Homemade Yogurt: Making Soy Yogurt At Home

Making yogurt at home is pretty easy. In fact, you can even make dairy free yogurt right at home, whether you prefer a thicker Greek-style yogurt or a thinner yogurt that’s great in smoothies and other tasty blended drinks.

Dairy free yogurt is a great alternative for people who can’t eat dairy products for health reasons. It’s also great for people who choose not to eat dairy products, such as those on a vegan diet. To accommodate both parties, plenty of dairy free yogurts exist, such as the popular almond milk yogurt and soy milk yogurt.

So, can you actually make almond milk or soy milk yogurt home? Actually, you can. In this article, we’re going to take a closer look at soy yogurt and show you how to make soy yogurt at home.

Making Homemade Yogurt: Soy Yogurt

Soy yogurt is yogurt that’s prepared with cultured soy milk. It’s made by heating soy milk and adding yogurt cultures, commonly Streptococcus salivarius subsp, Thermophilus and Lactobacillus delbrueckii subsp, Bulgaricus. Many soy yogurt brands also include sweeteners like different sugars and flavorings to enhance its flavor.

This yogurt is suitable for people with dairy intolerant health conditions (like allergies and lactose intolerance) or people who are ovo-vegetarians or vegans.

Of course, you can prepare soy yogurt right at home using the same methods as you would with dairy yogurt. Even though soy milk does lack lactose (milk sugar) needed to promote bacterial fermentation, you can promote the fermentation aspect by mixing about a tablespoon of sugar to every quart of soy milk you use.

And, now for the recipe itself.

Making Homemade Yogurt ~ The Recipe

You don’t actually have to make your own soy milk to produce your own soy yogurt—you can buy your soy milk. And, once you do, don’t forget to get your own ingredients and supplies ready.

We will continue this article with how to make homemade yogurt but this can easily be updated to make soy yogurt with a yogurt maker. Using a yogurt maker will take all the mixing, handling and time keeping away from you and you can even set a timer to have the fresh yogurt ready whenever you want it to be!

As we’ve mentioned in another article about dairy free yogurts, you can use anything that will hold your yogurt safely to produce the treat. The best thing to use for culturing soy yogurt is a crock pot, naturally just the pot and not the heating pan. The lid and the insulation of the pan work well to keep the yogurt mixture warm without having to use extra insulation like a towel. Not to mention, many crock pots are compact, but hold a lot of liquid.

Other ingredients you need include the yogurt cultures and a good thickener, both preferably dairy free and vegan-friendly.

The yogurt cultures usually come in the form of a yogurt starter or probiotics powder. You can find it online or in health food stores that usually carry vegan food products. You should mix this starter into the milk right after it’s warm to start the culturing, making sure it’s mixed in well.

The thickener can be mixed in before or after the culturing process. Most people use vegan-friendly gelatin, agar or pectin powder. Mix this thickener with a few tablespoons of water before adding into the yogurt mixture.

Now, let’s talk about the actual cooking and culturing process:


The cooking process is pretty straightforward. Add your soy milk to a pan and heat it until it gets lukewarm or to body temperature. Once you sense that it’s warm enough, remove it from the heat, so you don’t let the cultures die off once you add them.

If you’re worried about the temperature getting too hot, have a candy thermometer on hand. You want your milk to get a little over 100 degrees Fahrenheit before removing it from heat.

Allow the mixture to cool before you add in your cultures—let it reach a little under 100 degrees Fahrenheit before adding it in. Once it’s cool, add in 4 tablespoons of your starter to the milk and mix it well until it’s completely incorporated.


When you culture the yogurt, it needs to stay in a warm and preferably dry place. Pour your milk mixture into the crock pot, after having rinsed it with boiling water to sterilize, and cover with its lid.

Let the mixture culture for about 5 to 10 hours, depending on how thick and tangy you want your yogurt. Once the yogurt gets thick, separate any additional liquid and move the yogurt to another container to chill.


If you feel that your soy yogurt is a little too thin, there are ways to thicken it.

You can add thickeners to soy milk before you culture it with the yogurt starter. Add about 1 teaspoon of agar powder, gelatin or pectin powder to the milk when it starts to get hot. Change the amount depending on how thick you want the milk to get. Some people add extra soy protein to thicken their milk, too.

Making Homemade Soy Yogurt: Closing Thoughts

As you can see, making soy yogurt at home is pretty easy when you see how it’s done. We hope our article will help you make tasty soy yogurt at home. Thanks for reading!

Homemade Yogurt: Making Greek Yogurt At Home

You can always buy Greek yogurt in a store. However, there’s something awesome about making it right at home. Learning how to make Greek yogurt is easier than most people think, too.

After you make homemade yogurt, there’s an extra step. Of course, you can always eat the yogurt as-is and after it cools. But, the extra step is what turns your regular homemade yogurt into tasty Greek yogurt.

Making Homemade Greek Yogurt ~ Greek Yogurt

Greek or ‘Greek-style yogurt’ is a type of strained yogurt. Strained yogurt is yogurt that has been strained of its whey content after the culturing process. The straining gets rid of the whey, leaving behind a thicker yogurt that’s said to have a consistency between ‘unstained yogurt and soft cheese.’

Although traditional strained yogurt is typically made from sheep’s milk, it’s commonly made from cow’s milk, especially for the Greek-style yogurt you can find in stores today.

In fact, most Greek yogurt is made from cow’s milk nowadays, particularly if you’re going to buy it in stores or make it at home.

Greek yogurt with a yogurt maker

The following recipe we’re about to show you use whole milk, as its fat content is perfect for making a thick Greek-style yogurt. Although you can use skim or low fat milk, they produce thinner yogurts that will need thickening before you strain.

The homemade Greek yogurt recipe can be made with your normal kitchen utensils but also quite easily transformed to use with a yogurt maker. A yogurt maker machine will take all the problems and timing issues out of your hands. Put in the ingredients and set the timer and you’ll have fresh Greek yogurt whenever you want!


Making Homemade Greek Yogurt ~ The Process

In our last article, we showed you how to make homemade yogurt with just a few ingredients and supplies. This time, we’re going to show you how to make Greek yogurt in the same way, with just one more step.

Once again, make sure your equipment is sterilized before you start. You can do that by pouring boiling water into each of the containers you plan to use for storing your yogurt. After you pour in the hot water, wait about 5 minutes and then pour out the water to let the containers dry.

You’ll also need cheesecloth and some twine for the straining process. While you can use other types of thin cloth, cheesecloth will help you produce a ‘thicker’ and more consistent yogurt.

  • Boil your milk to 180 degrees. The candy thermometer should be used to take the temperature while the milk heats. Once it reaches that temperature, take the pan off the heat, while keeping the thermometer in the pan.
  • Wait a while for the temperature to drop to 115 degrees. After that, mix in your yogurt or yogurt starter (you can temper this with milk by mixing it with 2 cups of milk before using it) until it’s completely mixed in the milk. Pour the mixture inside your sterile pot or container where the yogurt will culture.
  • Put a lid or some plastic wrap over the pot or container containing the mixture. Store the mixture in a warm place for about 10 to 12 hours. If you need to, keep the yogurt warm by wrapping the towel around the pot or container. If you want a tangier yogurt, keep the yogurt stored for an additional 3 to 5 hours.
  • Refrigerate once it’s finished culturing. Let the yogurt cool for least 3 to 4 hours before eating.

Here’s where the directions get different or, rather, here’s the extra step we were talking about: the straining process.

  • Get a big bowl ready by lining it with cheesecloth. When you’re done, dump about 2 cups of your yogurt into the center of the cloth.
  • Bring together the corners of your cheesecloth. Lift the yogurt out of the bowl, holding the corners, and twist to start draining the whey liquid.
  • Keep squeezing to get all of the whey out. Once most of the whey has drained, tie off the part that you’re holding with your twine.
  • Now, get out a strainer or colander, put it into the large bowl and sit your partially strained yogurt inside. The yogurt will continue draining for a few hours.
  • Sit the yogurt bowl inside your refrigerator, as it drains, for about 2 to 3 hours. After that, take out the bowl and remove the yogurt (still in the cheesecloth). Hold it over the sink and gently squeeze out as much whey liquid as you can.
  • Once you’re done, return the yogurt to the strainer and prepare another clean and sterile bowl, preferably one big enough to store the yogurt (make sure it has a lid, too). Remove the twine, open the cloth and (with a spoon or spatula) scoop and scrape the yogurt into a bowl. Your end result should be as thick as sour cream.

Making Homemade Greek Yogurt: Closing Thoughts

As you can see, Greek-style yogurt is just as easy to make at home as ‘regular’ yogurt. Although you do have to strain the yogurt for a few more hours, the end result is well worth the effort. Greek yogurt is a healthy snack since it’s low fat and you can easily combine it with fresh fruits. Thanks for reading about how to make Greek yogurt!

Homemade Yogurt

It’s easy enough to head to a store and buy yogurt. After all, there’s a wide selection of yogurt in the dairy isle that’s difficult to ignore. But, you can actually make your own yogurt right at home. Even though it sounds difficult, it’s actually pretty easy—let’s take a look at it.

Making Yogurt at Home ~ Getting Started

Making yogurt at home is pretty easy. Okay, it requires some preparation, but once you’re done, it’s a sure process. You need equipment, supplies and enough space to keep your cultured yogurt steady in the fridge.

Getting started merely involves getting together your supplies and equipment. You actually don’t need complicated equipment, either.

Should you use a yogurt maker?

While many people readily make yogurt using pots, bowls and other supplies, others invest in what’s known as a yogurt maker.

Yogurt makers are small appliances that are designed to make yogurt. They’re especially noted for controlling the temperature needed to ensure the milk-yogurt culture mixture cultures properly and changes into thick yogurt.

You don’t exactly need a yogurt machine to make yogurt, but most people might find it easier to use one. That especially goes for people who plan on making fresh yogurt on a daily basis.

Most yogurt makers have a timer so you can schedule the start and have fresh yogurt every morning for breakfast!

Here, we’re going to look at a yogurt recipe that doesn’t necessarily use a yogurt machine. However, it can easily be adapted to fit one.

Making Homemade Yogurt ~ The Ingredients

Yogurt takes a few hours – about five – to incubate before it’s ready to eat. That’s why many people make this recipe before letting the mixture incubate overnight. Of course, before we get deeper into the process, let’s look at we need to make yogurt.

1 Quart Of Milk – Whole Milk

Whole milk is considered better to use for a thicker ‘standard’ yogurt, especially if you prefer a thicker yogurt. You can also use skim milk or low-fat milk, however they produce a thinner yogurt as a result. Thickeners like powdered dry milk can be used to thicken thinner yogurts. If you want to make dairy free yogurt, you should get coconut or soy milk for instance.

3 Tablespoons Plain Yogurt With Active Cultures Or A Powdered Yogurt Starter

If you can’t find a powdered yogurt starter, it’s easier to get yogurt with an active culture. These yogurts are usually tagged with such information, usually as healthy probiotics yogurt, so they’re not hard to find.

Flavorings – Any Kind

Once the yogurt is done, you’re welcome to add any flavorings that you like. The most popular include fruits (canned, fresh, frozen, cooked, etc), jam, honey, chocolate and caramel for sweeter yogurt. The yogurt can also be used in savory dishes in many ways, such as a marinade or sauce. It’s even a great substitute for fats in baking.

Making Homemade Yogurt ~ The Instructions

To make homemade yogurt without a yogurt machine, you’ll need:

  • Bowls, preferably a large bowl or pot for culturing the yogurt and several small ones to store the yogurt after culturing.
  • Small containers or jars, for storing the yogurt after culturing if bowls aren’t an option.
  • Candy thermometer, for keeping track of the temperature.
  • Saucepan, preferably one with a heavy bottom for scaling the milk.
  • Towel, for wrapping around the bowl or pot where the yogurt will incubate while culturing, to keep it warm or at the right temperature.

Before you start, sterilize your equipment by pouring boiling water into each of the containers you plan to use for your yogurt. Wait 5 minutes, pour out the water and let the containers dry.

  1. Start by boiling your milk to 180 degrees. Use the thermometer to take the temperature as the milk heats. Once it reaches the right temperature, remove the pan from heat, keeping the thermometer in the pan.
  1. Wait for the temperature to drop to 115 degrees. As soon as it cools to that temperature, mix in the yogurt or the yogurt starter (tempered with milk) until it’s completely incorporated in the milk. Once that’s done, pour the mixture inside the sterile pot or container where the yogurt will culture.
  1. Cover the pot or container containing the mixture with a lid or plastic wrap. Keep the mixture stored in a warm place for about 10 to 12 hours. To keep the yogurt warm in a cooler place, wrap the towel around the pot or container to keep it warm. If you want a tangier yogurt, keep the yogurt stored for an additional 3 to 5 hours.
  1. Check the yogurt and refrigerate once it’s finished culturing. Let it cool for at least 3 to 4 hours before eating.

Making Homemade Yogurt: Closing Thoughts

As you can see, making homemade yogurt is not that difficult than what most people think. A yogurt maker will take all the effort out of your hands and will make your life a bit easier of course. Although there are some supplies that you do need to go out and get, everything used in this recipe can be purchased right at a department or grocery store.

This is the basic homemade yogurt recipe. If you want to make Greek yogurt, you can follow a few extra steps. It’s easy and also very tasty to eat!

Thanks For reading

Homemade Yogurt Recipes with Benefits

Amid all the hullabaloo over which homemade yogurt recipe is the best, the flavoured, the fruity, the Greek and the liquefied, it is easy to forget that at its core, yogurt is a plain white dairy product.

Sure enough a quick internet search forrecipes plain yogurt” will result in pages and pages of homemade yogurt recipes, many of which are just plain wrong!

So, within the pages of this site, I have attempted to provide you with as many homemade yogurt recipes as I can, but they are all incomplete unless you know how to make plain yogurt.

To make things easier for you, the recipe for plain yogurt has been laid out in a step by step format. You shouldn’t have much trouble following the instructions provided here. In fact, all the recipes on this site will follow the same format, so trying them out shouldn’t be a problem.

Homemade Yogurt Recipe – Plain Yogurt

You will need:

  • 4 cup (or bigger) Measuring cup either glass or plastic will do
  • Saucepan that is big enough to hold a quart of milk (946ml)
  • 2 tbsp yogurt starter – Plain Yogurt that contains active bacteria (will state on label if it contains live culture or use yogurt culture packet
  • ½ cup dry milk powder
  • 1 quart milk – Low fat milk makes low fat yogurt (you decide)
  • Mixing Bowl
  • Whisk
  • Storage container (for finished product)


Step 1: Heat the Milk – Approx 7-8 mins

The first thing you need to do is heat the milk up. Pour the quart of milk into the saucepan and put it on the stove on high heat. You have to get the temperature up to at least 180ºF (use a thermometer) so it will take you around 7-8 minutes to get there.
When the milk starts heating up, add the dry milk powder to it. Use a wooden spoon to stir the dry milk powder in. Make sure it mixes perfectly with the milk. Note: you don’t have to boil the milk. Turn the stove off as soon as you see the bubbles forming at the top.

Step 2: Leave Milk to Cool – Approx 30-45 mins

After the milk has reached the desired temperature (180ºF), move it from the hot stove. Place it in a cooler spot as you have to cool it. Keep it there for at least 30 minutes. You can use a cooler for this purpose. However, I wouldn’t recommend putting it in the fridge.

Step 3: Add the Yogurt Starter – Approx 2 mins

Take few tablespoons of the milk and pour it into the mixing bowl. Add the yogurt starter (or culture packet contents) to the milk and start whisking. The ingredients have to blend thoroughly with each other so whisk vigorously.
Once the yogurt starter and milk are combined, pour the mixture into the container. Put the lid on the container if it has one and wrap it in a towel.

Step 4: Incubate the Yogurt – Approx 6-8 hours

Place it in a warm secluded corner where it won’t be touched. It has to be kept there for over 8 hours so choose a spot wisely.
Putting the yogurt aside to let it stand for a few hours is known as the incubation period. This is when the live cultures get the chance to work their magic. They start taking effect right away and lend all their nutritional goodness to the plain yogurt. (You can find other methods of incubating your yogurt here)

Don’t open the lid of the container, even if only to steal a peek at the yogurt, before 8 hours. The longer you keep it, the firmer the yogurt will be. Moreover, the flavour is tangier if you let the yogurt stand for 12 hours.
When you feel the yogurt is ready to eat, remove the towel from around the container and put it in the fridge. This helps halt the culturing process. The cultures have had more than enough time to do their thing. If they still haven’t produced the desired result, it is quite likely the yogurt starter you used didn’t have active cultures.

After a couple of hours, remove the container from the fridge and enjoy your homemade plain yogurt!

Make sure you visit the Recipes Section for more tasty homemade yogurt recipes.

Why Make Your Own Yogurt?

Buying yogurt isn’t the most arduous task in the world. You only need to walk down to the nearest market and you will find a shop which sells you natural and fresh yogurt. Yet, I would still recommend that you put in the effort and make your own.
The clichéd argument is that making your own dairy products ensures better quality and helps you monitor the ingredients. There is a reason I am suggesting making yogurt at home but at the same time will advise against churning your own butter: making yogurt is easy.

Making Yogurt Is Easy

Think what you may about the process of making yogurt but one thing you cannot ignore is that it is quite easy to follow the recipe and complete the steps one by one. The effort required is minimal and the time it takes for you to get the yogurt ready is virtually unbelievable.
If it wasn’t easy to make, I would have been the first guy to tell you that.

All you have to do is get the ingredients and supplies in order. I will detail the entire process step by step to make it easier for you to follow.

Making Your Own Yogurt Costs Less

There is a stark difference between the cost of making yogurt at home and buying it from a store. Yogurt brands have grown in popularity over the years. This has led to an increase in the price of all types of yogurt, including plain yogurt.

As a result, buying ready made plain yogurt has become a tad bit expensive for the average person. The ingredients required to make plain yogurt are minimal and most of them are available in your home. You can save a few pounds per liter of yogurt you make at home.
If you are an avid yogurt eater, making it at home could result in you saving hundreds of pounds every year.

It’s Safer To Make Yogurt Yourself

You can contend that the plain yogurt being sold in the stores is safe to eat, being natural and fat-free. However, you cannot be absolutely certain about the ingredients if you actually see the product being made. There have been too many controversies regarding ingredients of food products and it is better to stay on the safe side than go for the riskier option.
When making plain yogurt at home, you are in complete control of the process. You can select the ingredients yourself, double checking them to ensure they are fit to use in the recipe. This way, you don’t risk using any ingredients which may cause allergies or other side effects.

Homemade Yogurt Is Tastier

Believe it or not, you can make better-tasting homemade plain yogurt than the version being produced commercially. There are numerous techniques you can use, not only to influence the taste of the yogurt you make but also its thickness and density. This way, you can have the taste and texture exactly match your preferences.
Most people eat yogurt regularly because of the health benefit it provides. However, being healthy doesn’t mean it cannot be tasty. In fact, it will give you a whole new incentive to eat yogurt on a daily basis. If you are looking to improve your health and well being, do so while enjoying the tangy taste of plain yogurt.

Homemade Yogurt Is Storeable

Homemade plain yogurt can be stored for up to two weeks without you having to worry about it getting spoiled. The only thing you have to consider for storing plain yogurt is using containers that have tight lids that seal shut properly. Then, simply put the containers in the fridge, retrieving them only when you want to eat the yogurt.
This gives you the luxury to make two weeks’ worth of plain yogurt at once and then continue eating it as the days go by. Refill your containers by using the recipe to make more yogurt, around the 12th day or so.

Plain Yogurt Is Versatile

The best thing about plain yogurt is that it is versatile. You have the luxury of customizing the flavour according to your preference. This makes it easier for you to eat it, especially if you don’t like the taste of regular yogurt much.
Also, plain yogurt is the base for many more recipes, including parfaits, smoothies, Greek yogurt, shakes, juices, etc. You can consume yogurt in any which way you want and benefit from the nutrition it delivers.
If you are not up for eating plain yogurt, you can follow any of the recipes provided on this site and turn raw, plain yogurt into a tasty beverage or delicacy. This also makes it easier for you to convince your family to eat yogurt. They too will benefit from the nutrition it provides.
The ingredients and supplies required to make plain yogurt at home are easily available and in all likelihood, you will find them in your house. Plus, the recipe itself is quite straightforward. You don’t have to be some sort of cooking expert to follow the recipe. Just go over the steps, one by one, and you will be able to make your own yogurt!

Health Benefits Of Plain Yogurt

The health benefits of yogurt are numerous. One could write an entire book on the different ways yogurt is nutritious and enriching for the body. Small wonder ‘eat yogurt’ has become a catchphrase for health enthusiasts. If someone is looking to maintain their health and well being and stay fit, yogurt is one of the best food items for them to eat.

Plain Yogurt Prevents Gastrointestinal Disorders

The presence of active cultures in plain yogurt makes it incredibly beneficial for your gut. With regular consumption, the microflora of the gut changes up. Plus the active cultures help food pass through the bowel quicker and they enhance the immune system.
What this does is make your digestive system better. Your body is able to ward off gastrointestinal disorders such as H. Pylori infection, diarrhoea, constipation and lactose intolerance. Can you believe the fact that eating yogurt can actually ensure you are able to eat other dairy products by preventing lactose intolerance?
Moreover, the risk of colon cancer is lower when the food is passing through your system much quicker than before. The nutrients responsible for these health benefits are the probiotics which you can get only from plain yogurt that has active cultures in it.

Yogurt Prevents and Treats Osteoporosis

Osteoporosis is a disease in which the bone mass and density of a person gradually decrease. As a result, the bone structure gets weaker and there is a strong chance of fractures as well as other risks.
Yogurt contains two nutrients that are essential for bones, calcium and vitamin D, among others. Getting the daily recommended intake for both these vitamins makes your bones stronger and prevents osteoporosis.
People who are already suffering from the condition can alleviate it to a certain extent by adding yogurt to their diet. As their body gets the nutritional boost, the symptoms ease up and the disease becomes easier for them to manage.

Yogurt Reduces The Risk Of Hypertension

Hypertension, or high blood pressure, is a common health issue faced by people today. There are a number of factors that can cause hypertension, including stress and an unhealthy diet. You can reduce the risk of hypertension by eating yogurt on a daily basis.
According to a study carried out on 5,000 participants, eating low-fat yogurt three times a day can reduce the risk of hypertension by 50%. Even people who are genetically predisposed to high blood pressure can prevent the condition from occurring.
Hypertension is a dangerous health problem which can lead to heart attack, stroke and other coronary issues. Reducing the risk for hypertension can have a profound impact on your overall health.

Yogurt Helps You Eat Less

If you are trying to lose weight, one of the most effective techniques is to reduce your food intake. However, that isn’t possible if you don’t feel full after a meal. This is a common hurdle faced by many people when they are on the road to weight loss. They keep on eating simply because they don’t feel full after the meal due to the smaller portions.
Plain yogurt contains a lot of protein. Protein can make you feel full even without actually having to eat that much. You can substitute your meals with yogurt and the different yogurt based recipes I will tell you about later on in the future posts.
You can reduce both your food and calorie intake, yet not experience the feeling of hunger or starvation. This is why you should make eating yogurt a habit as it can boost your weight loss efforts considerably.

Yogurt is Easier to Digest

Yogurt not only helps improve the functioning of your digestive system, it itself is easy to digest. What this means is that the nutrients present in yogurt are absorbed by your body quicker because it passes through swiftly. With other foods, the metabolism slows down nutrient absorption.
This is quite unlike milk, which can be difficult to digest, especially for people suffering from lactose intolerance. Plain yogurt with active cultures is a safe dairy product for people with mild lactose intolerance, purely because it is easy to digest.
You can replace milk with yogurt, but only if it contains cultures. Bacteria breaks down lactose which helps yogurt go through the digestive tract easily.

Yogurt Reduces Blood Cholesterol

Along with preventing hypertension, eating yogurt keeps your cardiovascular system healthy by regulating the blood cholesterol level. Your body needs cholesterol, but not the bad kind. Adding yogurt to your daily diet can help control bad cholesterol.
Once again, the live cultures in yogurt work their magic. Moreover, eating plain yogurt can help bind bile acids.
Both these result in your blood cholesterol level decreasing considerably. If you are having trouble keeping it in check, it is time you start making plain yogurt at home and eating it regularly.

Plain Yogurt Keeps Your Skin Healthy

Plain yogurt works wonders for your skin. It ensures your skin remains healthy so that you look younger and more vibrant. Eating yogurt will also help your skin cells fight the signs of aging. This is far easier and more economical than using beauty products.
Apart from eating plain yogurt as it is, you can make a mask by combining it with olive oil and honey. Put the mixture on your face for half an hour and then rinse it off. Your skin becomes more radiant and will glow as a result of this treatment.
Yogurt will boost your body’s immune system, enabling it to fight common diseases and illnesses like the common cold, flu, etc. As you can see from the health benefits of plain yogurt, eating 2 to 3 servings a day is a good remedy to stay healthy.