Probiotic Recipes with Super Gut Yogurt — Cheese, Sauerkraut & More

Probiotic Cheese Recipe

Cabo Health’s Super Gut Yogurt is engineered to repair the gut microbiota, strengthen immunity and balance the gut–brain axis.

With this method you can transform it into a fresh, firm and fully probiotic cheese, ideal for people with SIBO, intestinal permeability or sensitive digestion.

The “Cold” Method

This method uses no heat, which keeps the live strains in your Super Gut Yogurt fully active.

Ingredients and Materials

• 1 liter of Super Gut Yogurt
• 1 cheesecloth or muslin
• 1 large strainer or cheese mold
• 1 deep container for the whey
• 1 jar of water or light weight

Procedure

1. Place the cloth over the strainer and pour in the yogurt.
2. Cover and refrigerate (4–6 °C) to drain.
3. Let it drain for 24 to 36 hours.
4. In the last 8 hours, place a light weight on top.
5. When it stops dripping, remove the mass.

Texture Tips

24 hours → Creamy texture, labneh-style.

36 hours + weight → Firm texture, fresh panela-style.

Final Result of the Cheese

• Texture: Compact, fresh, panela-style.
• Flavor: Mild, slightly tart.
• Properties: Probiotic and lactose-free.

What to Do With the Whey

Don’t throw it out — it’s liquid gold! It contains probiotics and postbiotics. Here are some ideas:

Ferment Vegetables

Use it as a starter for sauerkraut, pickles or carrots.

Microbiota Booster

Take 1 tablespoon a day straight for an extra dose of probiotics.

Plant Fertilizer

Dilute it in water (1:20) and use it to water your plants.

Recipe: Lacto-Fermented Vegetables with Whey

Ideal for creating crunchy, probiotic vegetables — using the whey as a powerful starter to accelerate fermentation and increase the diversity of beneficial bacteria.

Key Benefits of Using Whey

• Prevents molds: Drops the pH rapidly.
• Speeds up the process: Faster fermentation.
• Increases probiotics: Greater bacterial diversity.

Ingredients and Materials

• 2 cups of firm vegetables
• 4 tablespoons of whey
• ½ to 1 teaspoon of unrefined salt
• Filtered water
• Glass jar and weight

Procedure

1. Prep: Wash and cut the vegetables.
2. Mix: Combine whey, salt and water.
3. Pack: Place the vegetables in the jar.
4. Cover: Pour the brine over the vegetables.
5. Press: Use a weight to keep them submerged.
6. Ferment: 3 to 7 days in a cool place.
7. Store: Refrigerate when the flavor is to your liking.

Other Fermented Recipes

Sauerkraut with Whey

• 1 kg of cabbage
• 1–2 tablespoons of whey
• 15–20 g of salt

1. Cut the cabbage and massage with salt.
2. Add whey and mix.
3. Pack in a jar and ferment for 3–7 days.

Kimchi with Whey

• 1 napa cabbage
• 1 cup mixed vegetables (radish, etc.)
• 1–2 tablespoons of whey
• Spice paste (garlic, ginger, chili)

1. Cut the cabbage, massage with salt, rest 1–2 hours.
2. Mix whey with the spice paste.
3. Combine everything and pack into a jar.
4. Ferment for 3–7 days.

Fermented Foods Compared