Health food: Whey

What is it?

Whey is the pale yellow, watery liquid that is a by-product of making cheese (as in curds and whey – the curds are the cheese, the whey is the left-over liquid). It's commonly used in protein shakes and smoothies to soak beans and grains (rendering them more digestible), make ricotta, or in baked goods such as biscuits, muffins and pancakes.

Where is it?

Kristen Allan, resident cheesemaker and educator at the Cornersmith Picklery in Marrickville, says it has become an obsession for her. "It's so good for you," she says. "I always have a glass of the whey when I am making cheese, because it does such good things for your gut." Leftover whey goes to The Cornersmith Picklery (which sells Allan's yoghurt and labne) and Cafe for everything from fermented tonics to slow-braised meats. In fact, she has enough leftover whey to fantasise about bathing in it ("it's great for the skin"). "If anybody would like to take some whey home, please come and see me," she says.

At the swellegant Woodland House​ in Melbourne's Prahran, Thomamouthfeel,wakame

Why do I care?

It's nutrient-rich, packed with probiotics, and has a light acidic tang that makes it a versatile, healthy, new (and old) kitchen ingredient.

Can I do it at home?

By simply straining yoghurt overnight, you'll get a double-whammy of goodness – first, you get the strained yoghurt to use in salads and dips, or mix with honey for a sweet snack with fruit; and second, you get the whey to add to smoothies, use when soaking breakfast oats, baking muffins or making pancakes.

SOURCING

VIC
Woodland House 78 Williams Street, Prahran 03 9525 2178 woodlandhouse.com.au

NSW
Cornersmith Picklery 441 Illawarra Road, Marrickville 02 8964 7463 cornersmith.com.au
Kristen Allan Cheesemaker​ kristenallancheesemaker.com

Muesli with apple, yoghurt and whey

Soaking the rolled oats in whey makes this classic bircher muesli even better for you. Use a quality natural yoghurt such as Country Valley or Barambah Organics, and serve with fresh fruit.

500g natural, pot-set yoghurt

70g rolled oats

1 organic apple, unpeeled

4 tbsp natural yoghurt

1 tbsp honey

1 tbsp organic sultanas, currants, cranberries

1 tbsp sunflower seeds

1 tbsp pumpkin seeds

1 tbsp activated almonds or cashews

1 tsp goji berries

1 tbsp shredded coconut, toasted

1. Line a strainer with muslin or two sheets of damp paper towel, place over a bowl, and strain the yoghurt for 10 hours or overnight, in the fridge. (Store the strained yoghurt in the fridge and use within three days.)

2. To make the Bircher muesli, measure the whey and add water to make up to 200 millilitres. Soak the rolled oats in the whey liquid for 30 minutes, then drain, reserving the liquid.

3. Grate the apple directly into a bowl, core, pips and all. Add the yoghurt, honey, drained oats, dried fruit, seeds, nuts and goji berries, and quickly toss. Add some of the whey back in at this stage (and drink the rest – it's good for you). Divide between two bowls, top with coconut and serve with fruit.

Serves 2