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Homemade Coconut Yogurt
Probiotics are all the rage in the wellness community. And for good reason, there is very interesting science about their effectiveness. Probiotics, however, are nothing new. Our grandparents and great-grandparents enjoyed them regularly as part of a common, non-industrialized diet. Making foods like yogurt and sauerkraut were simply tasty ways to preserve food.
I recommend getting as many nutrients as possible through food, even probiotics. Yogurt is found in nearly every grocery, but few people realize how easy it is to make at home. Often the commercially available products include sugar and stabilizers that can be avoided with this DIY approach. Not everyone tolerates cow’s milk, so I’ve written a recipe below for a coconut milk alternative that I make at home.
Enjoy!
Homemade 2-ingredient Coconut Yogurt
Probiotics are all the rage in the wellness community. And for good reason, there is very interesting science about their effectiveness. Probiotics, however, are nothing new. Our grandparents and great-grandparents enjoyed them regularly as part of a common, non-industrialized diet. Making foods like yogurt and sauerkraut were simply tasty ways to preserve food.
I recommend getting as many nutrients as possible through food, even probiotics. Yogurt is found in nearly every grocery, but few people realize how easy it is to make at home. Often the commercially available products include sugar and stabilizers that can be avoided with this DIY approach. Not everyone tolerates cow’s milk, so I’ve written a recipe below for a coconut milk alternative that I make at home.
Enjoy!
Coconut Yogurt
Ingredients:
1 can full fat coconut milk (Choose a brand without fillers or stabilizers in a BPA-free can.)
1 probiotic capsule containing lactobacillus OR ¼ cup of a prior batch of yogurt (store bought or homemade)
1 sterilized glass jar (I use a Ball jar that I first run through the dishwasher to sterilize.)
Directions:
Add the coconut milk and probiotic (or yogurt) to the clean glass jar. Stir to combine.
Loosely cover the jar with the lid and place the jar in the oven near the oven light.
Turn on the oven light and let the jar sit overnight, but do not turn the oven on. The very low heat from the lamp is all that is necessary.
In the morning stir the coconut yogurt as separation is natural. Place the yogurt in the refrigerator to firm. Stir again just before using.
Notes:
Be sure to start with clean utensils and hands.
Choose a probiotic that includes lactobacillus somewhere in the range of 10-50 billion CFU. You do not want it to contain prebiotics. I use whatever I have on hand, but these are examples: Flora Advanced Adult Formula, Renew life Ultra Flora, Jarrow probiotic.
The yogurt should have a sweet tangy smell. If it smells off or you see colored bacteria or mold on the surface, then discard it.
Low fat coconut can be used, however the consistency will be thin and pourable like kefir.
Check out these additional probiotic foods.
Should you be taking a probiotic?
(This blog post is not sponsored by any manufacturer. However, Relish Health may receive a commission on purchases made through an Amazon link.)
How to replace butter when baking
Dairy is a delicious and nutrient-dense food, however not everyone can tolerate digesting it. Scientists estimate that 75% of the world’s population is lactose intolerant. Many other people have a sensitivity or allergy to the protein in milk and find their health is better when dairy is left out of their daily diet.
Replacing dairy milk with a nut milk and foregoing cheese are straightforward solutions to going dairy-free. However, converting a baking recipe with butter to a non-dairy alternative can be challenging. I’ve listed a few tips below to help you convert your favorite recipes with success.
How to replace butter when baking
Dairy is a delicious and nutrient-dense food, however not everyone can tolerate digesting it. Scientists estimate that 75% of the world’s population is lactose intolerant. Many other people have a sensitivity or allergy to the protein in milk and find their health is better when dairy is left out of their daily diet.
Replacing dairy milk with a nut milk and foregoing cheese are straightforward solutions to going dairy-free. However, converting a baking recipe with butter to a non-dairy alternative can be challenging. I’ve listed a few tips below to help you convert your favorite recipes with success.
Tip 1: Determine the role of butter in the recipe. Butter is comprised of 80% fat and 20% water. When used in baking, the fat provides a softer texture and rich mouth feel while the water provides steam that can help create rise and volume. Butter also has a distinct flavor and the ability to brown. In recipes like quick breads or muffins, butter can often be substituted with bananas, applesauce or pumpkin purees to provide moisture. In recipes where a light, flaky or crisp texture is desired; the fat in the recipe must be substituted in order to produce a similar finished product.
Tip 2: Choose a liquid or a solid fat for substitution. Liquid fats like olive oil and avocado oil can make lovely substitutes in some baked products, especially recipes that call for melted butter. Liquid fats cannot be creamed with sugar to aerate a batter, so they are best to use in products that are moist and dense, like quick breads. Solid fats, however, can be creamed with sugar or rubbed into flour to trap air and provide lift for light, fluffy cakes and flaky crusts. Coconut oil is a plant-based fat that is solid at room temperature, so it behaves similar to butter when baking. One caveat is that butter melts at 90°F while coconut oil melts at 76°F. Coconut oil can easily melt in a warm kitchen thereby losing its ability to aerate your baked products. Chilling the oil in the refrigerator and taking care to not overwork the batter/dough can mitigate this difference.
Tip 3: Adjust the quantity of fat. Unlike butter, coconut oil and liquid fats are 100% fat with no water content. Baked goods can feel heavy and greasy if oil is substituted 1-to-1 for butter. When substituting coconut oil for butter reduce the quantity used by 20-25%.
Tip 4: Add flavor. Olive oil, avocado oil and coconut oil each have their own subtle flavor profiles. Adding vanilla, citrus zest, cinnamon, herbs or an extra pinch of salt can enhance the flavor of the product and make up for the loss of butter flavor.
Converting recipes is a science and often requires trial and error. Don’t be afraid to experiment. I’ve had my fair share of less than perfect baked goods, but they usually always taste great. Through experimentation you will find the perfect replacement to get the light and fluffy or crispy texture you are after.
Additional information about reducing dairy in the diet:
Milk and Health: Research from the New England Journal of Medicine
Got Almond Milk?
If you have taken a trip to the dairy aisle lately you are probably aware of the vast array of dairy-alternative milks on the market these days. For a variety of reasons, minimizing dairy can benefit your health. Luckily, there are a number of delicious non-dairy drink options on the market that allow you to serve your health without sacrificing flavor. However, you don't have to settle for the options in the store. Nut milks are incredibly simple for anyone to make, especially almond milk. Once you’ve tasted the difference by making it yourself, it is easy to find those five minutes required to make the milk regularly. This recipe is creamy and mild in flavor and is a great substitute for cow’s milk in coffee, cereal, or baking. It's a staple in my family's refrigerator.
If you have taken a trip to the dairy aisle lately you are probably aware of the vast array of dairy-alternative milks on the market these days. For a variety of reasons, minimizing dairy can benefit your health. Luckily, there are a number of delicious non-dairy drink options on the market that allow you to serve your health without sacrificing flavor. However, you don't have to settle for the options in the store. Nut milks are incredibly simple for anyone to make, especially almond milk. Once you’ve tasted the difference by making it yourself, it is easy to find those five minutes required to make the milk regularly. This recipe is creamy and mild in flavor and is a great substitute for cow’s milk in coffee, cereal, or baking. It's a staple in my family's refrigerator.
Almond milk
Yield: appx. 1 qt
Time: 5-10 minutes active
1 cup raw almonds
3 ½ cups water plus more for soaking
pinch of sea salt
Place almonds in a bowl and fill with water to cover. Soak the almonds for 4-6 hours.
Rinse the almonds well and place in a high speed blender with 3 ½ cups of fresh, preferably filtered water. Add a pinch of sea salt.
Blend the mixture for 30-60 seconds until the mixture is puréed.
Filter the almond mixture through a fine mesh sieve, cheese cloth or nut bag.
Store in an air-tight, glass container in the refrigerator.
Notes:
Consume within 3-4 days
If you are short on time, pour boiling water over your almonds and let them sit for 30 minutes before blending. The almonds are very forgiving. I will often let them soak for up to 24 hours.
Optional: To make vanilla sweetened almond milk, add 2 pitted dates and a ¼ of vanilla extract to the blender during mixture.
I find that using a nut bag to be the easiest way to filter the almond puree.
Save the pulp! The added bonus of making your own almond milk is that you can enjoy the entire nut. The pulp still contains fiber and nutrients and can be added to smoothies, cookies, oatmeal, breads and countless other options.
Additional articles about dairy:
Milk and Health: Research from the New England Journal of Medicine
Think you know dairy?
Food is not always what it seems, and this is especially true with dairy. For example, major businesses rely on customers continuing to drink milk even though the science of its nutritional value does not support its reported value to your body. In fact, contrary to the “three servings-a-day” marketing campaign, or what your grandmother tells you, dairy is not crucial for good health, nor is it the best source of Vitamin D and calcium. While it may be delicious and may have a continued place at our dinner table, the facts suggest that we should be aware of our quantity consumed and the risk we are placing on our health.
Almond milk recipe
Food is not always what it seems, and this is especially true with dairy. For example, major businesses rely on customers continuing to drink milk even though the science of its nutritional value does not support its reported value to your body. In fact, contrary to the “three servings-a-day” marketing campaign, or what your grandmother tells you, dairy is not crucial for good health, nor is it the best source of Vitamin D and calcium. While it may be delicious and may have a continued place at our dinner table, the facts suggest that we should be aware of our quantity consumed and the risk we are placing on our health.
Consider the following:
Not everyone can stomach dairy. About two thirds of the world’s population is genetically unable to properly digest milk and other dairy products in adulthood — a problem called lactose intolerance. Yes, 67% of the world’s population cannot drink it, but somehow most Americans believe it’s necessary. Also, dairy has been shown to aggravate irritable bowel syndrome.
Dairy doesn’t reduce bone fractures. Contrary to popular belief, eating dairy products has never been shown to strengthen our bones. In fact, according to the Nurses’ Health Study, dairy may increase risk of fractures. Vitamin D appears to be much more important than calcium in preventing fractures. For healthy bones, get plenty of exercise and supplement with an adequate amount of vitamin D3 daily.
Calcium from dairy may elevate cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer and a woman’s risk of ovarian cancer. In addition, dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1) — a known cancer promoter. Most scientists agree that it’s better for us to get calcium from other food sources, like dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or canned salmon.
Dairy is a common food sensitivity. Different than an allergy or lactose intolerance, dairy sensitivity may be triggered simply by your body's difficulty in digesting it. Symptoms of sensitivity can range widely and include bloating, congestion, migraines or even joint pain.
Want to try an experiment on yourself? Try giving up dairy for three weeks. This means avoiding milk, cheese, ice cream and yogurt. See how it makes you feel. You may notice improvements in your energy, bowel symptoms, sinus congestion and weight. After three weeks start eating dairy again in moderation and see how you feel. If we know how our bodies react to food, we are taking the first steps to a healthier and longer life.
Need help sorting out if dairy is affecting your wellness? Come see me at Relish Health and let’s work on it together.