Saturday, October 10, 2015

Homemade Coconut Yoghurt


This is staple food that's always in our little fridge. The method I use to make is like all of my recipes, simple, quick and not too complicated. You don't need any special equipment, just a few good quality ingredients and you'll have a constant supply of nice tangy, probiotic rich yogurt that's dairy free, additive free and sugar free. 

I'm going to do a few post's containing recipes for probiotic foods. If you haven't noticed there's a lot of buzz on the internet about the benefits they contain and I think everyone could benefit from them. I also tend towards a dairy free diet but that's up to you. I know it works best for my family and we find that we don't' miss it at all. Why we like to be dairy free... well that's another post completely so I won't go into it here. 
I've been making my own homemade yoghurt since I was about 16. Back then I used to make it with skim milk powder and my starter was a small tub of Jalna natural set yoghurt. It used to make super thick, rich and creamy yoghurt that wasn't too tangy, it was so good that later on when I used to make it for the kids they loved it. 

Coconut yogurt is a good source of bone-building calcium with between 25 and 30 percent of the daily value in each 180 gram serving. You'll also get between 25 and 30 percent of the daily value for magnesium, a mineral essential for muscle function. A serving of coconut yogurt supplies between 25 and 30 percent of the daily value for vitamin B-12, crucial for red blood cell production, and vitamin D, vital for calcium absorption.

Most importantly to me it's the probiotics in yoghurt that I am after. Below is a small list of why we should be adding probiotics to our diet?

Overall health

Doctors often prescribe them after a course of antibiotics and I suggest everyone do it as there are not many Doctor’s that I know of that will actually do this. They will repopulate the good bacteria essential for good gut and overall health that also gets destroyed when you take antibiotics. Arguably, probably one of the reasons some people always have to take repeat scripts for more antibiotics creating a digestive and internal health mess is because they neglect to do this. Potentially it can cause other problems that you’d never associate with bad gut health and decreased levels of healthy bacteria.

Digestive health

Probiotics can also help with other types of digestive issues. Research has shown that probiotics can be helpful for people with irritable bowel syndrome, or IBS -- a hard-to-treat condition that can have a range of intestinal symptoms, such as abdominal pain, cramps, bloating, diarrhea and constipation.

Urinary health

Probiotics make a nice compliment to antibiotics among people who suffer from urinary tract infections, according to the research.

Allergies

Allergy research is still preliminary, but at least one large, high quality study found a relationship between women taking probiotics during pregnancy and a 30 percent reduction in the instance of childhood eczema (an early sign of allergies) in their infants.

Women’s health

Just like the digestive tract, the vagina relies on a precarious balance of good and bad bacteria. When that balance is off, it can result in one of two very common, though thoroughly uncomfortable infections: bacterial vaginosis and yeast infections. In fact, bacterial vaginosis can actually lead to a yeast infection.

Immunity: 

By eating probiotic-rich foods and maintaining good intestinal flora, a person can also help to maintain a healthy immune system.

Obesity

Some preliminary research shows that probiotics can help obese people who have received weight loss surgery to maintain weight loss. And in a study of post-partum women who were trying to lose abdomnial fat, the addition of lactobacillusand bifidobacterium capsules


 Coconut Yoghurt

To get started you'll need:

2 tbs Homemade CoYo
Small blender
Sterilized glass jar - about 450ml

Makes: 450ml

Ingredients:

1 x 400g tin organic coconut milk or cream 
2 tbs natural flavoured coyo
1 tsp guar gum or agar agar
1/3 tsp stevia

Preparation:
  1. Make sure that your glass jar is sterilized and clean. To do this I add boiling hot water then swirl it around and pour it out after washing it. I don’t dry it as you tea towel may not be as clean as you think ;-)
  2. Open the tin of coconut milk and pour about a ¼ of it into a warm frypan and heat until just starting to simmer.
  3. Add the hot coconut milk to the rest of the coconut milk and stir, you want it to be the same temperature as your skin so dip a clean finger in to check that the temp is about 38-40oc. Or if you have one use a thermometer to check the temp if you wish. 
  4. When you are confident you have the coconut milk at this temperature you can add the coyo and stir it through thoroughly.
  5. Place the lid on the jar and leave it in a warm spot or if you have a thermos that it would fit in then place into that and leave for 12 - 24 hours depending on how tart you like it. I have a drawer above our heater that keeps the jar at a perfect temperature. 
  6. After the 12 - 24 hours it will have a lovely fresh yoghurt smell, this is when you pour it into a small blender with the guar gum and stevia and blend for about 45-60 seconds to incorporate the ingredients and allow the guar gum to mix through. The guar gum will need the warmth the help it activate and thicken. 
  7. Pour the contents back into the jar and place in the fridge.
  8. If will thicken a little bit more when cold.
NOTES:
  1. The better quality coconut milk you purchase the better the yoghurt although I have still had great results with what appeared to be separated and oil coconut milk as the guar gum will emulsify the fats and create great texture.
  2. Using cream will make a much thicker and richer yoghurt but you can still achieve a good consistency with the gums. 
  3. Don't under any circumstances add the yoghurt to the warm coconut milk if it is too hot as this will destroy the good bacteria needed to create the probiotics. 
  4. Other places that will generally hold a warm temperature are on top of the fridge, in the oven with the light on or in an esky or thermal bag. 
  5. If you have a dehydrator then by all means use it. Set the temp to about 38-40 degrees celsius for the 12-24 hours. 

  6. If you can’t or don’t want to spend the money on coyo then you can start your first batch with natural dairy yoghurt or 1-2 probiotic tablets, open it up and use the contents.
  7. To make more just use 2 tbs from this batch to create you next and you won’t have to buy coyo again!! J
Added to a protein enriched oatmeal 

On top of and added to bircher with granola

Used as a cream substitute on pancakes and in the pancake mix. 

I also use it in my cakes, muffins, smoothies and more and remember you can also add fruit to it to make natural fruit flavoured yoghurts. 

Add it to your favourite protein powder for a delicious sugar free, high protein snack. I'll stop now there are so many ways you can use this yoghurt. I'll share some of my favourites as times goes by. In the meantime here are some I've already posted that contain yoghurt or coyo which are both interchangeable. Grain Free Almond Meal Pancakes, Apple and Cinnamon Bircher with Coyo and Berries, Grain Free Chocolate Brownie Cupcakes

Enjoy. 

2 comments:

  1. Too easy! I've been looking forward to this one. Thanks Karz! xxx

    ReplyDelete
    Replies
    1. Your welcome Jen... :-) time to get your dehydrator buzzing away... xxx

      Delete

Disclaimer:

I am not a doctor, registered dietitian or fitness expert. The purpose of my blog is to share my experiences with food, fitness and life and hopefully to inspire you. All content provided on my blog is for informational purposes only. I make no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. Karen

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