For the longest time, I ate yogurt for breakfast thinking that I was doing the “right thing.” What I didn’t realize, was that most of the “healthy yogurt” I was eating was not only filled with sugar, it was also causing me some unwanted side effects.
I had an intolerance to dairy, not realizing that the exact food I was eating to be healthy, was actually causing some of my most nagging health challenges.
If you can relate, be sure to check out Jo’s blog post on How to Identify If You’ve Got a Dairy Sensitivity.
The commercials tell us that yogurt is a healthy, fat free, high protein choice – the “perfect snack” to be exact. However, if you look a little closer you’ll find that one serving of flavored yogurt accounts for more than the recommended amount of daily sugar.
Take a look:
Yoplait Strawberry Yogurt = 26 grams of sugar
Dannon Fruit on the Bottom Blueberry = 24 grams of sugar
Organic Stonyfield French Vanilla = 29 grams of sugar
According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are:
Men: 37.5 grams or 9 teaspoons of sugar per day
Women: 25 grams or 6 teaspoons of sugar per day
And by the way, fat is what gives food flavor, so don’t be fooled by the fat free fad of the 90s. In the case of yogurt, the food manufacturers add in more sugar and additives in place of the fat, and it’s actually these additions that are making us fat, not the fat.
Today we’ve whipped up a healthy alternative to dairy and all store-bought yogurts. Be sure to grab the recipe below and don’t miss the homemade Berry Vanilla Chia Jam and Coconut Hemp Seed Crumble topper. This is cleanse-friendly and sure to be all-star family favorite.
With love and better choices,
Dairy Free Coconut “Yogurt”
Yield: 2 servings
Note: We recommend making the jam first to allow time for it cool while making the yogurt and crumble.
- 8 oz. (2 packets) frozen fresh young coconut puree, thawed
- ½ cup coconut water, to thin as necessary
- ½ tsp vanilla extract
In a high speed blender place coconut puree, vanilla extract, and ¼ cup coconut water. Blend on high adding more coconut water as necessary to get the mixture to a Greek yogurt type consistency. Add to a bowl and top with Berry Vanilla Chia Jam and Coconut Hemp Seed Crumble.
Berry Vanilla Chia Jam
Yield: 1 pint
- 1 LB. fresh berries such as raspberries, blackberries, or blueberries
- 3 TB. organic honey, or to taste depending on how sweet the berries are
- ½ vanilla bean, split and scraped
- 2 TB. chia seeds
- Juice of ¼ lemon
In a medium saucepan over medium-high heat place berries, vanilla bean, and honey. Bring to a simmer and cook for approximately 10 minutes or until the juice from the berries has thickened slightly. Add the chia seeds and lemon juice and continue to cook for 5-10 minutes or until the mixture has a jam like consistency. It will continue to thicken slightly after cooling so keep that in mind when deciding on a final texture.
Coconut Hemp Seed Crumble
Yield: 2 servings
- 1 tsp. coconut oil
- 1 tsp. honey
- 3 TB. large flake coconut
- 2 TB. hemp seeds
- Pinch of Himalayan sea salt
In a small skillet over medium heat melt coconut oil. Add honey and stir to combine. Add coconut flakes and hemp seeds and toast until golden stirring constantly. Remove from heat and toss with Himalayan sea salt. Let cool and use as a topping for your “yogurt” and chia bowl.
Sounds great! How many grams of sugar in it? Thank you!
Hi Karen, That’s a good question! Since it is a whole food recipe without added process sugar, we haven’t looked that up. We really focus on whether it is a whole food or not. If you would like to look it up, here’s a link that can help you do that https://www.supertracker.usda.gov/myrecipe.aspx. Have a wonderful day!
How long will it keep?
Hi Kate, The yogurt can last about 5 days covered in the fridge. But it’s usually gobbled up within two days at our house. Have a great day!
Hello! Is there a substitution for the coconut puree or can I make it myself? We currently live overseas and I am not sure where to find coconut puree.
Hi Brandi, That’s a good question! Though we have not tried it, we assume you could use coconut cream as a substitute for the puree. You can take canned coconut milk and chill it. Then take the top layer of cream and use that. Save the remaining liquid for a smoothie or something else. Or purchase canned coconut cream and save a step. If you try it, let us know what you think!