Simple Sugar-Free Coconut Yogurt

I love to make my own dairy-free yogurt (after many years of unknowingly eating dairy-based yogurt I was reacting to) and skipping the sweeteners too because today's Simple Sugar-Free Coconut Yogurt:

1. Doesn't need it when you add in beautiful fruits
2. I'm on a keto diet currently and am loving the way it helps regulate my blood sugar levels
3. When suffering from SIBO and/or IBS we want to change the bacteria in our gut from the type that feed from sugar, to the type that feed from prebiotics (fibre/fuel found in vegetables and some fruits)

I also like recommending to clients to make their own coconut yogurt because store bought brands often have chicory root or inulin in their formulas. These fibres (prebiotics) are fantastic
in a healthy gut/microbiome to fuel beneficial bacteria. Though, in a gut with SIBO or dysbiosis, it can wreak havoc.

If it does, that's a sign you may want to do some SIBO testing and start our 12-Week Gut Restore Program to get to the bottom of you digestive troubles. This recipe uses tapioca starch to thicken it, and it tends to be tolerated well by the gut in those with IBS.

Where to Find Probiotics For Making Yogurt

For the probiotics in this yogurt recipe, I use the ones that come in our 12-Week Gut Restore Program. These, as well as the whole supplement kit for the 12 weeks can be shipped directly to your door if you live in North America.

Please email us to place your order. Our formula is specifically geared to support digestive health in those with chronic IBS.

Otherwise, any practitioner quality brand would work well, too. Please make sure they are gluten-free, and contain the following: Lactobacillus acidophilus, Bifidobacterium bifidum, Bifidobacterium lactisand Streptococcus thermophilus.

If you want to skip the probiotic capsule/powder, you can use 4 T of your last batch of homemade yogurt, or from a store bought, non-dairy tub of yogurt.

The Best Way to Thicken Coconut Yogurt

I recommend using tapioca starch to thicken the coconut yogurt. It's easy to find and produces a reliable result. I absolutely love the consistency of mine when using this starch.

You can also make this thicker by using coconut cream or just the thick part of the coconut milk (top layer) of the can. You can get the most out of your canned coconut milk by opening the lid and placing in the fridge overnight. Don't discard the watery part of the milk, you can use that in smoothies or soups!

One final option for making Greek-style yogurt is to make tapioca-thickened yogurt and then strain it through cheesecloth overnight. This also produces a fairly sweet and rich yogurt, though nicely thick.

Simple Sugar-Free Coconut Yogurt

Ingredients:

• 2 (14-ounce) cans coconut milk
• 2 tablespoons tapioca starch
• 4 probiotic capsules, or 4 tablespoons store-bought coconut yogurt
• 1 tsp of vanilla extract

Equipment:

• Glass jars with lids, for storing the yogurt
• Measuring spoons
• Medium saucepan
• Whisk

Instructions:

1. Warm the oven and sterilize the jars: Warm the oven for about 5 minutes, until it reaches about 100°F, then turn off the heat — leave the light on to help keep the oven warm.
2. Fill the jar(s) you'll use for storing the yogurt with boiling water to sterilize them.
3. Let stand a few minutes, then pour the water out. Alternatively, you can run the jars through the dishwasher.
4. Pour the coconut milk into a saucepan: Shake the can of coconut milk, open it, and pour it into a medium pot. Whisk until the milk is smooth and uniform.
5. Add the thickener: Scoop out roughly 1/3 cup of the coconut milk and transfer to a bowl with the starch. Whisk this together until the starch is dissolved, then pour back into the pot.
6. Warm the coconut milk: Place the pan on the stove over medium heat and warm until the coconut milk starts to simmer. Whisk the milk and turn down the heat to low.
7. Continue cooking on low, whisking occasionally, for 5 to 10 minutes, until the tapioca starch has thickened the mixture.
8. Cool the milk: Cool the milk until it's just warm to the touch.
9. Add the probiotics: Twist open the probiotic capsule and pour the powdery contents over the milk (discard the capsule’s casing). Whisk to combine. Alternatively, whisk in 4 tbsp store-bought coconut yogurt.
10. Add the vanilla extract. Whisk together well.
11. Pour into jar(s) and allow the yogurt to set for 12 to 24 hours: Pour the coconut milk into the sterilized jar(s) and screw on the lid(s). Place into the oven — turn the oven light on to keep the environment warm.
12. Chill the yogurt: Place the set yogurt into the fridge and chill for at least 6 hours. The yogurt will become thicker as it chills. After this stage, you might find that the mixture has separated with a yellowish, translucent layer at the bottom and a thicker white layer on top. Stir to recombine or scoop off the top layer for thicker coconut yogurt.
13. Keep coconut yogurt refrigerated and use within 2 weeks.
14. I served with frozen berries and some grain-free granola.

Recipe Notes

• If the yogurt develops a pink or grey discolouration on its surface, that means it has been contaminated with bad bacteria. Throw it away and do not eat it!

If your body is changing at a rapid pace and you aren't sure what's causing your sleepless nights, restless legs, chronic hunger, and bloating/water retention - please don't feel alone. You aren't. There is a plethora of information out there and I'd be happy to share everything I know with you! It will take adjustments, accountability and dedication to change, but know that you can do
it all.

If I can recover from PTSD, addiction, depression and a stubborn 30 years of IBS, I like to believe that anyone can, too.

From my dairy-free kitchen to yours,
Cassandra Hope, RHN