Upgraded Coconut Yogurt…It’s What’s for Dinner!

Sometimes you need food that is quick, but you still want it to taste amazing and also not leave you with a food hangover in the night or the next morning.

If you love thick creamy yogurt but are avoiding sugar and dairy, look no further…  

I have found this lovely yogurt from GT’s called Cocoyo.  It’s made from real fermented coconut and sweetened with stevia (not sugar).  Fermented plants are amazing for your gut microbiome.¹  Stevia is a great plant that not only doesn’t raise your blood sugar or congest the liver, like sugar does, but stevia is helpful in balancing the blood sugar.²  It tests good energetically (using Quantum Reflex Analysis) and it also TASTES good!  It comes in flavors like vanilla, mango, peach nectarine, passionfruit guava, raspberry and cacao.

It’s great as is, but if you’re like me and always wanting to upgrade everything I eat, it get’s even better.  

Here’s my “recipe” to upgrade this yogurt into a decadent meal that is loaded with protein and healthy fat and antioxidants.

Get a large bowl and stir in the following:

• 1 jar of Cocoyo (whatever flavor you like)
• 1 cup of chopped berries (or any other fruit you like)- great source of antioxidants
• A pinch of Pink salt– loaded with minerals- a tiny bit of salt brings out the sweetness³
• A dash of cinnamon (if desired)- so many benefits, including blood sugar support^4–6
• A big scoop of Warrior Food protein powder (Natural Medium and Large, Vanilla Medium and Large) (or the PRL Plant Protein)- great for building lean muscle and losing fat⁷
• 1 handful (about 1 oz or ¼ cup) of chopped walnuts- Rich source of omega 3’s which are great for the brain⁸ and also for reducing inflammation⁹
• 1 tbls chia seeds– a great source of healthy fat, protein and fiber¹⁰

Just stir that all in until it’s well mixed and let it sit in the fridge for 30 minutes or more so the chia seeds can firm up the substance.  Sometimes I make mine at lunch and then eat it for dinner.  Enjoy!

Looking for more options:

-If you want to try some other options…to make a superfood chocolate version, add a tablespoon of cacao and 1 tsp of Camu Camu powder.  Camu Camu is the richest food you can find when it comes to vitamin C which is great for your liver, immune system and is also a powerful antioxidant.¹¹  Cacao, as long as you don’t add sugar to it, can decrease inflammation in the brain and is also a great source of minerals.¹²  

-For a more “ice cream” or shake-like substance, put it all in the blender (I highly recommend a Vitamix Blender…click here for free shipping), but use frozen fruit instead of regular.

-For a thicker and more filling breakfast version, add ¼ cup of organic rolled oats and ¼ cup sprouted buckwheat along with 2 or 3 chopped dried apricots.

-Feel free to “garnish” with ¼ cup good quality granola.

Food can be fun, filling, tasty and fast, all at the same time!  This would make 1-2 servings depending on what all you added and the size of the eater (of course small kids would eat less than a 300 lb male athlete).  

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References:

1. Shahbazi R, Sharifzad F, Bagheri R, Alsadi N, Yasavoli-Sharahi H, Matar C. Anti-inflammatory and immunomodulatory properties of fermented plant foods. Nutrients. Published online 2021. doi:10.3390/nu13051516

2. Jan SA, Habib N, Shinwari ZK, Ali M, Ali N. The anti-diabetic activities of natural sweetener plant Stevia: an updated review. SN Appl Sci. Published online 2021. doi:10.1007/s42452-021-04519-2

3. Vandenbeuch A, Kinnamon SC. Why low concentrations of salt enhance sweet taste. Acta Physiologica. 2020;230(4). doi:10.1111/apha.13560

4. Kawatra P, Rajagopalan R. Cinnamon: Mystic powers of a minute ingredient. Pharmacognosy Res. 2015;7. doi:10.4103/0974-8490.157990

5. Hasanzade F, Toliat M, Emami SA, Emamimoghaadam Z. The effect of cinnamon on glucose of type II diabetes patients. J Tradit Complement Med. Published online 2013. doi:10.4103/2225-4110.114900

6. Graham (F) G, Johnson EB, Johnson A, Anderson R, Devine P. Cinnamon for glycemic control in gestational diabetes: A randomized double-blind placebo controlled pilot study. Am J Obstet Gynecol. Published online 2005. doi:10.1016/j.ajog.2005.10.306

7. Carbone JW, Pasiakos SM. Dietary protein and muscle mass: Translating science to application and health benefit. Nutrients. Published online 2019. doi:10.3390/nu11051136

8. Chauhan A, Chauhan V. Beneficial effects of walnuts on cognition and brain health. Nutrients. 2020;12(2). doi:10.3390/nu12020550

9. Mateș L, Popa DS, Rusu ME, Fizeșan I, Leucuța D. Walnut Intake Interventions Targeting Biomarkers of Metabolic Syndrome and Inflammation in Middle-Aged and Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Antioxidants. 2022;11(7). doi:10.3390/antiox11071412

10. Hrnčič MK, Ivanovski M, Cör D, Knez Ž. Chia Seeds (Salvia Hispanica L.): An overview-phytochemical profile, isolation methods, and application. Molecules. Published online 2020. doi:10.3390/molecules25010011

11. García-Chacón JM, Marín-Loaiza JC, Osorio C. Camu Camu (Myrciaria dubia (Kunth) McVaugh): An Amazonian Fruit with Biofunctional Properties-A Review. ACS Omega. 2023;8(6). doi:10.1021/acsomega.2c07245

12. Yoo H, Kim HS. Cacao powder supplementation attenuates oxidative stress, cholinergic impairment, and apoptosis in d-galactose-induced aging rat brain. Sci Rep. 2021;11(1). doi:10.1038/s41598-021-96800-y

Nothing said or implied in this post is intended to treat, cure, diagnose or prevent any disease.  It does not take the place of a qualified health care practitioner and is intended for educational purposes only.