Whey is a protein-rich liquid that is extracted from milk during the process of cheese or yogurt making. While most people are familiar with whey protein powder as a popular supplement among athletes and fitness enthusiasts, many may not realize that whey is actually a byproduct of yogurt production. Whey from yogurt has gained popularity in recent years for its numerous health benefits and versatile uses.
One of the primary benefits of whey from yogurt is its high protein content. Whey is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. This makes it an excellent source of protein for vegetarians or those looking to increase their protein intake without consuming meat. In fact, whey from yogurt contains a higher concentration of protein than any other dairy product, with approximately 20 grams of protein in every 100 grams of whey.
Apart from its protein content, whey from yogurt is also a rich source of essential vitamins and minerals such as calcium, phosphorus, magnesium, and potassium. These nutrients are essential for maintaining strong bones, healthy nerve function, and proper muscle contraction. The presence of these micronutrients also makes whey from yogurt an excellent addition to a balanced diet, especially for individuals with specific dietary needs such as those following a vegetarian or dairy-free diet.
In addition to its nutrient content, whey from yogurt also contains lactic acid, which helps to promote the growth of healthy bacteria in our gut. These bacteria help to improve our digestive health and boost our immune system, making whey from yogurt an excellent addition to our diet for a healthy gut.
With its numerous health benefits, whey from yogurt has also gained popularity in the culinary world. It is often used as a substitute for milk in recipes, making it a versatile ingredient for those with allergies or intolerances to dairy. Whey can also be used as a natural preservative in foods, such as pickles or sauerkraut, due to its natural acidity. Its creamy texture makes it an ideal ingredient in smoothies, soups, and salad dressings, providing a nutritional boost to dishes without compromising on taste.
Furthermore, whey from yogurt can also be used as a natural hair and skin care product. It is rich in lactic acid, which helps to promote healthy hair growth and can improve the overall texture and appearance of our skin. Many beauty products now include whey as an ingredient, and you can even make your own DIY face mask using whey from yogurt for a natural and affordable skincare routine.
Yogurt Whey has many uses, this is a list of some of them.
1. Fermenting Vegetables: Yogurt whey can be used as a culture starter for fermenting vegetables like sauerkraut and pickles.
2. Baking: Yogurt whey can be used in place of buttermilk or sour cream in baked goods such as pancakes, bread, and cakes.
3. Marinade or Tenderizer: The high acidity in yogurt whey makes it a great marinade for meat or as a natural meat tenderizer.
4. Smoothies and Shakes: Add a splash of yogurt whey to your smoothies or protein shakes for added probiotics and a tangy flavor.
5. Flavored Water: Use yogurt whey to flavor your water and add a boost of probiotics and nutrients.
6. Salad Dressing: Mix yogurt whey with herbs, garlic, and olive oil to make a delicious and nutritious salad dressing.
7. Soup Enhancer: Add a small amount of yogurt whey to soups and stews for added flavor and nutrition.
8. Homemade Mayonnaise: Add yogurt cheese to mayonnaise to fement it to extend it shelf life.
9. Face Mask: The lactic acid in yogurt whey can help brighten and exfoliate skin. Mix with honey and apply as a face mask for a natural glow.
10. Garden Fertilizer: Diluted yogurt whey can be used as a natural fertilizer for plants and vegetables in your garden.
The beneficial bacteria and nutrients in the whey can help improve soil health and plant growth.
The Benefits and Uses of Yogurt Whey
Ingredients
- 1 Container plain whole fat yogurt
Instructions
- Fit a large bowl with a strainer, leaving plenty of room for liquid whey to collect on the bottom of the bowl.
- Line the strainer with 2-3 layers of cheesecloth, or a clean flour sack towel, or reusable cheesecloth.
- Transfer the yogurt to the lined strainer, leaving about ½" of space at the top of the material used to line the strainer. Fold the material over the yogurt and place something heavy on it like a fermentation weight or a can of tomatoes
- Strain for at least 8 hours, or 10-12 hours for a Greek-style yogurt. Stir once or twice to encourage an even consistency. Strain for 24-48 hours for a yogurt cheese that can be used as a cream cheese substitute.
- Transfer the strained yogurt to a clean container and store it in the refrigerator for up to 2 weeks.
- Transfer the liquid whey to a glass jar with a lid and use it in fermentation recipes, or baking recipes to replace water.