Coconut Yogurt Benefits, Nutrition Facts & Recipes

Coconut yogurt is a delicious and healthy alternative for vegans and individuals with milk allergies. Its growing popularity has made it an excellent diary substitute. Coconut yogurt is made from coconut milk, which is obtained from the inner meat of coconut.

Coconut Yogurt Nutrition Facts

Nutrition facts for a serving size of 100 grams:

Nutrients Amount
Calories 168 calories
Carbohydrates 4.7 grams
Protein 1.8 grams
Total fat 15.8 grams
Saturated fat 15.2 grams

Coconut yogurt supplies several essential vitamins and minerals that are required for good health. It contains:

  • Vitamin C
  • Folic acid
  • Copper
  • Potassium
  • Magnesium
  • Manganese
  • Selenium

These nutrients are essential for a healthy living. Moreover, coconut yogurt contains certain ‘healthy compounds’, which promote good health as well as help in fighting against various diseases and infections.

Health Benefits of Coconut Yogurt

Coconut yogurt improve immunity. It rejuvenates the skin and promotes hair growth. Overall, it is heart friendly food that improves cardiac functions. Here is a list of health benefits of coconut yogurt:

Contains Medium chain triglycerides

The rich and creamy texture of coconut yogurt is due to its high fat content. It contains fat in the form of medium chain triglycerides (MCTs), which imparts a wide range of positive effect on health, like:

  • Anti-aging
  • Heart-protective
  • Appetite control, which helps in weight management
  • Better digestion of food
  • Improves cognitive function
  • Improves mood
  • Hormonal balance

Alternative for People with Milk Allergies

Individuals who are allergic to milk and milk products experience undesirable symptoms, when they consume such products. Coconut yogurt is a healthy alternative for such individuals. They can easily enjoy fruit yogurt and parfaits by making coconut yogurt a part of their diet.

Rich in Antioxidants

Like coconuts, coconut yogurt is also very rich source of antioxidants. So, it helps to improve health by fighting off free radicals in the body.

How to Make Coconut Yogurt

Ingredients:

  • Coconut milk- 1/2 liter
  • 1/4 teaspoon probiotic or yogurt starter or 1-2 diary-free probiotic pills

Method of preparation:

  • Heat coconut milk in a vessel and allow it to cool
  • Empty the coconut milk in a jar or a bowl
  • Add the probiotic or starter and stir well
  • Cover it with a lid
  • Allow the milk to culture for minimum 8 hours
  • Your coconut yogurt is ready

Note: Some people add a thickener such as gelatin or agar-agar while preparing coconut yogurt. This is just to add extra creaminess to your yogurt.

Coconut Yogurt Recipes

Coconut yogurt has a rich and creamy texture, which makes it perfect for all types of cooking. Below mentioned are some delicious and easy coconut yogurt recipes:

Coconut Banana Smoothie

Ingredients:

  • Coconut yogurt- 100 grams
  • Coconut milk- 50 ml
  • Banana- 2 medium
  • Honey (optional)- 1 teaspoon

Method of Preparation:

Add coconut yogurt, coconut milk, bananas and honey to the blender jar. Blend all ingredients until smooth. Enjoy this nourishing coconut banana smoothie.

Coconut Yogurt Parfait

Ingredients:

  • Coconut yogurt- 1 cup
  • Sunflower seeds- 1 tablespoon
  • Flaxseeds- 1 tablespoon
  • Chia seeds- 1 tablespoon
  • Cinnamon powder- A dash
  • Mixed berries- 1/4 cup
  • Honey- 1 teaspoon

Method of Preparation:

  • In a glass, add 1/2 cup coconut yogurt
  • Top with 1/2 tablespoon sunflower seeds, flaxseeds and chia seeds each, 1/8th cup mixed berries, cinnamon powder and 1/2 teaspoon honey
  • On top of this, add the remaining 1/2 cup coconut yogurt, 1/2 tablespoon sunflower seeds, flaxseeds and chia seeds each, 1/8th cup mixed berries, cinnamon powder and 1/2 teaspoon honey
  • Your amazing breakfast parfait is ready

Coconut Yogurt Dip

Ingredients:

  • Coconut yogurt: 1/2 cup
  • Coconut oil or olive oil- 1 tablespoon
  • Lemon juice- 2 tablespoons
  • Garlic- 2 cloves, finely chopped
  • Mint leaves- 1 tablespoon, finely chopped
  • Black pepper powder- 1/4 teaspoon
  • Sea salt- to taste

Method of Preparation:

  • Whisk all the ingredients in a bowl and refrigerate it for 30 minutes
  • Serve this dip with your favorite cutlet or sandwich

Fruity Coconut Yogurt

Ingredients:

  • Fruit pulp- 1/2 cup
  • Coconut yogurt- 1 cup
  • Honey- 1 teaspoon
  • Mixed seeds- 1 teaspoon

Method of Preparation:

  • In a bowl, mix all the ingredients together. Refrigerate it for 30 minutes. Your fruit coconut yogurt is ready

Mango Coconut Yogurt Lassi

Ingredients:

  • Coconut yogurt- 1.5 cups
  • Mango- 1 cup, chopped
  • Cardamom powder- 1/4 teaspoon
  • Honey- 1 teaspoon

Method of Preparation

  • Add all the ingredients in a blender jar and blend them until smooth. Refrigerate it for 20-30 minutes.
  • Serve chilled

FAQs about Coconut Yogurt

Here are a few frequently asked questions about coconut yogurt:

Can we use coconut yogurt for babies?

Some babies have dairy and soy allergies. Such parents must start with application of coconut oil on baby’s skin. If there are no adverse reactions, let your baby taste 2 to 3 drops of coconut oil. If it is well tolerated, go ahead with 2 to 3 small spoons of coconut yogurt. If there are no signs of indigestion your baby can consume coconut yogurt. Once your baby turns 8 months old, gradually introduce coconut yogurt to him/her.

Is coconut yogurt healthy?

Yes, coconut yogurt is a powerhouse of nutrients, which makes it a completely healthy alternative to traditional dairy yogurt. It contains healthy fat, essential vitamins and minerals, live cultures and health promoting plant compounds, thus making it advantageous for human health.

Does coconut yogurt have probiotics?

Yes, coconut yogurt contains probiotics just like dairy yogurt. When coconut yogurt is prepared, a starter culture or probiotic such as Lactobacillus Bulgaricus is added to coconut milk. It is then kept aside for fermentation, where healthy and gut-friendly bacteria are produced and multiplied. Store it at a low temperature to keep the bacteria alive. If coconut yogurt is exposed to heat or further processed, it may lead to loss of bacteria.

Is coconut yogurt fattening?

Just like coconut milk, coconut yogurt contains fat in the form of Medium Chain Triglycerides (MCTs), which are easily digested and are not stored in the body. They reduce your appetite and you feel less hungry. Hence, lesser calories enter your system and it helps in weight loss. However, eating sweetened coconut yogurt is not a good choice and can lead to weight gain. Always choose unsweetened coconut yogurt if you want to lose or maintain your body weight.

Is it vegan?

Yes, coconut yogurt is made using coconut milk. Coconut milk is extracted from the inner meat of the mature coconut. Because coconut milk is produced from a plant, coconut yogurt is 100% vegan. Do add non-dairy probiotic capsules or starter culture to your coconut milk while preparing coconut yogurt.

Is it fermented?

While preparing coconut yogurt, probiotic or starter culture is added to coconut milk and it is then kept aside for fermentation for 8 hours or overnight. After 8 hours all you will get is a thick, rich and creamy coconut yogurt full of healthy bacteria.

Is it good for you? Why?

Yes, coconut yogurt is a healthy food ingredient, which is full of nutrients, healthy fat, proteins and health-enhancing compounds. Coconut yogurt, strengthens the immune system, helps in weight loss, increases HDL ‘good’ cholesterol, protects the heart and fights gut issues. It is further beneficial for individuals who are allergic to milk.

Is coconut yogurt dairy-free?

Yes, coconut yogurt is dairy-free because it is not obtained from any animal milk, but it is made from coconut milk, which comes from a plant source.

Does it have sugar?

Unsweetened coconut yogurt does not contain sugar. If you are looking out for coconut yogurt without sugar, do not add sugar to it, while preparing it at home. However, flavored coconut yogurt available in the markets, do contain sugar, thus, check the food label before you purchase it.

Does it cause gas?

Coconut contains natural sugar in the form of fructose. If you observe any abdominal problems, digestive problems, diarrhea, bloating and flatulence after consuming coconut-based product, such as coconut yogurt, then fructose and fructans present in it may be responsible for such issues. In such a case, limit your intake of coconut yogurt.


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