The Way to BE

Recipes for Health: Fermented Dairy

Some of the best superfoods on the planet are actually traditional foods.

These traditional foods are foods that our ancestors used for generations to heal and protect the body. Many of these foods were also used to promote fertility and prepare a woman for pregnancy.

Traditional superfoods are nutrient-dense. They are packed full of health-promoting fats, proteins, minerals, and vitamins. Many times, fermentation unlocks these nutrients or enhances an already rich nutrient profile.

The Benefits of Raw, Grass-Fed Dairy

Dairy is one of nature’s original superfoods. Consider yourself lucky if you live in a state where raw, grass-fed dairy is available.

  • Many states in the United States do not allow raw dairy.
  • When dairy is pasteurized, the wonderful enzymes and bacteria naturally found in dairy are also destroyed.
  • Raw dairy has the enzymes lactase and lipase intact, which aid in digestion.
  • Fermented dairy enhances intestinal health.

Do You Have a Dairy Intolerance?

Oftentimes, those who are lactose intolerant are actually able to handle raw dairy! This is because raw dairy is packed full of enzymes that help to break down the milk sugar called lactose.

Those who cannot handle the sugar in dairy may also find that they do best with fermented dairy, such as yogurt, kefir, cultured butter, or true sour cream. The friendly bacteria in fermented dairy consume milk sugars, such as lactose, and also help to break down milk proteins, like casein. (1)

Sometimes, we have difficulty digesting the proteins in dairy. If you find that you still struggle to digest fermented dairy:

  • Follow all of the seven principles of the Body Ecology Diet and, for the time being, remove dairy from the diet.
  • Use at least 2 -3 scoops of Vitality SuperGreen on a daily basis. Vitality SuperGreen has GlutImmune in it, which is especially formulated to heal the lining of the gut.
  • This will give your intestinal tract the time and nourishment that it needs to heal.
  • When you begin to introduce dairy back into the diet, include a digestive aid, such as Assist Dairy & Protein.

Consuming Full-Fat Dairy Is Critical

Many of us are afraid of fat because we have been taught that all fat generates heart disease. We now know that this hypothesis is wrong, and that just the opposite is true. (2) However, many people are still afraid of healthy fats. Did you know that saturated fats are essential to produce hormones in the body?

Even those who are lactose intolerant can often still enjoy raw dairy! Otherwise, try fermented dairy, like kefir, yogurt, cultured butter, or true sour cream, for a healthy boost of friendly bacteria to improve digestion.

One large study conducted through the Harvard School of Public Health found that:

  • Women who ate more than two portions a day of low fat dairy foods were 85% more likely to be infertile.
  • Women who ate full-fat dairy foods more than once per day had a 25% reduced risk of infertility. (3)

Finding grass-fed dairy is essential. When an animal is fed corn or soy-based feed, more pro-inflammatory omega 6 fatty acids are created.

  • A pastured animal that eats grass will produce a product rich in omega 3 fatty acids, which actually inhibit inflammation in the body.
  • This rule of thumb applies to dairy, eggs, and meat.
  • Grass-fed animals will produce golden yellow butter, or if it is a chicken, bright orange egg yolks.

Grass-fed butter, which is made from the cream found in dairy, is rich in CLA (Conjugated Linoleic Acid). CLA is another type of beneficial fatty acid.

  • CLA is sold as an isolated supplement at health food stores because it is known for its fat-busting properties.
  • That’s right! Eating the right fats can actually reduce fat, especially belly fat. (4)
  • This is because belly fat is oftentimes the result of too many inflammatory signals in the body.
  • In other words, stress can lead to accumulating fat, and healthy fats will dampen the stress response in the body.
Vitamin K2 MK-4 is found almost exclusively in grass-fed butter.

This vitamin is not the same as vitamin K1, which does not convert into vitamin K2.

  • Researchers have found high concentrations of vitamin K2 in the brain (the brain is full of fat!).
  • Vitamin K2 plays a significant role in bone health and heart health. (5)(6)
  • The darker and more yellow the butter, the more vitamin K2 it contains.

Make Real Sour Cream at Home

Making your own sour cream at home is incredibly simple. With homemade sour cream, you can stir in dried herbs, finely chopped dulse, or Celtic sea salt to create a wonderful dip for veggies.

You can also use homemade sour cream as a base for salad dressings, to add on top of fermented vegetables, or simply add it to a Vitality SuperGreen smoothie. Remember, fermented dairy is a protein fat. As a protein fat, it combines best with other protein fats, acidic fruits, and non-starchy vegetables.

Steps to make homemade sour cream:

  1. First, acquire a pint of raw, grass-fed cream.
  2. Pour the cream into a quart-size jar and whisk in a packet of Body Ecology Kefir Starter Culture.
  3. Allow this mixture to sit somewhere warm for 1–2 days.
  4. Smell and taste the cream, making sure that it is “sour”. This ensures that all the milk sugars have been consumed by the beneficial microflora. Depending on the temperature of your home, the time for this process will vary.
  5. Place the fermented cream in the refrigerator. Use or allow it to ferment longer in the refrigerator, if you wish.
  6. To use, briefly whisk the cream until it thickens. You can also thicken the cream by simply shaking it in the jar.

Homemade Cultured Butter

If you would like to make your own cultured butter at home, use a jar of cream that you have already fermented.

  1. Pour the fermented cream into a blender and blend until the butter solids separate from the buttermilk.
  2. At this point, the butter solids will look yellow in contrast to the buttermilk surrounding it.
  3. Separate the butter solids from the buttermilk. Save your bacteria-rich buttermilk! You can use it later for soaking grains.
  4. Next, continue to press the butter solids together by hand with a spoon. This will press out more buttermilk.
  5. Wash the butter by adding cool, clean water to the butter solids and continue pressing the butter together.
  6. Continue adding water, washing, and pouring off the liquid until the water runs clear.
  7. Collect the butter into a solid mass and store in the refrigerator. Washed butter will store longer than unwashed butter.

What to Remember Most About This Article:

Nutrient-dense superfoods are full of beneficial fats, proteins, vitamins, and minerals. Fermentation also helps to unlock and enhance the nutrient profile of food.

Raw, grass-fed dairy is one of nature’s best superfoods. Many times, those who are lactose intolerant can still enjoy raw dairy since it is full of enzymes that break down lactose in milk. Eating full-fat dairy is important since saturated fat will regulate hormones in the body. Studies have shown that women who eat full-fat dairy more than once a day have a 25% reduced risk of infertility.

Grass-fed dairy and grass-fed butter are the best choices. Grass-fed dairy is rich in omega 3 fatty acids to cool inflammation in the body. Grass-fed butter is rich in CLA, a beneficial fatty acid that can actually help to reduce belly fat caused by stress.

You can make your own delicious, fermented, full-fat dairy products at home with the Body Ecology Kefir Starter Culture!

Product Recommendations:

  • Celtic Sea Salt® (8 oz.)

    Celtic Sea Salt® (8 oz.)

    Healthy Gourmet Sea Salt with No Additives

    • Not processed in any way beyond drying and grinding
    • Subtler flavor than that of the coarser variety
    • Salt is fine-ground and perfect for baking!
  • Vitality SuperGreen

    Vitality SuperGreen

    Complete Superfood Nutrition

    Benefits for the common condition of leaky gut* - formulated with ingredients shown to maintain a healthy gut lining1,2,3

    What makes Vitality SuperGreen different from all the other green drinks on the market today? It’s the very alkalizing formula - the fermented algae blend, red marine blend, intestinal support blend and fermented green veggies —specially created by Donna Gates—that soothes and is very healing to the gut lining. A generous amount of nutrient-rich elements like L-glutamine, FOS from chicory inulin, GMO-free Sunflower Lecithin, and aloe vera extract (200:1) help establish and maintain a healthy inner ecosystem. We’ve spared no cost in blending together an extraordinary spectrum (or life force) of fermented algae and cereal grasses, fermented green veggies, enzymes, probiotics and food-based supplements providing you the highest quality fermented green drink on the market today.

    Nourish Your Inner Ecosystem with 2 scoops per day.

    Vitality SuperGreen:

    • Strengthens immunity so you feel more energetic and vibrant*
    • Offers an excellent source of complete nutrition - easily assimilated protein, enzymes, vitamins, minerals, lignans, essential fatty acids, nucleic acids, and beneficial microflora*
    • Soy Free • Dairy Free/Vegan
    • Provides healthy food for beneficial microflora - a potent, mineral-rich blend of fermented algae and red marine algae4
    • Fermented to magnify bioavailability*
    • Rich in antioxidants
    • Detoxifies the body to help maintain a healthy weight*
    • Unlike many superfoods on the market today, Vitality SuperGreen tastes great!
  • Kefir Starter

    Kefir Starter

    Better Digestion, Boost Immunity

    Kefir has many benefits, including better digestion of fats, proteins and carbohydrates. It has been known for thousands of years for its anti-aging and immune-enhancing properties.

    Kefir is an ancient cultured food, rich in amino acids, enzymes, calcium, magnesium, phosphorus and B vitamins. Kefir means "feel good" in Turkish, and that's just how you'll feel after drinking a glass in the morning! Easy and fun to make at home, it is superior to commercial yogurt. An absolute must after antibiotic use!

    Unlike yogurt, kefir can actually colonize the intestinal tract and is simple and fun to make at home. To make kefir: Mix one packet with 1 quart of warm milk, cover and set at room temperature for 18-24 hours. Refrigerate and enjoy!

    Each packet yields 1 quart of kefir, and can be reused up to 7 times. This means you can create 10 ½ gallons of kefir from one box!

    • Digest fats, proteins and carbohydrates
    • Has anti-aging and immune-enhancing properties
    • Rich in amino acids, enzymes, calcium, magnesium, phosphorus and B vitamins
    • An absolute must after antibiotic use


  1. Mayo B. The proteolytic system of lactic acid bacteria. Microbiologia. 1993 Dec;9(2):90-106.
  2. Smit LA, et al. Conjugated linoleic acid in adipose tissue and risk of myocardial infarction. Am J Clin Nutr. 2010 Jul;92(1):34-40. Epub 2010 May 12.
  3. J.E. Chavarro, J.W. Rich-Edwards, B. Rosner, and W.C. Willett. A prospective study of dairy foods intake and anovulatory infertility. Advance Access published online on February 28, 2007 Human Reproduction, doi:10.1093/humrep/dem019
  4. ST Larsen, et al. Dietary conjugated linoleic acid changes belly and bacon quality from pigs fed varied lipid sources. J Anim Sci. 2009 Jan;87(1):285-95. Epub 2008 Sep 26.
  5. Vitamin K and the prevention of fractures: systematic review and meta-analysis of randomized controlled trials. Arch Intern Med. 2006 Jun 26;166(12):1256-61.
  6. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr. 2004 Nov;134(11):3100-5.

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  • Amanda

    If you don't have access to raw dairy, what would you suggest? Should we just not consume dairy or will fermenting it still provide some sort of benefit?

  • Violeta

    Thanks for valuable information and rehabilitation of full-fat diary. Real sour cream is really very tasty and can improve the taste and value of many dishes.

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Information and statements regarding dietary supplements/products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Information on this website is provided for informational purposes only and is a result of years of practice and experience by the author. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information on this website for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your healthcare provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

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