Servings: 3
Ingredients
*Recipe adapted from Dr. William Davis' SIBO yogurt recipe
Coconut Milk Base
- 1 13.5 oz can full-fat coconut milk (no gellan gum, xanthan gum, etc., but guar gum ok)
- 1 Tbsp sugar
- 1 Tbsp raw potato starch or inulin
- 3/4 tsp guar gum
Probiotics
- 10 BioGaia Gastrus tablets (L.reuteri ATTC PTA 6475 & DSM 17938) (total 2 billion CFUs)
- 2 Lactobacillus gasseri BNR-17 capsules (total 20 billion CFUs)
- 2 Bacillus coagulans GBI-30,6086 capsules (total 4 billion CFUs)
Instructions
- In a medium saucepan over medium heat, heat the coconut milk to 180°F/82°C and maintain for one minute (primarily to kill off any unwanted bacteria). Stir in sugar and potato starch or inulin. Remove from heat.
- Allow to cool for 5 minutes, then stir in guar gum. Don’t worry if it clumps.
- Use an immersion or standard blender to blend the coconut milk until it reaches the texture of heavy cream. This only takes a minute or two.
- Allow the coconut milk to cool to room temperature. You must let it cool, or you will kill the bacteria you’re introducing. I do this in the jar I’m going to ferment in.
- Crush the BioGaia Gastrus tablets in a pill crusher. If you don’t have one, fold a towel over them and crush them using a meat tenderizer or hammer.
- Stir into the cooled coconut milk (do not blend further), the crushed BioGaia Gastrus tablets, and the contents of the L. gasseri and B. coagulans capsules. Intermittently stir (or whisk) and wait for the crushed BioGaia Gastrus pieces to dissolve as needed.
- Ferment at 106 °F/41 °C in a yogurt-making or similar device for 48 hours.
- Once done, allow to cool in the refrigerator before serving.
- To make further batches, follow the same coconut milk base procedure. Then add 2 tablespoons of yogurt from a prior batch to the cooled coconut milk base. Stir to combine and ferment at 106°F/41°C for 48 hours.
Video
Notes
-Feel free to use the coconut milk base to make other probiotic yogurt varieties. For example, if you wanted to make L. reuteri yogurt only (rather than SIBO yogurt with three bacterial strains), you would only stir in the crushed BioGaia Gastrus tablets. For L. reuteri yogurt only, however, you would ferment at a lower temperature, 100°F or 37.8°C for 48 hours.
-If you don’t wish to use guar gum, you can substitute with 3/4 tsp of agar agar. You will get a less creamy, more grainy yogurt, however.
-It’s best practice to sterilize your jars/yogurt-making equipment.
The first batch of yogurt may have some separation between the yogurt and coconut water. If you think you made a mistake, do not restart from scratch, as you will likely experience the same outcome. Instead, use a portion of the current batch to start your next batch. Subsequent batches should have no separation.
-This is technically not “yogurt,” as it’s made from different strains of Lactobacillus. Do not attempt to ferment at the higher temperatures of traditional yogurt, as you will kill your bacterial strains.
-I use my Instant Pot to make yogurt. However, the temperature it maintains is too high for SIBO yogurt. My workaround is to make the yogurt in glass jars rather than directly in the pot basin. This keeps the yogurt a few degrees cooler at the desired temperature.
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Nutrition values are approximate and may vary.
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One Response
I am trying it now using about 2.5 cups almond milk and an instant pot using the sous vide function …