• CJ Jackson, PhD CHH

Coconut Yogurt (Vegan)

Easy to make. Creamy and full of Probiotics. Hope you enjoy it!



Healthy Vegan Coconut Yogurt


“Stop spending money on high prices yogurts, especially vegan yogurts.”

Top 7 health benefits of coconut yogurt


1. Probiotics

Eating this is a great way to consume probiotics which balance out the microflora (bacteria) in the gut, keeping the bad bacteria under control. This reduces illnesses like inflammation (as in IBS), gas, diarrhea and a long list of yeast infections.


2. Saturated fats

One average serving contains 4.5g of the only saturated fats that are essential for health. Much of the saturated fat is medium-chain triglycerides which help to control weight, reduce the risk of atherosclerosis and boost immunity (1). The fat is also known to reduce belly fat (2).


3. Fiber

One 6oz serving of unsweetened coconut yogurt provides about 6g of fiber, i.e. 24% of a woman’s daily allowance for fiber. If you add fruits, the amount of fiber varies with the type of fruit used.


4. Sodium and Sugar

Unsweetened coconut yogurt contains no sugar and very little sodium. So it is healthy in that regard. You can also add it to smoothies on top.


5. Calcium and Magnesium

An average serving contains 25% to 30% of the daily allowance of calcium and magnesium. Calcium is essential to bone health while magnesium is essential for muscle health.

6. Vitamins

Six ounces provides 25%-30% of the daily allowance of vitamin B12 which is essential for red blood cell production. It also provides 25%-30% of vitamin D daily needs (1).


7. Antioxidants

Coconut yogurt provides us with antioxidants similar to those found in berries, dark chocolate and grapes.


If you are still considering buying your yogurt, instead of making it, make sure you read the labels so there are no hidden nasties and please share your recipes and the many ways you like to use coconut yogurt too!


References 1. Sara Ipatenco, The Advantages of Coconut Yogurt, http://www.livestrong.com/article/492454-is-yogurt-better-than-milk/ 2. Cynthia Sass, Yogurt 101, http://www.shape.com/blogs/weight-loss-coach/yogurt-101


Ingredients:

  • 6 cans of full fat coconut milk (low fat will not work)

  • 6 Probiotic capsules

  • 1/4 cup coconut oil

Utensils Needed:

  • Glass, wood or ceramic bowl (large enough to hold approx 90 fl oz of liquid) Do not use metal.

  • Wooden or Silicone Spatula or Large Spoon

  • Cheesecloth or tea towel to go over the bowl

  • Glass or Plastic air tight container for storage. (Mason jars are great and can be portioned.)

Instructions:

  1. Put coconut milk cans in refrigerator overnight. This separates the liquids and solids.

  2. Open 5 cans and pour out liquid. Scoop solids out and place in your bowl.

  3. Pour the entire contents (liquids and solids) of the last can of coconut milk in the bowl.

  4. Add your 1/4 cup of coconut oil (this will help it to get rich, thick and creamy)

  5. Open 6 probiotic capsules and pour the powder substance in the bowl.

  6. Mix thoroughly, using your silicone spatula or wooden spoon. Do not use any metal or it will harm the probiotics.

  7. Cover bowl with cheesecloth and let sit on your counter overnight. In the morning, you should start seeing some foamy activity on the surface. Stir and mix together again.

  8. Cover and let sit on counter overnight, again. The next morning, stir together well. Then spoon in to your air tight containers. Place in the refrigerator. The will thicken up once cold.

  9. Serve with fresh berries, shredded coconut, or granola and enjoy.

Get Inspired


Add your new homemade yogurt to your favorite smoothies or as a sour cream replacement on foods.


#recipe

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