Coconut Yogurt with Nuts & Seeds: A Diabetic-Friendly, Gluten-Free Delight
Uncover a sweet dish that is very creamy, low on carb content, and made up of diabetic-friendly ingredients: the Coconut Yoghurt with Nuts and Seeds. This simple work of art can as well serve as a substitute for yogurt made from milk and coconut-flavored yogurt with several nut seeds added for crunch. This recipe, safe for blood sugar-controlling diets and others, is great for breakfast or as a snack, as it keeps one full and contains energy-giving nutrients to help one go about their activities for the day.
Why People Adore This Recipe
The
people in the world have been running towards this coconut yogurt because of:
Delicious
and Creamy Texture: A non-dairy, gluten-free option that is rich and creamy without being
calorific.
Low Carb
and Diabetic Compliant: These properties are obtained from low carb components suitable for
diabetes patients and promote their blood sugars further.
Healthy
Fats and Fiber:
Consumption of nuts and seeds replenishes healthy fats and fibers, providing
lasting energy without elevations in the blood sugar levels.
Can Be
Adapted to One’s Liking: Alter the toppings and the flavors to suit or adhere to one’s
preference or diet.
No Gluten
Components Are Used in The Making of This Recipe This is safe for individuals with celiac disease
or gluten intolerance.
Ingredients
The recipe
makes use of common readily available ingredients that do not contain any
gluten and have no added sugars.
For the
Coconut Yogurt Base:
· 2 cups full-fat, unsweetened canned coconut milk
· 2 tablespoons coconut yogurt starter (or if using probiotic capsules) dairy-free is preferable.
· 1 tablespoon chia seeds, optional to thicken yogurt and add fiber
· 1 teaspoon vanilla extract, optional for flavoring purposes
For the
Nut and Seed Toppings:
· 1 tbs blanched / julienned almonds
· 1 tbs walnuts, chopped
· 1 tbs pumpkin seeds
· 1 tbs chia seeds
· 1 tbs flax seeds
· 1 tbs shredded unsweetened coconut
Optional
Sweeteners & Flavor Additions
One
teaspoon of stevia or monk fruit sweetener (optional, to taste) diabetic,
sugar-wise healthier options sweeteners.
Fresh
berries (raspberries or blueberries) cool and healthy, also rich in
antioxidants.
Preparation
Step 1: Prepare the Coconut Curd
- Select the appropriate
vessel: A
glass jar or bowl with a lid would be ideal. Make sure that the surface
has been washed properly, as the process of making this yogurt is a form
of fermentation, which requires a clean space.
- Incorporate components: The coconut milk goes to
the container. In case you want a thicker consistency of yogurt, put in 1
tablespoon of chia seeds. Whisk in your yogurt starter by either scooping
it directly from the container of probiotic powder or taking apart the
capsules without the capsule shell.
- Well Blend Everything: Combine the mixture until
the coconut milk and the starter look even.
- Let It Ferment: Spread the clean kitchen
towel or cheesecloth loosely on top of the container without fastening it
so that air can get in. Keep it in a warm place for roughly twelve to
twenty-four hours. The yogurt will get thicker and its taste will change;
check it out from time to time. Or if you want a sourer yogurt, you can do
it for the whole twenty-four hours.
- Set in the Fridge: When the yogurt is already
fermented according to your preference, do not forget to cover it and keep
it in the fridge for four to six hours. This process serves to give the
yogurt a firmer texture as well as tone down the sourness.
Step 2: Make Nut & Seed Toppings
- Cuscus Nuts: Cut into Small
Pieces:
Almonds and walnuts are approximately cut into small pieces. Prepare and
mix with some pumpkin seeds, chia, and flax seeds and coconut shavings.
- Toast the Mix (Optional): Nuts and seeds can be dry
roasted in a skillet for 3-5 minutes over low heat. Stir frequently until
light golden. Cool the mixture completely before mixing with the yogurt.
Step 3: Assemble
Your Yogurt Bowl
- Scoop & Serve: Dispense coconut yogurt
into small bowls or jars with the help of a ladle, preferably one that has
been chilled beforehand. In case you want some sweetness but are afraid of
sugar levels, stevia or monk fruit can also be added.
- Top with Nuts & Seeds: Spread the chopped nuts,
seeds, and coconut flakes abundantly on the yogurt.
- Add Fresh Berries: Optionally, a handful of
fresh berries can be added for some extra antioxidants.
Quantity & Serving
Servings: This recipe yields about 4 servings.
Serving
Size: About
1/2 cup per serving, along with the toppings.
Nutritional Information (Per Serving)
· Calories: 250 calories
· Fat: 21g
· Carbohydrates: 9g
· Fiber: 4g
· Net Carbs: 5g
· Protein: 4g
· Sugars: 1 g (from natural sources only coconut and toppings)
Additional Tips for Customizing
Add More
Fiber: For
instance, there’s no harm in adding extra chia seeds or flaxseeds to implicate
better satiety and control over blood sugar levels, because both of them
contain fiber.
Mix in
Spices: Use
cinnamon and nutmeg for a warm flavor that carries a hint of sweetness with
zero extra calories.
Swap
Toppings:
Pleasurable alterations can be made with toppings from pecans, hazelnuts, a few
sunflower seeds, to even hemp hearts.
Make It a
Smoothie Bowl:
Take a small quantity of the coconut yogurt and blend it with some frozen berries
to thicken the mixture instead of losing some weight of the ingredients.
Health Benefits of Coconut Yogurt with Nuts
and Seeds
This
yogurt bowl is not just a delicious snack; it has lots of wholesome ingredients
that help different areas of health, particularly useful for those suffering
from diabetes or gluten intolerance.
- Low Glycemic Index (GI): With its carbohydrate and
sugar-free content, this yogurt is beneficial for health as it causes no
raise in blood sugar levels, thereby making it the best choice for a diet
even if you are a diabetic.
- Healthy Fats & MCTs: Using coconut milk, which
contains MCTs, or medium-chain triglycerides, known to give a boost in
energy as well as help improve the body’s metabolism when ingested.
- Richen Fiber: The addition of chia seeds
and flaxseeds, in turn, also contains considerable fiber, which
facilitates digestion, helps control blood sugar levels, and causes
satiety.
- Antioxidant-Rich Foods: Whether in the form of
nuts, seeds, or berries, singular or combination, these contain
immunity-enhancing antioxidants that have anti-inflammatory properties.
- Health Benefits of Fermented
Coconut Milk with Probiotics: This probiotic yogurt is made by fermenting
coconut milk. A healthy gut has been proven to control blood sugar levels,
enhance immunity, and stabilize moods.
How to Store and Keep Fresh
Refrigerate
Yogurt: Note any
coconut yogurt that has remained un-eaten should be covered and refrigerated.
Consume it within 5-7 days, although some thickening may be observed after some
time.
Individual
Pack Toppings: To
retain the UTZ (upper tolerable zone) level of comfort, the nuts and seeds
mixture needs to be kept in a separate sachet in a dry, clean, cool room. This
way the toppings will remain fresh and crisp for every serving.
Jaggery FAQs
- Store-brought coconut yogurt
instead?
Yes, of
course! If you are very pressed for time, you may pick an unflavored,
unsweetened coconut yogurt in a tub and use it instead. Just know it’s void of
any sugars and other nasty chemicals.
- What about sweeteners, like
honey or maple syrup?
Honey and
maple syrup are healthy alternatives to sweeteners, but they are still high
carb. If the recipe is for a diabetic-friendly dish, then use a low-carb
sweetener similar to stevia or monk fruit.
- Does coconut yogurt cause
weight gain?
Sure!
Coconut yogurt is satiating and full of nutrients; hence, it serves a good
purpose in preventing weight gain, even more so when served with fiber-rich
toppings.
- Is it possible to prepare
this recipe using almond or cashew milk?
Yes, but
the consistency and makes may differ a bit. For almonds and cashews, it will
require a binding agent, e.g. agar, to give it the texture of yogurt.
Conclusion
For
anyone who wishes to have a hypocaloric, diabetic-safe, gluten-free indulgence,
this Coconut Yogurt with Nuts & Seeds makes a great breakfast or even a
light meal. All the elements of rich cream yogurt, healthy toppings, and tasty
flavors are well blended to either begin your day or sustain you without
increasing blood sugar.
You are
welcome to indulge in the coconut yogurt and consider using any nuts, seeds, or
flavors as per your preference or diet.