When raw milk turns sour it separated into whey, semi-translusent yellowish liquid, and milk solids. It’s practically impossible to find raw milk today so we use plain yogurt.
Milk contains two main types of protein: whey and casein. Casein is very hard for us to digest and is a common cause of dairy allergy or sensitivity. When you make liquid whey you end up with mostly whey protein because most casein stays with milk solids.
Health benefits of whey
- Whey made from yogurt or cultured milk is full of Lactobacilli, bacteria that can improve our gut health.
- Whey protein is an excellent source of protein and helps maintain youthful muscle mass and body weight.
- It’s highest in branch-chain amino acids that help repair muscles and build muscle mass if taken after exercise.
- It’s also high in cysteine, the amino acid needed for detoxification as well as formation of glutathione – the most powerful antioxidant in our body.
- Whey has been found to reduce blood sugar and insulin levels in both healthy people and Type 2 diabetics.
How to Use Whey
Whey has a lightly sour and salty taste. You can take it as “medicine” by spoon but there are better ways to consume it.
- If you don’t have dairy sensitivity you can try whey as a starter for many ferments.
- It can be added to smoothies and soups.
- As a replacement of water in baking.
To make whey I highly recommend using organic plain whole milk yogurt that contains live cultures. I use Seven Stars Farm Original Plain yogurt made right on the farm in Pennsylvania. It’s the best yogurt that I’m could find.
1-2 lb high quality whole plain yogurt with live cultures
- Line a 1-2 quart glass jar with a nut milk bag, cheesecloth folded several times or a piece of clean dishtowel. Make sure to leave space (a couple of inches) underneath the fabric where the whey will be collecting. Secure the fabric with a rubber band or a string.
- Carefully pour the yogurt into the nut bag or fabric and let it drip into the jar.
- The liquid that collects at the bottom is whey. Make sure the whey and the yogurt don’t touch.
- After a couple of hours you will have a more solid yogurt on the top that will resemble Greek yogurt, and the liquid whey separated at the bottom .
- If you have a lot of milk solids floating on the top of the whey, you might want to strain it through a more dense piece of fabric to filter them out.
- Transfer the whey into a glass jar with a lid. You can use it right away or cover and store in the fridge for 4-6 months. Use your nose to check the quality of the whey before each use. Fresh whey should have a very slight sour smell to it.