Tag Archives: low carb

Coconut Milk Yogurt

| 11 Comments | AIP, Apps, Snacks & Sides, Beatty Protocols, Breakfasts, Kitchen Tutorials, Recipes

Coconut Milk Yogurt | dairy-free, gluten-free, paleo, AIP | AmandaNaturally.comYogurt is one of the foods I miss the most, since having to avoid dairy. Unfortunately there are no good alternatives out there. And while there are some expensive cultured almond or coconut snacks available, they are filled with stabilizers, gums and other weird ingredients – so I don’t touch them. Not to mention they’re always super low fat, so what’s the point? I had resigned myself to not having any yogurt ever again, until I got an Instant Pot and can now make homemade Coconut Milk Yogurt! I guess I could have used this recipe with a standard yogurt maker, or the old school way of a pot in an oven overnight, but alas, it took me getting this awesome kitchen gadget to figure it out!

Not only is yogurt super delicious, but it is another probiotic rich food. Supporting the gut bacteria through regular consumption of probiotic foods such as yogurt and sauerkraut, is one of the best things you can do for the health of your entire body! And when probiotic foods are as delicious as this coconut milk yogurt, it’s not hard to consume it on a regular basis!

Coconut Milk Yogurt in the Instant Pot

Ingredients

  • 4 cups of coconut milk (I like the brand Aroy D because it doesn’t contain any guar gum or carrageenan. I get it at an Asian Supermarket, but apparently it’s been found at places like Walmart and Superstore.)
  • 2 packets Cultures for Health Vegan Yogurt Starter OR ½ cup yogurt from your previous batch
  • 2 tsp gelatin (My favourite brand is Vital Proteins green tub, which unfortunately is still on backorder on Amazon at the time of publishing this post, but if you’re in Whitby you can grab some at our office.  Great Lakes red carton is a great alternative, available on both Amazon and at stores like Healthy Planet.)

 

Directions

1. Heat 4 cups of full-fat coconut milk (I prefer the Aroy D brand) in a pot, to 110F. Use a candy thermometer, or an electronic meat thermometer ( <– another favourite kitchen gadget). Stir frequently, it only takes a few minutes. As soon as the temperature hits 110F, pull it off the heat.

 

2. Immediately whisk in ½ cup of a previous batch of yogurt (you can use dairy if tolerated, store-bought or your previous batch) or 2 packets of Vegan Yogurt Culture (I love the Cultures for Health product, although it does have a bit of rice starch in it – something to note if you’re sensitive or following the AIP protocol). NOTE: Apparently you can use 2 or 3 probiotic capsules, but I haven’t tried this. (UPDATE: a friend told me she uses ¼ tsp of probiotic powder, or 2-3 capsules, and 1-2 tbsp of maple syrup)

 

3. Whisk in 2 tsp grassfed gelatin. Without this, it won’t thicken. You will still have a yummy, tangy coconut milk, but it will definitely be milk, not yogurt. NOTE: Apparently you can use agar agar to keep it vegan, but I haven’t tried this since I’m always looking for extra ways to get in gelatin!

 

4. Pour into jars, or a glass bowl (that fits in the pot), and place in the bottom of the Instant Pot. NOTE: don’t put the yogurt directly in the Instant Pot. Since it is stainless steel, mine retains a slight hint of what was previously cooked – usually broth. And trust me, broth-flavoured coconut yogurt is not good.

 

5. Secure the lid (or place the glass lid on), press the “yogurt” button, adjust the time to 12 hours and walk away. NOTE: if you don’t like really tangy yogurt, start checking the flavour around 8 hours.

Coconut Milk Yogurt | dairy-free | AmandaNaturally.com

 

6. 12 hours later, remove from Instant Pot and store in fridge for a few hours to let set. If you are planning to make another batch, store ½ cup in a separate container to use again later. NOTE: I have found that I can only do this a few times, before I need to reinoculate with a new batch of probiotics/yogurt starter. Likely because there isn’t enough sugar in the coconut milk to support continual growth. You might have success by adding sugar or a simple starch like potato or tapioca, to encourage more growth.

7. Yogurt lasts about 2 weeks in the fridge, although it will start to separate after about a week. That’s just what happens when you don’t use any emulsifiers! It’s perfectly fine to eat!

Add Ins:

  • In step 3, I also add in a liberal amount of collagen peptides, which doesn’t gel. This adds extra protein and extra gut/joint/skin healing goodness.
  • In step 5 you can add in additional flavours such as:
    – fruit
    – honey or maple syrup
    – vanilla extract
    – cocoa powder

 

Alternative Methods of Yogurt Prep

I love the Instant Pot because it’s a one-stop shop. It quickly became the most used (and loved) gadget in my kitchen. If you make bone broth regularly, it’s a no-brainer to add to your arsenal. However, it’s definitely not the cheapest item, and there are other ways to make yogurt that don’t require this gadget. Check out the following resources if you want to make coconut-milk yogurt sans the Instant Pot.

Simple Stove/Oven Method

Dehydrator Method

Yogurt Maker Method

NOTE: the directions in the above links use cow milk. With coconut milk, you do not need to heat it to 200F first because there is no bacteria that needs to be pasteurized out.

Dairy Yogurt

If you tolerate dairy, you can absolutely follow the same instructions, just make sure you heat the milk to about 200F first and let it cool before following steps 1-7 above. Cow, goat and sheep milk can all be used! The reason for making your own dairy-yogurt is purely for nutritional value (and cost!). It can be extremely challenging to find quality dairy that is also higher in fat, and since the fat is what contains most of the nutrients from dairy, that’s what you want to be eating! Look for grassfed or organic yogurt that is as high fat as possible. I’m talking at minimum 2-3%, but ideally higher than that. Since that kind of product is hard to come by, purchasing organic or grassfed milk (or goat/sheep milk) and making your own yogurt is a solid option – not to mention friendlier on the wallet!

Salmon en Papillote

| 0 Comments | AIP, Beatty Protocols, Kitchen Tutorials, Meals, Recipes

Salmon en Papillote | 15 minute healthy meal | AmandaNaturally.comThis recipe sounds fancy. It looks fancy. It tastes fancy. But it’s so darn easy. Which is amazing, since over or under cooking fish is the worst!!

If you follow me on Instagram, you might be familiar with our #TacoTuesday tradition. Since we work late on Tuesdays, we need to make something quick for dinner. Lettuce Wrap Taco‘s have been our go-to for years, however with the recent changes in my life (a.k.a. pregnancy) I’ve been doing everything possible to get as much seafood in my diet as I can.

“Why fish?”, you might ask… well the omega-3 fat found in fish, especially cold-water fish like salmon, is one of the most important (and least consumed) nutrients in our diet. The particular omega-3’s found in fish are EPA and DHA and are absolutely essential for proper development, not to mention all around heath. Here’s why:

  1. EPA & DHA make our cell membranes function better. Since our cell membranes are the brain of the cell (yep, that’s a major dogma shift from what most of us were taught back in highschool/university. The nucleus is in fact, NOT the brain of the cell, it is simply the gonads) if our cell membranes work better, cells work better, which means the tissues that they are a part of work better. All of our organs and systems in our entire bodies work better when our individual cell membranes work better. (note: this is also why we want to avoid vegetable oils because they do the exact opposite)
  2. EPA & DHA have a critical role in the development of the nervous system (brain, spinal cord, nerves, eyes).
  3. EPA & DHA are powerfully anti-inflammatory. They provide the building blocks for our endogenous anti-inflammatory molecules known as cytokines. (note: vegetable oils do the opposite, they feed into our pro-inflammatory pathways)

There are 2 very important things to note about omega-3 oils:

  1. The omega-3’s found in plants (flax, walnuts, chia etc.) are not the same. They are a different kind of omega-3 known as ALA. And while we can convert some to the usable form, the amount we can convert is in the range of 1-3% – and that’s with an optimally functioning body, which most people do not have. Which means it would take a cup of flax oil to provide the same health benefits as a few bites of salmon. 
  2. Fish oil supplements only work in the short term. Once you pass 6 weeks, the benefits peter out. So a supplement will not suffice. 

So what does that mean? Well, it’s time to start eating fish my friends. Not a fan? At risk of sounding like a total jerk, that’s kind of not an option if you want to make sure you’re hitting your required nutrients. Now I appreciate that some people have fish/seafood allergies, so that definitely is a roadblock, but unless that’s your case, start learning and wanting to develop a taste for it (trust me – I get it. I did not like liver. But I knew how important it was, so I set my mind to it and learned to like it.) If you are in the transition of learning to like fish, or you are allergic, the only other places you can find usable omega-3 fats in are grassfed beef and pastured egg yolks.

As with all food, the better the quality, the better the nutrition. For fish you want to try and purchase wild, sustainably caught species whenever possible. That can be challenging to find (and crazy expensive) in the middle of the continent, but luckily demand is going up, so places like Costco (where I get my frozen, wild salmon) are carrying more of this type of product! Though it definitely comes at a price, so you want to make sure you cook it up nicely!

Enter: Salmon en Papillote

This meal can be pulled together in 15 minutes flat – as long as the fish is thawed. It pairs beautifully with rice (cooked in bone broth of course!), cauli-rice, steamed potatoes or a simple salad.

Aside from being incredibly heathy and the minimal prep/cook time, one of the best features of this meal is it is super scalable. Last night I made it for just me (not too shabby for a solo dinner eh?) and I’ve also made it for a large dinner party.

The ingredients are very flexible as well, although I am partial to the ones I use! However if you need to avoid nightshades, simply omit the red peppers and if desired, sub another vegetable like yellow squash or bok choy.

Finally, while I made this particular one in the oven, you have the option of using the BBQ as well. We often do that in the summer to keep the house cool!

Salmon en Papillote
Serves 1
Sounds, looks and tastes fancy - actually super simple! Not to mention delicious and nutritious!
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. 1 piece salmon (or other fish)
  2. 4 slices of zucchini
  3. ¼ cup sliced red onion
  4. ¼ - ½ red pepper, sliced thin
  5. olive oil
  6. sea salt
  7. 2-3 lemon slices
  8. squeeze of lemon juice
Instructions
  1. Preheat oven to 400F.
  2. Cut a piece of parchment paper into a heart shape, folded in half.
  3. Drizzle a little olive oil under where the salmon will go. Top with zucchini, then onions & peppers.
  4. Place salmon on top of veggies.
  5. Drizzle with olive oil, squeeze a bit of lemon on top and season with sea salt.
  6. Starting at the furthest point away from the point/bottom of the heart, start rolling the edges together, moving all the way to the point.
  7. Bake for 10 minutes.
  8. Cut open parchment paper (don't get burned by the steam!) and serve!
Notes
  1. You can also do the same thing the BBQ. Simply use tin foil (don't worry about the heart/rolling method - just make sure to secure the tin foil tightly) and BBQ at medium high heat for 10 minutes.
  2. Scale up for the number of meals you need!
  3. For AIP friendly, omit the red peppers. Sub in yellow squash or bok choy.
Amanda Naturally http://www.amandanaturally.com/

  Directions in Pictures!

1. Preheat oven to 400F. Cut a piece of parchment paper into a heart shape, folded in half.     

2. Drizzle a little olive oil under where the salmon will go. Top with zucchini, then onions & peppers.

3. Place salmon on top of veggies. Drizzle with olive oil, squeeze a bit of lemon on top and season with sea salt.

4. Starting at the furthest point away from the point/bottom of the heart, start rolling the edges together, moving all the way to the point. Bake for 10 minutes.   

5. Cut open parchment paper (don’t get burned by the steam!) and serve!

Chicken “Noodle” Soup

| 0 Comments | AIP, Beatty Protocols, Meals, Recipes

Chicken "Noodle" Soup | gluten-free, grain-free, paleo | AIP & low-carb options | AmandaNaturally.comAnyone else love chicken noodle soup? I certainly do. It reminds me of when I was a kid and my mom would make it to make me feel better!

Unfortunately, most chicken noodle soups out of a box or can are full of junk. And for those of us who don’t tolerate gluten or grains, even the homemade kinds can be off limits.

So today I want to share with you a few tweaks to the standard chicken noodle soup recipe, that can make it allergen friendly and a super food! 

1. Use Bone Broth!

I can go on and on about the health benefits of bone broth…oh wait, I already have. Check out my post on why making bone broth is one of the best habits you can get into!

If you can’t (or won’t) make your own broth, or you run out, you can use boxed broth. Keep in mind though that boxed broth is purely for flavour and won’t have any health benefits. In fact, many contain hidden ingredients like gluten and nightshades, so if either of those foods are a problem for you, make sure to do your research and get a quality broth.

If you want bone broth, but you don’t have time to make it, either get yourself a pressure cooker (this is the one I have and LOVE) or buy it from one of my favourite local companies – Eat Savage.

2. Use a Noodle Alternative!

My favourite option are spaghetti squash (as shown in the recipe below) or plain white rice. You can use zucchini noodles (a spiralizer helps a ton during prep) but they don’t stand up over time, especially in the freezer, the way rice and spaghetti squash do. If you do want to use zoodles, I recommend making the soup without them, and a few minutes before you’re about to serve, or while you’re reheating it, throw them in.

Quick note re. spaghetti squash. It takes about 45 minutes or so to roast – see squash tutorial for tips and tricks. But it only takes 5 minutes in the Instant Pot – another reason I love this gadget. Simply slice in half, remove the seeds and place in the Instant Pot with 1 cup of water. Set to manual for 5 minutes and let it do its thing. Use the quick release method when the 5 minutes is done!

What do I think of gluten-free noodles? Well, anything that’s trying to be something that it’s not, isn’t something that belongs in the diet on a regular basis. Gluten-free products, dairy-free milks – they don’t have any health benefits, and they sometimes come with negative ones (refined starch, gut irritants, additives, thickeners etc.). So if you must use gluten-free noodles, make sure to get ones that are as simple as possible. My favourites are Korean sweet potato noodles (found at Asian markets) or plain white rice noodles (vermicelli). Watch out for gluten-free noodles that use corn, quinoa and brown rice if you’re sensitive to whole grains (like I am!).

3. Add in veggies!

Many chicken noodles soups are just that, chicken + noodles + (store-bought) broth. Some have a few carrots or onions, if you’re lucky. Buck the trend and fill it with veggies! Stick with classic soup veggies like carrots, onions and celery (just use a ton) or take it to the next level and throw in some kale! I love using kale in soups because it doesn’t get slimy like spinach does. If you’re feeling adventurous, try adding some seaweed for a super hit of minerals and some thyroid love.

 

Chicken “Noodle” Soup

So without further ado, I give you my recipe for chicken “noodle” soup. It’s based on the recipe my mom used to make when I was a kid… it’s just been amandanaturalized as she likes say! 

 

Chicken "Noodle" Soup
Serves 8
A twist on a classic favourite - packed with nutrient dense foods like bone broth and veggies. Gluten-free, grain-free, low-carb and AIP options!
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Soup
  1. 2 tbsp olive oil (or other healthy fat - butter, ghee, lard, tallow, avocado oil)
  2. 2 onions, diced
  3. 2 cups carrots, chopped
  4. 2 cups celery, chopped
  5. 4-5 cloves garlic, minced
  6. 8-10 cups bone broth (or broth + water combo)
  7. 2 bay leaves
  8. 2 tbsp basil
  9. sea salt to taste
  10. 3 lbs chicken thighs, cubed (about 6 thighs)
  11. black pepper (optional)
  12. 1 head of kale, roughly chopped
"Noodle" Alternatives
  1. 1 spaghetti squash, cooked and shredded
  2. ¾ cup white rice (+ 1 extra cup water)
  3. 2 cups gluten-free noodles (preferably white rice vermicelli or sweet potato)
  4. zucchini noodles
Instructions
  1. Heat olive oil in a large pot, over medium heat.
  2. Sautee onions, celery and carrots for 10 minutes, stirring occasionally.
  3. Add in garlic, cook for 1 minute, stirring frequently.
  4. Add broth (and water if using), bay leaves, basil, sea salt and pepper. Bring to a boil.
  5. Once the soup is boiling, add in raw chicken cubes. Bring to a boil.
  6. Reduce heat and simmer for 30 minutes.
  7. Add chopped kale 5 minutes before serving.
Noodles
  1. Spaghetti squash noodles - add in 5 minutes before serving.
  2. White rice - add in 15 minutes before serving, with an extra cup of water.
  3. Gluten-free noodles - add in according to package instructions (2-10 minutes, depending on time)
  4. Zucchini noodles - add to bowl before serving soup. Only spiralize enough for each serving. Freeze/store soup without zoodles. Add raw zoodles each time before you reheat!
Tips
  1. Raw chicken is easiest to cube when it is still partially frozen.
  2. Boneless, skinless chicken thighs are easiest to manage, but a little more expensive than bone-in, skin-on. Chicken breasts work as well, but aren't as tender in the soup.
  3. You can add the raw chicken directly to the soup! As long as it cooks at a boil/simmer for 15 minutes or so. I know it seems risky, but it's totally safe!
  4. This recipes freezes really well - especially if you use the white rice or spaghetti squash option for noodles.
Amanda Naturally http://www.amandanaturally.com/
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