DIY Fermented Dairy Recipes to Boost Bioactives

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High-Lactoferrin Yogurt

Ingredients:

  • 1L raw milk (or grass-fed whole milk)

  • 2 capsules of lactoferrin powder (open capsules)

  • 1 tbsp kefir grains (or 1 packet Lactobacillus rhamnosus GG)

Steps:

  1. Heat milk to 180°F (82°C), cool to 110°F (43°C).

  2. Mix in lactoferrin + starter culture.

  3. Ferment 24 hours at 100°F (38°C) (↑ lactoferrin retention vs. store-bought).

Bioactive Boost: Adds ~500mg lactoferrin/serving + live probiotics.

MFGM-Rich Cultured Butter

Ingredients:

  • 2 cups grass-fed heavy cream (non-homogenized)

  • 1/4 cup active kefir

Steps:

  1. Culture cream with kefir for 12 hours.

  2. Churn into butter (save buttermilk—high in phospholipids).

  3. Mix 1 tsp into coffee daily (Swedish "bulletproof" hack).

Science: Fermentation ↑ MFGM content by 40% (J. Dairy Sci. 2021).

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