Homemade Vegan Yogurt (Dairy free/gluten free/soy free/ sugar free)

GUYS! I am so excited to share this recipe with you because it has taken me nearly a month to figure this one out. Through much trial and error I have finally created for you a super healthy alternative to yogurt complete with probiotics and fortified with calcium.  What originally compelled me to do this was the fact that I have been on this make-everything-from-scratch kick, and I have since decided that even items such as condiments I never hesitate to buy at the grocery store should be replaced by my own recipes. I know this is a bit of a stretch for vegan beginners, but I just feel so much better about what I’m putting into my body when I know exactly what’s in it, and where all of the ingredients come from.

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Being that this is homemade, it does not contain any preservatives, it wasn’t processed in a large facility that produces pollution, and it is completely raw. The only reason I ever bought vegan yogurt at the store was because certain brands fortify their products with calcium, which is very important to overall health. Then I thought why not just make my own fortified yogurt? and thus decided to embark on this month-long journey.

The result was excellent; so good in fact that I’m considering selling my product. Before that happens however, I decided to share the recipe with all of you so that you too can try it. Before I share the recipe however, let’s talk about some benefits to making your own yogurt.

I find that anything made from scratch is healthier than a store-bought product, simply because homemade products contain no preservatives. Because the product that you produce naturally in your kitchen is made from natural ingredients it is more likely that your body will be able to reap the benefits of the ingredients you use. The more food is processed, the less likely it is that nutrients are present in the product. Therefore, you should always try to make as much as you can at home and from scratch.

Benefits:

For this recipe I used Brazil nuts and cashews. Brazil nuts are extremely high in protein, fiber, magnesium and selenium. According to recent studied selenium has been proven to reduce the effects of prostate cancer in males. Also, Brazil nuts contain ellagic acid, which is a compound that is proven to contain high anti inflammatory properties that protect against maladies such as arthritis (3).

Cashews are essentially a super-nut in terms of their versatility and ability to promote good health. They have been proven to promote good heart health, proper brain function and can even help you lose weight (1). Cashews contain zinc, copper, magnesium, fiber, protein, and various antioxidants (2).

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Ingredients:

  1. 1 cup Brazil nuts
  2. 1 1/2 cups water
  3. 1 1/2 cups cashews
  4. 1/2 tsp vanilla
  5. 2 capsules calcium
  6. 2-3 probiotic capsules (enough for 1 tsp)
  7. OPTIONAL: 4 pitted dates or 1/8 cup agave OR maple syrup if you would like it sweet.

Method:

  1. Soak cashews and brazil nuts in separate containers for two hours
  2. Discard soaking liquid
  3. Blend Brazil nuts and 1 and 1/2 cup water in a high speed blender until nuts are pulvized.
  4. Strain mixture through nut milk bag, and allow brazil milk you just made to chill for about 30 minuets.
  5. Combine brazil nut milk, cashews, vanilla, probiotics, and calcium (cut the capsules open and only used the powder. Discard the shell) in a food processor until mixture is throughly combined.
  6. **If you would like to sweeten your yogurt, add the dates OR maple syrup OR agave to the food processor as well**
  7. Store the mixture in a container or mason jar and allow the yogurt to sit in a room temperature place for about 12 hours to allow the probiotics to do their thing.
  8. Store the yogurt in the fridge for up to three weeks! Enjoy 🙂

 

Works Cited:

(1) Pribis, P., & Shukitt-Hale, B. (2014, July). Cognition: the new frontier for nuts and berries. Retrieved November 16, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/24871475
(2) Babcock, J. (2017, June 21). Cashews Nutrition: Helps Prevent Cancer, Diabetes & More. Retrieved November 16, 2017, from https://draxe.com/cashews-nutrition/
De, M. R. (2016, June).
(3) The Effects of Ellagic Acid upon Brain Cells: A Mechanistic View and Future Directions. Retrieved November 16, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/26846140

 

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