A few days ago, I stumbled upon a recipe that really caught my attention. Not only because it’s super-easy to make and can be used in a myriad of ways, but also because it “converts” an acidifying food into an alkalizing food. I’ll explain.

As you know by now, cream cheese (and all cheeses) are acidifying foods. If you’re following the Osteoporosis Reversal Program, you know that you could still eat it if balanced properly with other alkalizing foods.

But with this new cream cheese recipe, you don’t have to even worry about that!

I Was Eager to Try the New Recipe

It turns out I had the necessary ingredient (yes, there’s only one: plain unsweetened yogurt) and utensils at home, so last night, I decided to give the recipe a try. As I was lining up all the recipe items on my kitchen counter, the thought of sharing this tasty experiment with the community suddenly crossed my mind.

With that in mind, I used my phone camera to take pictures every step of the way.

Here they are, along with the easy step-by-step instructions:


Unsweetened yogurt (which is alkalizing). I used Stonyfield’s Organic Plain Yogurt.

Step 1:

Place a strainer or any container with small perforations (I used a rice washer) inside a bowl.

Step 2:

Take cheese cloth, double-layer it, and place it on top of the strainer. Or you can use two coffee filters instead of the cheese cloth. One goes on top of the strainer, and the second one on top of the yogurt, covering it.

Step 3:

Spoon the yogurt inside the cheese cloth and tie it on top so it’s all closed, like a bag. I used a rubber band.

Tip: for every cup of yogurt, you’ll get approximately a half a cup of cream cheese.

You’ll notice that the whey starts to separate almost immediately.

Step 4:

Place in the refrigerator and leave it overnight, anywhere from 8 to 12 hours. For a more solid cream cheese, leave in the refrigerator for 12 hours.

Step 5:

The next morning, spoon the cream cheese into a container with a lid. And make sure you don’t throw out the whey that collected at the bottom of the container! Whey is excellent for your bones, your immune system, and much more. You can add the whey to your favorite smoothie or soup.

Step 6:

Enjoy it plain or sprinkled with your favorite fresh or dried herbs.

I can’t wait for you to try this for yourself. And as always, let me know how it goes!

Till next time,

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55 comments. Leave Yours Now →
  1. Evan June 27, 2017, 3:10 pm

    This is how home made Greek yogurt is made. Adding alkalizing sea salt and lemon or lime juice gives different flavors.

  2. Patricia Ann March 7, 2016, 9:35 am

    I have been drinking a Yogi brand Green Tea Kombucha Decaf 100% natural made with organic decaffeinated green tea leaf, organic lemongrass, organic spearamint leaf, natural passion fruit flavor, natural plum flavor, and organic kombucha. Swansonvitamins.com carries it and also http://www.yogiproducts.com. It’s 5 mg. of caffeine as compared to approximately 90 mg. in 8 oz. of coffee. I was also wondering if Vivian Goldschmidt thinks this is a good choice for a 70-year old woman to drink. I have ulcerative colitis and it states it supports immune & digestive function on the tea bag.

  3. PAT KING April 11, 2014, 10:53 pm

    thank you vivian for the toppings for steamed veggies. i always make STEAMED VEGS for my family and lately they are leaving them on the plate. these toppings are ingredients i have in my fridge and i know the gang will love any and all of them. your information is so helpful. i have always believed health is, to a GREAT extent , our responsibility; NOT THE DOCTORS’!!! SINCERELY, PATKING

  4. Richelle December 17, 2013, 10:00 pm

    Vivian I wanted to thank you for putting together the cookbook, meal planner and smoothie recipe booklets. I just started using them and just to know that I’m doing my bones good makes me so happy! Thanks for trying so hard to help us learn about what our bones need. I tell people whenever I have opportunity about your website. Finding it was a life-changing moment for me. Don’t let the naysayers get you down and keep up your good work!

  5. doris boll May 6, 2013, 4:46 am

    Rosemary Pratt mentions that she makes kefir herself. Is anyone out there able to pass on a receipie for making kefir?… thanks

  6. P. Darzi April 28, 2013, 4:08 pm

    Basically, you have made a Greek yogurt. The Arabic and Mediterraen cultures do it this way. Thanks for the tip on using the whey in soups. Some of my students said they combine the whey with fruit juice for a drink.

  7. minnie April 16, 2013, 7:52 am

    Hi Vivian, Thank you so much for sharing that wonderful recipe,though the process for that cream cheese will mean adjustment for my cranky hand, am excited to try it…thanks God for giving you inspirations to discover more healthy ways to save our bones… God bless

  8. Wenda April 15, 2013, 1:54 pm

    Greek yogurt is drained yogurt. Drained yogurt in various thicknesses is popular in the Middle East. “Labne” is one, a thick spreadable consistency. Very nice.

    I make my own kefir and drain that with the same effect. Made with whole milk it’s delicious.

  9. Danica April 14, 2013, 8:02 pm

    Hi Vivian, you rock, you are giving us a lifesaving info in each and every way, I must look you up when I come to Florida next time. best regards, Danica

  10. A.M. April 14, 2013, 12:04 pm

    Andy Eid, it would be better if you kept the yoghurt in the refrigerator.With best wishes A.M.

  11. Sandra sikes April 13, 2013, 5:43 pm

    I stumbled upon this form od making cream cheese when i was making slow cooker yogurt. I placed it in a colander with two layers of cheese cloth and then covered the yogurt. I was trying to make greek yogurt. Placed colander and dish it was on in refrigerator. Next day had to be gone all day and late that night. One the second day went to put my yogurt in individual dishes and saw how thick it was. It tasted like cream cheese. so I put in containers of 8 oz. and used it like cheese. Just made a new batch of yogurt for my eating enjoyment. Didn’t relize this cheese was better for my. Oh and the whey was used in place of buttermilk in bread recipes. Just not thick ut the taste was like butter milk. Love you news letter I have learned so much reading them. So hankful you have done the Save Our Bones.

  12. Barbara Dodge April 13, 2013, 2:10 pm

    I recently read something about an “allergy” pill you and another doctor have developed. I cannot find the information on that. Would you send me something on e-mail?

  13. Berna April 12, 2013, 11:04 am

    Many recipes over the years have called for strained yogurt in order to make dips and toppings etc. The finished product is just that – strained yogurt – nice and thick. Many of us these days select plain Greek style yogurt which is already thick and saves the work!

  14. Pam April 12, 2013, 3:18 am

    You never mention anything about soy milk and soy yogurt. Are they alkaline or acidic?

    • Vivian Goldschmidt, MA April 17, 2013, 7:20 pm

      Pam, soy milk and soy yogurt are alkalizing; however, I don’t recommend soy to anybody because the majority of soybean crops are genetically modified. 🙂

  15. shula April 11, 2013, 10:38 pm

    Thanks. Would like also to know more about the spinach-issue, is it true that the calcium in it, like in chard, parsley, beet-leaves, is not absorbed by the human body. Is it true that if we eat it with lemon – the calcium will be absorbed?

    Thanks again

    • Vivian Goldschmidt, MA April 16, 2013, 1:45 pm

      Shula, while it’s true that studies have shown that oxalates may interfere with calcium absorption (it doesn’t actually leech calcium from the bones), the reduction is relatively small and should not prevent you from eating spinach, which contains many valuable nutrients. 🙂 And by the way, some yogurt cream cheese stirred into cooked spinach makes a bone-healthy and tasty creamed spinach!

  16. Philomena H April 11, 2013, 7:25 pm

    Thank you Vivian – for your cheese receipe and for letting me know that whey is good for the bones. Divine Blessings!

  17. Connie April 11, 2013, 3:52 pm

    Thank you for all of your information. I would like your input on something. I have fibromyalgia and osteoporosis. By eliminating ALL dairy products from my diet it has reduced my constant pain immensely. However, I am concerned about my bones. I had gone to numerous doctors over a year ago with debilitating pain and was told it was fibromyalgia and nothing could help me. Then I ordered a book on line claiming eliminating ALL dairy and whey products would cure my fibromyalgia. Miraculously it did. If I even drink a glass of milk the pain comes back, but as long as I delete ALL dairy my pain is gone. What can I do for my bones since I have recently heard that calcium supplements are also not good for anyone?

    • Tamsyn May 10, 2013, 4:35 pm

      There are PLENTY vegan / plant based sources of calcium. I’m also a fibro sufferer (though have made tremendous progress and am mostly pain and fatigue free a lot of the time by eating a mostly raw plant based/vegan diet) and get plenty of calcium by eating a wholefoods vegan diet of fruit, vegetables, some healthy fats (avocado, hemp seeds, flax seeds and some nuts) and some cooked starches (potatoes and squash).
      Have a look into a little online tool called cronometer, you can calculate your nutrient levels based on the food you eat.. also have a look into plant foods with high calcium levels :).

      • marlyn pruder February 5, 2016, 7:24 am

        I do nwhat a cometer is . could you explain to me . Please’.

  18. Leslie (Ms. L. Carmel) April 11, 2013, 3:21 pm

    Hi! Vivian,

    Thank You VERY MUCH For Sharing The Recipe For Making Cream Cheese From Yogurt, Which Is Alkalizing! It Sounds VERY GOOD!


  19. Franca April 11, 2013, 3:03 pm

    Would this recipe work with soy yogurt? Has anybody tried? Thank you

  20. Janiebee April 11, 2013, 2:42 pm

    The process described for making +cream cheese+ by draining yogurt is the same process for producing +Greek+ yogurt and labne. As a cheese maker in the past I learned that it is also called +yogurt cheese+. A bit confusing with all these labels, but it still tastes great.

  21. Eva Putnam April 11, 2013, 2:18 pm

    Again, the problem is with the plastic container these yogurts are sold in.
    Why don’t the use glass?

  22. Klara Manyak April 11, 2013, 1:27 pm

    I have my recipe: take 1/2 gallon Alta Dena buttermilk, put carton in boiling water for 14 min. Cool down and strain the same way.
    You will have very good cottage cheese.
    I have for breakfast every day.

  23. Betsy April 11, 2013, 12:29 pm

    How does this differ from plain Greek yogurt?

  24. Luz April 11, 2013, 12:12 pm

    I’m so glad to hear that plain yogurt is alkalizing, I always thought it was acidifying like most milk products.

  25. Andy Eid April 11, 2013, 11:22 am

    Thank you for all the good information. I am originally from Lebanon and we do this all the time. We add a bit of salt and olive oil to it and eat it with pita bread. Sometimes we add garlic to it to make more healthy. Also we add “Zaater” to it (A mixture of thyme, sumac, sesame seeds and a bit of salt which you can buy ready made at the Arabic stores) and eat it with fresh tomatoes as a breakfast.

    My mother who was a dressmaker made a cloth bag with string so she can hang it and collects the liquid in a bowl and used the whey liquid to clean her silver.

    The way I make is put couple of paper towel in a strainer and add the yogurt, then I place another paper towel on top and leave it overnight on the counter, (I am not sure if it is healthy using paper towels).

    By the way we call it “Labneh” in Arabic and if I am lazy I can buy it ready made at the middle eastern or Arabic store but it is expensive this way.

    Thanks Again

    • Carola April 11, 2013, 1:55 pm

      Sounds a terrific recipe, must try it soon.

    • Vivian Goldschmidt, MA April 11, 2013, 12:23 pm

      You’re welcome, Andy!

  26. Janet Green April 11, 2013, 10:26 am

    Exactly how does this process convert yogurt from an acidifying food into an alkaline one if you choose to use both the solid & whey? Why can’t you just eat the yogurt “as is?”
    I have learned much from your writing & thank you for your efforts!

    • Vivian Goldschmidt, MA April 11, 2013, 12:18 pm

      Janet, since yogurt is alkalizing, the cream cheese is also alkalizing. And of course you can eat the yogurt “as is”. In fact, it’s one of my favorite treats, with berries, sliced bananas and dark chocolate (yum!). But the cream cheese is more solid, so you can use it as a delicious and alkalizing spread.

      • Janet Green April 11, 2013, 7:01 pm

        Thank you for such a prompt reply 🙂 I have made this cream cheese & it is great!
        Keep up the good work…..

  27. Brenda April 11, 2013, 9:26 am

    Can’t wait to try it! I would also like to know if organic coconut palm sugar is acid or alkaline. I have searched the Internet and cannot find the answer.

  28. patricia wurts April 11, 2013, 9:04 am

    What are the best alkalizing foods–can you list some for me –patty

  29. Hal April 11, 2013, 8:22 am

    Readers are cautioned to always check
    the fine print on yogurt cartons to
    determine the ingredients (call them
    “fillers” because they save the factory
    money if less yogurt has to be used).
    Only buy the products which are 100
    percent yogurt. And avoid yogurt with
    sugar added “for sweetness.” Hal

    • Vivian Goldschmidt, MA April 11, 2013, 12:08 pm

      You make a very good point, Hal 🙂

  30. Babette April 11, 2013, 8:14 am

    We have been making this all my life in our family, as yogurt (“madzoon” in Armenian) is an everyday staple in Armenian cooking. You can also mix a few cloves of mashed garlic into the thickened yogurt and let it sit in the fridge for a few hours or longer(to mix the flavors) before using it as a sauce/topping on your favorite lean protein. This may sound odd, but it is delicious! If you are mixing with herbs for a dip, add some seeded and finely chopped cucumber with the yogurt, and 1 tsp of extra virgin olive oil, a “good” fat which also helps your body to absorb the calcium from the yogurt!

    • Vivian Goldschmidt, MA April 11, 2013, 12:06 pm

      Thanks for sharing your (delicious) ideas, Babette!

  31. Cathy April 11, 2013, 7:56 am

    I, too, love yoghurt and kefir. Favorites are Fage and Chobani, both thick with active cultures. Interested to find out if kefir is alkalizing. I need to find LOTS of calcium-rich food as I CANNOT find a digestible calcium supplements, especially True Osteo which gives me diarrhea. Other Ca supplements also create intense intestinal problems. HELP!

  32. Fuima April 11, 2013, 7:53 am

    I have home made plain yogurt daily
    This contains both the Whey & Cream Cheese
    Eager to know – Would it have the same effect on the

    • Vivian Goldschmidt, MA April 11, 2013, 12:05 pm


  33. Diana April 11, 2013, 7:36 am

    I would also like to know how the yogurt become alkaline after being separated from the whey. Thanks. Is the whey also then alkaline? Very interesting! I’m guessing but could it be that yogurt is alkaline but cheese isn’t – so you “make” your own cream cheese from the yogurt and thus avoid cheese as such?

    • Vivian Goldschmidt, MA April 11, 2013, 12:05 pm

      Diana, the cream cheese you buy at the supermarket is made from cream. Both cream (made of cow’s milk) and the end product (the cream cheese) are acidifying foods. But cream cheese made of alkalizing yogurt is alkalizing as well.

      • Luz April 11, 2013, 12:17 pm

        Vivian, I’m guessing the difference in yogurt being alkalizing compared to the other milk products would be the live bacteria it contains?

  34. Candace April 11, 2013, 6:04 am

    I have lactose intolerance and even yogourt makes bumps on my nose! I use rice milk as a substitute. But I will try this for my husband…sounds great!

    • Nadir Sidiqi April 11, 2013, 3:56 pm

      Dear Mrs. Vivian Goldschmid

      Thank you very much for your valuable and healthy information. I acknowledge your hard work and dedication for the benefits of all.

      Best regards,
      Nadir Sidiqi

  35. Margaret Martin April 11, 2013, 4:54 am

    I make my own organic goats milk yoghurt which is very runny so I always do exactly what you described above. It is so yummy I can’t keep out of it so I am was delighted to see your comment that it makes acidifying food alkaline, but i have the same question as Gloria…how does it do that?

    • Vivian Goldschmidt, MA April 11, 2013, 12:03 pm

      The yogurt cream cheese is alkalizing because it’s made of yogurt. Regular cream cheese is made of cream 🙂

  36. Gloria April 11, 2013, 4:38 am

    Hi Vivien
    Please explain how separating the yoghurt turns it alkaline?

    • Vivian Goldschmidt, MA April 11, 2013, 12:02 pm

      Gloria,plain unsweetened yogurt is alkalizing. Cream cheese, on the other hand, is acidifying.

  37. Rosemary Pratt April 11, 2013, 3:43 am

    Thanks for the cream cheese recipe Vivian,I do the same with kefir which I make myself.

    I have just started brewing Kombucha tea. I wonder if you would like to look into that too? I don’t remember you mentioning it anywhere?

    Thanks for your course and extra emails.


    • Candace April 11, 2013, 6:32 am

      I made Kombucha tea for a couple of years until it died and living in Italy it is hard to find the “mother”. I loved it but I don’t think it is alkaline! If it is I would like to know, too.

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