Coconut yoghurt has been a popular up and coming alternative to dairy yoghurt for some time now.
Apart from being absolutely delicious and creamy, coconut yoghurt also enjoys the kudos of being gluten free, lactose free, soy free, dairy free and FODMAP friendly….(In 125gm amounts and as long as there is no added inulin, high FODMAP fruit or FODMAP sweeteners such as honey or agave nectar – according to Monash University)
In approximately a 170gm serve of natural coconut yoghurt, it contains 75 calories and 6gm fat (5 of which are saturated). The saturated fats found in coconut yoghurt are in the form of medium chain fatty acids (MCFA).
Natural coconut yoghurt also contains fibre decreasing the risk of constipation and promoting digesting.
Natural coconut yoghurt doesn’t tend to contain any protein but if that is a concern you can always sprinkle chia seeds, hemp seeds, LSA, apricots, kiwifruit or blackberries. Greek coconut yoghurt however, does contain up to 2gm of protein.
Added benefits of this delicious dish is that in a 170gm serve, it also provides up to 30% of the recommended daily allowance of calcium, magnesium and B12.
The MCFA’s found in coconut yoghurt metabolise differently from those saturated fats found from animal origin. According to a 2006 study, Amarasiri et al states that these fats do not undergo degradation and can be used by the body directly to produce energy.
Lauric acid is the primary fat found in coconuts (and is also found in plant oils, fruits, seeds and breast milk) and has been associated with certain health benefits. According to Lappano (2017) lauric acid is anti microbial, has been shown beneficial to the cardiovascular system by increasing good cholesterol, lowering blood pressure and heart rate.
Consumption also showed improved quality of life for women undergoing chemotherapy with breast cancer.
So you can go out and enjoy this delicious yoghurt guilt free. It can be enjoyed a variety of ways such as on cereal, on its own with LSA and chopped up fruit, an accompaniment to falafels or hash browns, in curries and goulashes or as my attached recipe – tzaziki……
Amarasari, WA, et al, 2006, Ceylon Medical Journal, Online Publication.
Viewed Pubmed 15th January 2018
Lappano, R, et al 2017, The Lauric Acid – Activated Signalling Prompts Apoptosis in Cancer Cells, Cell Death Discovery, Sept 2017, 3:17063
Vegan Tzatziki Recipe
This recipe is gluten free, low FODMAP, dairy free, egg free, vegan.
– 2 continental cucumbers (700 grams) (or 3 Lebanese cucumbers)
– 1 teaspoon sea salt
– 2 cups unsweetened coconut yogurt (500 grams)
– 50mls garlic infused oil
– 3 tbs lemon juice
– 3 tsp fresh mint
– 2 tsp fresh dill
– Black pepper to taste
- Cut cucumbers in half lengthwise, deseed with a teaspoon.
- Grate or finely chop cucumbers. Add a teaspoon of salt and let stand for about 10 or 15 minutes in a sieve over a bowl.
- Put cucumbers in a napkin, towel or cheesecloth and drain them and squeeze as much liquid out as you can.
- Place the yogurt in a bowl, add the cucumbers, the garlic oil, lemon juice, oil, black pepper to taste, mint and dill. You can add more salt if you want.
- Stir and let stand for at least three or four hours in the fridge before serving to allow flavours to develop.