is listed below to make the other types as well!⁸

Lassi also has many benefits for your microbiome. Firstly, it is a great source of hydration, having the necessary electrolytes your body needs to prevent dehydration. It also contains probiotics which improve your digestive system.

A more efficient digestive system also helps to reduce bloating, gas, and constipation.

Lassi is also rich in nutrients like calcium, protein, and many other vitamins and minerals that all help boost your immune system. Lassi is also a great energy booster as it has a nice combination of carbs, proteins, and vitamins that are a natural source of energy. Lassi also contains a low calorie count which makes it a healthier option than other sugary and energy boosting beverages⁹.

Ingredients⁸

• 2 cups chilled yogurt
• 3 – 4 tbsp of sugar
• ¼ – ½ tsp cardamom powder
• ½ cup chilled water or milk
  • Can use less if thicker consistency is needed

Recipe Steps⁸

1. Put 2 cups chilled yogurt in a blender or deep bowl
2. Whisk it until it is smooth and make sure there is not any grainy yogurt left
3. Add 3-4 tbsp of sugar to the yogurt
4. Add ¼ – ½ tsp cardamom powder to the mixture
5. Whisk until sugar is completely dissolved
6. Add the 1 cup of water / milk
7. Whisk until frothy
8. Enjoy!

Hopefully with these homemade recipes to get you started, you will embark on a journey that is both delicious and good for your health, discovering more and more recipes that you enjoy making and eating!

Of course, if you are unable to consume dairy for any reason (check with your doctor first!), there are many dairy-free options nowadays, and also probiotic, butyrate, and prebiotic fiber options available as supplements to enhance gut health, and many other options to support gut immunity!

Check out Dr. V’s Ayurvedic Gut-healing Bone Broth

Reach out to us if you would like a Customized Functional Ayurveda™ MD Consultation and Wellness Plan!

References:

1. https://divyas.com/journals/homemade-yogurt/
2. https://www.banyanbotanicals.com/blogs/wellness/3-herbed-kitchari-with-a-dollop-of-yogurt
3. https://www.seema.com/seema-cooks-chaas-for-the-summer
4. https://fitelo.co/recipes/chaas-protein-recipe/
5. https://www.healthline.com/nutrition/benefits-of-yogurt
6. https://tastesbetterfromscratch.com/how-to-make-buttermilk/
7. https://www.webmd.com/diet/health-benefits-buttermilk
8. https://www.indianhealthyrecipes.com/lassi-recipe/#:~:text=Ad%201%20cup%20 cubed%20 ripe,have%20a%20 delicious%20rose%20 lassi.
9. https://timesofindia.indiatimes.com/life-style/food-news/benefits-of-lassi-in-summer-hydration-probiotics-cooling-effect-immunity-boost/articleshow/110441415.cms#:~:text=Lassi%20is%20a%20 probiotic%2Drich,often%20 exacerbated%20by%20 summer%20 heat.