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  • Writer's picturekrisztatiwari

Food prep pro tips in 7 days to support pregnancy! Day 3- Dairy


You probably hear about food prepping everywhere but it’s all so overwhelming because you don’t really know what it is or how to do it?

Here is a quick guide for you to help understand why organizing your pantry, fridge and meal schedule truly is a magic tool to make your life easier.

Even after a super crazy day, eating a cozy homemade dinner will help you relax, get grounded and will provide essential nutrients. 

I promise it will make you feel like you got this whole LIFE thing together!


What to buy?

Find my winter/spring grocery/farmers market guide here.


Food prep 101!


The easiest way to keep your kitchen in order and make quick, versatile dishes is to prep your food as soon as you get home from the market or grocery store. Today I’ll teach you how to prepare all kinds of food to have it handy throughout the week. For storage I suggest use jars and glass containers if possible to avoid exposure to toxic material such as BPA. For greens I use ziploc bags because I found that if I can seal it airtight it lasts longer. 


 

Day 3 - Dairy (if tolerated)


Grass fed, organic yogurt, kefir, buttermilk and aged cheeses are all fantastic if you tolerate them. Great sources of fat, protein, probiotics, minerals and vitamins.

Besides the common beliefs these can last for weeks in the fridge. Fermented dairy will slowly keep fermenting and will get more sour but not necessarily bad with time. Obviously if you see mold, discoloration or it smells bad please don't eat it!🤪 I suggest to always use a clean spoon to take out a portion from these containers and don't drink straight from the bottles. This will help not to contaminate the product with bacteria that doesn't belong there.


A long fermentation process will help to break down most of the lactose in milk, so if you are lactose intolerant this might be a good option for you.


Instant pot 24 hour yogurt

4 cups of milk

1 tbs yogurt starter or 8 probiotic capsules, powder only! (I use these)


Use raw milk or a good quality grass fed farm fresh milk and sterilize all the containers (instant pot insert too) and tools with boiling water before you start.

  1. Pour the milk into the instant pot, secure the lid and press the yogurt button until it says "boil". This setting will take about an hour. It will boil the milk until it reaches 180 F.

  2. Meanwhile, if using probiotics, open the capsules and transfer the powder into a sterilized medium sized bowl.

  3. When boiling is done, open the lid and remove the inner pot and place it somewhere cold because now you want the milk to cool down to room temperature.

  4. When the milk reached room temperature, scoop out about 1/2 cup of milk into a container (if using probiotic, scoop the milk into the medium sized bowl in which you already have the probiotic) and use a hand whisk mix in the yogurt starter.

  5. Poor the mixture back into the inner pot, transfer that back into the instant pot and press the yogurt setting again. It should show "8 hours" now.

  6. Increase the time to 24 hours, sit back and wait for your yogurt to ferment.

  7. Next day bottle and refrigerate your yogurt. Enjoy! 😁


Love & melons,

🍉 Kriszta

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