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Confession: I am obsessed with yogurt. I could eat yogurt parfaits for every meal and every snack.
You may have noticed if you have been reading my posts that I get obsessed with many things. It’s true. I am a passionate and dedicated person!
So, back to the yogurt. I love yogurt. Unfortunately, my baby girl developed eczema at five months, and I soon discovered that my dairy intake made it worse. Goodbye yogurt = sad emily. I searched and searched for a dairy free yogurt, but living in a small town doesn’t make that easy. Also, the coconut milk yogurt and almond milk yogurt that I did find were so laden with sugar and overpriced I might as well have eaten gourmet ice cream. Did I just resort to a sad parfait-less existence? No! I created something!
I looked up how to make yogurt but as soon as I started looking at all the cultures and the starter kits and the, well, work involved I thought nope. I don’t have the time or the motivation to do this. If you are like me and you still want some “yogurt” to dump your berries, nuts, and granola on with minimal effort, you will love this! It is an easy to make non dairy homemade yogurt filled with nutrition.
*UPDATE!!!* I bought a starter kit! Can you believe it? I’ve come such a long way. I haven’t used it yet, but I bought it! 🙂
*UPDATE TWO!* You guys. I got an instant pot and made coconut milk yogurt. It’s super easy! 😉
Not only is it healthy, easy, and tasty, it is filled with one of nature’s superfoods! Chia seeds! Chia seeds are highly nutritious and offer many health benefits.
Chia seed benefits
Chia seeds are a power packed little superfood with incredible nutrition wrapped up in a tiny little package. They also thicken when mixed with liquid, which is where they become useful for yogurt making purposes. Chia seeds contain fiber, protein, omega-3 fatty acids, calcium, magnesium, and antioxidants (1). In studies on obese rats, they were shown to increase antioxidant enzymes and improve insulin resistance (2). A separate study showed that chia seeds increased HDLs and omega-3s while decreasing LDLs (3). Although human trials are few, most of the studies that have been done to determine chia seed benefits in humans show promising results (3). Read THIS REVIEW for an extensive list of the health benefits of chia seeds (5).
Some benefits of probiotics may include improved digestive function through the production of short chain fatty acids, protection of the gut lining, enhanced immunity, and positive growth of the residing gut bacteria (4). More on this here.
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So, let’s do this!
- 1 cup coconut milk
- 1/4 cup chia seeds
- 1 tbsp. optional sweetener of choice (I used stevia powder because I am currently on a no added sugar detox)
- 1 capsule of high quality probiotics
- Various add-ins of your choice: 1 tsp vanilla, beetroot powder, spirulina powder, flaxseed, etc..
How to Make
- Mix the coconut milk, sweetener, chia seeds, and add-ins together with a fork or small whisk; the seeds will float to the top.
- Come back five minutes later and mix again; at this point the seeds should be heavier and dispersed through the liquid.
- Put the mixture in the fridge for about an hour.
- It should be thick now; if it’s too thick add a dash more coconut milk.
- Crack open a probiotic capsule and stir it in.
- Top with nuts, granola, fruit, cinnamon, anything your heart desires (get budget friendly organic, non-gmo nuts, seeds, dried fruit, granola, and other snacks here)
There you go. Yogurt. I know, it’s not quite the traditional fermented type, but hey, it has the thickness and parfait making abilities. And no dairy or added sugar if you choose stevia. That’s good enough for me! Until I start milking my own goats and fermenting my own yogurt. (okay, emily).
Until then, I can indulge (overindulge) in every type of yogurt parfait imaginable. Here is a bonus–my favorite parfait recipes! I use the word recipe as a loose term because I mostly just throw this all together. And it’s delicious.
Chocolate peanut butter
- Homemade yogurt, raw cacao powder, nut butter, apples, granola, walnuts.
- Homemade yogurt, apples, pumpkin pie spice, granola, coconut sugar, pecans.
- Homemade yogurt, blueberries, granola, almonds, cacao bits, drizzle of raw honey.
(get budget friendly organic, non-gmo nuts, seeds, dried fruit, granola, and other snacks here)
There, now think of all the things you will be able to accomplish now that you aren’t trying to culture your own yogurt. Amazingly healthy. Low cost. Minimal time. That is this mama’s kind of recipe!
- 11 proven health benefits of chia seeds
- Chia (Salvia hispanica L.) enhances HSP, PGC-1α expressions and improves glucose tolerance in diet-induced obese rats.
- The Promising Future of Chia, Salvia hispanica L.
- Health-beneficial effects of probiotics: Its mode of action
- 15 Health Benefits of Chia Seeds According to Science
Please consult a doctor before making any health changes, especially if you have a specific diagnosis or condition. The information on this site should not be relied upon to determine diet, make a medical diagnosis, or determine treatment for a medical condition. The information on this website is not intended to be a consult with a healthcare provider. Any statements or claims about the possible health benefits from food or supplements have not been evaluated by the Food & Drug Administration (FDA) and are not intended to diagnose, treat, prevent or cure any disease. Full disclaimer here.