Food & Slow Eating (mindful eating)

In the previous post, I shared how to make simple sauerkraut at home. Also mentioned about benefit of cooking at home. Today, I want to revisit another classic fermentation project — homemade yogurt. During the pandemic, many people started making yogurt in their kitchens, and the method I use is surprisingly easy and low-maintenance. It requires only two ingredients: milk and a yogurt starter.

When I say “starter,” I really mean any plain yogurt that contains live active cultures. A small cup of thick, unsweetened yogurt works perfectly. And just like with any homemade food, making yogurt yourself gives you something store-bought versions can’t: freshness, control, and intention. You know exactly what goes into it, there are no unnecessary additives, and the flavor is cleaner and more comforting. Plus, the act of heating, waiting, and straining has a calming rhythm to it — a small reminder that simple routines can bring real nourishment, not just to your body but to your day.

How to Make Yogurt at Home

Ingredients

• 2 liters of milk
• 1 small yogurt (about 180 ml) with live cultures
  • Flavored yogurt makes flavored yogurt; plain yogurt makes simple, clean yogurt.

Step 1: Bring the Milk to Room Temperature

Leave the milk out for about 30 minutes so it’s not too cold.
When the milk is slightly warm (not hot), mix in the yogurt starter.

Step 2: The Surprisingly Easy Heating Method

I used to boil hot water and keep the container warm, or even use a yogurt maker.
But recently, I found a much simpler method — using the microwave as a warm incubation space.

Here’s what I do:

1. Pour the milk and yogurt mixture into a plastic container.
2. Place it in the microwave.
3. Heat for 5 minutes, OR do 3 minutes + 3 minutes so it doesn’t get too hot.
4. After heating, do not open the microwave door.
   The warm enclosed space becomes a perfect incubator.

By the next morning (after 8–10 hours), you’ll see the mixture has thickened into a soft mass.(Like below picture)
That means it has successfully turned into yogurt.

It almost always works — though very occasionally it fails. When that happens, I reheat and try one more time. If it still doesn’t set, I simply discard it and start over.

Step 3: Optional — Make Greek Yogurt

I love thick, creamy Greek yogurt, so I strain mine.

You don’t need any fancy equipment:

• Line a strainer with a cotton cloth or cheesecloth.
• Pour the yogurt in.
• Let the whey drip out naturally.

If you want it extra thick, place a heavy bottle of water or even a dumbbell on top to speed up the draining.
A few hours later, you’ll have rich, dense Greek yogurt.

Store it in a small container in the fridge and enjoy throughout the week.

Why I Enjoy Making Yogurt

Maybe it’s because I made it myself, but I always feel like homemade yogurt tastes better.
It also requires almost no effort — I check on it only once or twice.

I make yogurt about once a week, and the simple ritual gives me space to slow down and reset.
Especially on weekends when I’m home alone, making yogurt, cooking slowly, or preparing something with my hands helps me focus on myself rather than on work or outside noise.
There’s something grounding about watching a few simple ingredients transform over time — it reminds me that good things don’t have to be rushed.
And unlike store-bought versions, homemade yogurt feels cleaner, fresher, and more honest, almost like nourishment for both my body and my mood.

What’s Next?

In the next post, I’ll share how I make:

• homemade kombucha,
• simple pickles, or
• my recent baking experiments — sourdough and baguettes.

Stay tuned for the next chapter of the Mindful Fermentation Series.

Slow morning routine by starting your day with Warm drinks.

There’s something comforting about holding a warm cup on a cold morning — the soft steam rising, the faint scent of tea or coffee, the quiet pause before the world starts moving. In winter, when light is low and energy drops, a simple warm drink ritual can anchor you back to calm presence.

Start by choosing your drink intentionally. Herbal tea for clarity, cacao for comfort, lemon water for lightness. Even the act of choosing tells your nervous system, “I am taking care of myself.”

As the water boils, don’t rush. Listen to the bubbling sound. Feel the heat build. Let the waiting itself become part of your ritual. There is a kind of honesty in moments when nothing is happening — when life is paused on purpose. When you pour, do it slowly. Before the first sip, close your eyes. Feel the warmth resting in your palms. Inhale deeply. You’re not just drinking — you’re returning to yourself.

This small moment teaches something profound: warmth doesn’t only come from the cup; it comes from attention. When you sip slowly, you give your body permission to rest and your thoughts permission to quiet.

Scientists have noted something interesting — boiling water doesn’t just warm the drink. It gently raises humidity in the room. When indoor air has more moisture, the same temperature feels significantly warmer to the body. In other words, the ritual warms not just your hands but your home and your nervous system. Warmth becomes environmental, not just internal.

Try keeping your phone away. Maybe light a candle. Maybe open the window just a crack — the cool outside air clashing with the warm aroma inside reminds you that you are here, awake to the present. In Japan, there’s a saying: “Tea time is a moment between moments.” You don’t need a full hour — just five mindful minutes.

And those five minutes can change your day more than you think. While you drink, you can simply close your eyes and feel the air, or you can open a diary and write what you plan to do today — not as pressure, but as intention-setting. Even writing one line like “Today I choose to live gently” shifts how the day unfolds.Or you can play a soft piece of music, something calm that meets the warmth in your hands. If you feel sleepy from the heat, pair it with a small action — toast a piece of bread, spread jam, or warm a simple breakfast. A tiny act of preparation often softens the day ahead. If you live with family, making a quick fried egg or slicing fruit for someone else can quietly build connection before words are even spoken.

You don’t need a dramatic resolution or a productivity system. What you need is one door that leads you into your day more kindly. A warm cup can be that door. Because when you drink slowly, you realize that peace was never far away — it was waiting at the bottom of your cup. And the more often you repeat this quiet ritual, the easier it becomes to return to yourself in other moments — before a meeting, after a conflict, or when your mood slips without warning.

A warm drink is not just a habit. It is rehearsal for gentleness — training your body and mind to soften before the day hardens you. And that rehearsal, repeated daily, changes who you become.

If you feel depressed in winter time you can also read “How to handle Seasonal Affective Disorder for mindful living” or “Gentle Winter Movement for Mind and Body”

Let’s make Homemade Sauerkraut

These days, it’s easy to grab pre-made or frozen meals — heat them up, eat, and move on. Such as Frozen dumpling, pizza, burrito etc. We tell ourselves it’s faster, cheaper, and more efficient. But over time, those meals start to feel… lifeless. What’s worse is that these “quick meals” rarely nourish us the way we expect. They’re often high in sodium, low in real nutrients, and leave you feeling full for a moment but strangely unsatisfied. They fill your stomach, but not your senses. And even after eating, most of us don’t really rest. We scroll through our phones, check notifications, and before we know it — the time we thought we saved quietly disappears.

That’s why I like to slow down at least once or twice a month and make something with my own hands. Cooking from scratch doesn’t just feed the body; it grounds the mind. When I slice vegetables or mix ingredients, I can feel myself returning to the present moment. I’m not thinking about tomorrow or next week. I’m simply here — chopping, mixing, tasting.

One of my favorite ways to practice mindful cooking is by making a quick, homemade version of sauerkraut — the kind that doesn’t take days to ferment. It’s fresh, crunchy, tangy, and ready to eat right away.

🥄 Ingredients

• 1 small head of cabbage (about 1 kg)
• 1 tablespoon salt (sea salt or non-iodized)
• 1 tablespoon sugar
• 1 tablespoon wholegrain mustard
• 1 tablespoon vinegar (apple cider or white)

Optional: Add shredded carrots, apples, or a few peppercorns for color and texture.

👩‍🍳 Instructions

1. Slice the cabbage thinly and place it in a large bowl.
   
2. Add salt and gently massage for about 5 minutes until it softens and releases some liquid.
   
3. Add sugar, mustard, and vinegar. Mix well until evenly coated.

3. Transfer to a clean glass jar and press down lightly.
4. Let it sit for 10–15 minutes, then store it in the fridge. It’s ready to enjoy the same day!

This version isn’t the traditional German fermented sauerkraut — it’s a quick-pickled salad style, bright and tangy. But that’s what I love about it. It’s simple, spontaneous, and feels human. The gentle act of slicing, seasoning, and tasting each bite brings you back to the present — a small ritual of mindfulness in the middle of a busy day.

I like to eat my sauerkraut with pizza, chicken, or even rice dishes. The vinegar and mustard balance the heaviness and make everything taste fresh again. And since it’s homemade, I can control the sweetness and acidity — no preservatives, no additives, just ingredients I know and trust.

Sometimes when I make it, I catch myself smiling without realizing it. My hands are busy, but my mind is calm. The crisp sound of the cabbage, the sharp aroma of vinegar, and the soft yellow hue from the mustard — they all remind me that mindfulness doesn’t have to be quiet or slow. It can be alive, colorful, and delicious.

Cooking this way makes me appreciate intentionality. Even when it takes only 15 minutes, the act of creating something from scratch gives meaning to the moment. You realize that mindful living isn’t about how long something takes — it’s about how present you are while doing it.

So if you’re looking for a simple, fast way to bring mindfulness into your daily routine, start here.
One cabbage, four ingredients, and fifteen minutes — that’s all it takes to taste calm and clarity in one bite.

👉 If you’d like to read more about slow living and mindful cooking, check out my post Mindful Cooking: How Slowing Down in the Kitchen Can Reconnect You with Time.
How to make Homemade yogurt