Ever wonder what sugars are in coconut milk? I know it doesn't have very much, or I wouldn't have to add dates to make yogurt. But the exact composition was a mystery to me, and I've spent several hours looking for it, never finding it... UNTIL TODAY. I found this Australian Food Standards website.
The website gives the composition of coconut cream, defined as the liquid extract of mature coconut meat, presumably not using water. So it's more concentrated than coconut milk, but if you pro-rate it it works out to, per 100 grams coconut milk:
Fructose, 0.1 g
Glucose, 0.3 g
Sucrose, 1.6 g
Total: 2 g, which is the amount listed on the box of Aroy-D coconut milk on my shelf.
So there it is: coconut milk contains sucrose, theoretically not allowed on GAPS. But it's a very small amount compared to most fruits, including bananas (6.5g of sucrose!). There's a great table showing the breakdown of sugars for a long list of fruits here.
Dried dates have about 60g sugar per 100g, which is usually pretty evenly divided between fructose and glucose, and that's what make them a good sweetener for GAPSters.
Showing posts with label coconut yogurt. Show all posts
Showing posts with label coconut yogurt. Show all posts
Wednesday, February 15, 2012
Monday, October 17, 2011
Quick and Easy Coconut Milk Yogurt
I've revised my coconut milk yogurt recipe. It's much faster, much easier. No
heating, no cooling down, no watching temperatures. Because it's made with coconut milk it has no lactose and no
casein, so no 24-hour incubation needed. You do need a blender and a yogurt
maker or other way to keep the microorganisms thriving at their favorite
temperature for 8 hours. I use a crockpot plugged into a dimmer switch.
If you are doing strict SCD or GAPS you must make your own coconut milk. There are lots of good recipes on line for this. I actually use Aroy-D Coconut milk in 1 litre TetraPaks, which has won awards (I know...). It lists only coconuts and water as ingredients, and as far as I know, the TetraPak packaging contains no BPA, which canned coconut milk (like all other canned foods) does contain.
Dates are added to provide food (fructose) for the microorganisms that turn milk into yogurt (Lactobacillus, Streptococcus, etc). Dates are said to be very digestible, but if you prefer, you can replace the dates with 1 Tablespoon of raw honey.
The unflavored gelatin sets the yogurt to a soft gel as it cools. One pack of gelatin usually sets 2 cups of liquid to the bouncy "Jell-O" consistency we all know. Here we're doing over 4 cups of liquid, so it won't be as firm as Jell-O, but of a gentle consistency that blends in a heavenly way with the coconut milk's creaminess. Gelatin is also very soothing for the digestive system.
Keep refrigerated, like any yogurt. Should keep well for at least a week but in my house it's gone within about a day, so it's a good thing it's quick and easy to make again!
COCONUT MILK YOGURT
Ingredients:
4 cups coconut milk , at room temperature or up to 42 C
1 package yogurt starter or the dose for 1 quart milk
1 package unflavored gelatin (1 scant Tablespoon) or 1 1/2 Tablespoons unflavored Vegan Jel
5 raw dates, pitted
Directions:
1. Plug in your yogurt maker to warm it up. Place all the ingredients near your blender.
2. Pour the coconut milk into the blender jar (use the jar measures to get the right amount if using canned milk). Start the blender on a low speed, take off the whole lid, and sprinkle the unflavored gelatin and the yogurt starter into the middle of the swirling milk. Turn off blender, add dates, put the lid on, and process on high for 1 minute, until dates are liquefied. Pour into yogurt maker and follow your usual yogurt-making steps. Incubate 6 to 8 hours.
3. After about 6 hours, the yogurt will still be liquid and the cream will have risen to the top. No worries! Mix well and taste the yogurt to see if you prefer to let it ferment longer. If it's got that great yogurt taste, put the lid on the container and refrigerate. After cooling 1 to 2 hours (depends on your container), the gelatin will be starting to set, and it will be starting to separate again. Mix again (add 1 tsp vanilla if desired). Cool 2 to 3 more hours before serving.
If you are doing strict SCD or GAPS you must make your own coconut milk. There are lots of good recipes on line for this. I actually use Aroy-D Coconut milk in 1 litre TetraPaks, which has won awards (I know...). It lists only coconuts and water as ingredients, and as far as I know, the TetraPak packaging contains no BPA, which canned coconut milk (like all other canned foods) does contain.
Dates are added to provide food (fructose) for the microorganisms that turn milk into yogurt (Lactobacillus, Streptococcus, etc). Dates are said to be very digestible, but if you prefer, you can replace the dates with 1 Tablespoon of raw honey.
The unflavored gelatin sets the yogurt to a soft gel as it cools. One pack of gelatin usually sets 2 cups of liquid to the bouncy "Jell-O" consistency we all know. Here we're doing over 4 cups of liquid, so it won't be as firm as Jell-O, but of a gentle consistency that blends in a heavenly way with the coconut milk's creaminess. Gelatin is also very soothing for the digestive system.
Keep refrigerated, like any yogurt. Should keep well for at least a week but in my house it's gone within about a day, so it's a good thing it's quick and easy to make again!
COCONUT MILK YOGURT
Ingredients:
4 cups coconut milk , at room temperature or up to 42 C
1 package yogurt starter or the dose for 1 quart milk
1 package unflavored gelatin (1 scant Tablespoon) or 1 1/2 Tablespoons unflavored Vegan Jel
5 raw dates, pitted
Directions:
1. Plug in your yogurt maker to warm it up. Place all the ingredients near your blender.
2. Pour the coconut milk into the blender jar (use the jar measures to get the right amount if using canned milk). Start the blender on a low speed, take off the whole lid, and sprinkle the unflavored gelatin and the yogurt starter into the middle of the swirling milk. Turn off blender, add dates, put the lid on, and process on high for 1 minute, until dates are liquefied. Pour into yogurt maker and follow your usual yogurt-making steps. Incubate 6 to 8 hours.
3. After about 6 hours, the yogurt will still be liquid and the cream will have risen to the top. No worries! Mix well and taste the yogurt to see if you prefer to let it ferment longer. If it's got that great yogurt taste, put the lid on the container and refrigerate. After cooling 1 to 2 hours (depends on your container), the gelatin will be starting to set, and it will be starting to separate again. Mix again (add 1 tsp vanilla if desired). Cool 2 to 3 more hours before serving.
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