Two-Ingredient Instant Pot Coconut Milk Yogurt (AIP, Paleo, Low FODMAP)

Ah, the amazing Instant Pot  When my slow-cooker/crockpot broke, I switched to “Team Instant Pot" & have not looked back or second guessed my decision. Instead, I’ve wondered how I have survived so long on AIP without this indispensable appliance!

My latest obsession is Instant Pot oconut milk yogurt. My next two posts will utilize coconut yogurt in both a savory & sweet applications, so it only made sense to give coconut milk yogurt it’s own post :)

Homemade coconut milk yogurt is completely different than any other yogurt I’ve ever tasted. I use to occasionally splurge on commercially made coconut milk yogurt, but most brands have some not-so-great additives, and I didn’t really love the flavor or texture. My homemade version has just enough tang without being exceptionally sour & a slight coconut-y essence without being super sweet coconut. The yogurt separates very easily, making it is very easy just scoop off the thickened top portion, almost like sour cream. Or for more of a yogurt “sauce” consistency, vigorously shaking the jar works well.

I did not realize how much I was missing cultured dairy products, like sour cream, creme fraiche, and yogurt, until I began making this completely AIP coconut milk yogurt. I can see a whole world of applications, from sweet uses, to savory uses, to dressings & sauces and so much more!  The possibilities are endless.  

PS, if anyone else is looking for great Instant Pot recipes, check out this round up from Phoenix Helix.

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Two-Ingredient Instant Pot Coconut Milk Yogurt (AIP, Paleo, Low FODMAP) 

Inspired by Flame to Fork and Foods for Long Life 

2 caps Xymogen Probiomax DF Probiotic (or other comparable multi-strain probiotic; this one has 100 billion CFUs)

1 33.8 fl oz carton AROY-D Coconut Cream

2 sterile quart-sized mason jars + sterile lids

1.  Empty one probiotic cap into each jar. Divide the AROY-D Coconut Cream evenly between the two quart-sized mason jars  Cap the jar with a sterile lids & shake well to combine. 
2. Place both jars into the stainless steel insert of an Instant Pot 7-in-1 Pressure Cooker. Seal the top. Set the vent to “sealing” 
3. Press the “yogurt” button & set the time to 12 hours. 
4. After 12 hours, remove the jars from the Instant Pot  Refrigerate, uncovered for at least 12 additional hours before consuming. Top with a lids & continue storing in the refrigerator. 

Notes: 

• The yogurt may separate unto more solid yogurt at the top & what looks like water at the bottom. I mix the two together, producing a more liquid-y yogurt. If you prefer, just take the top layer for a thicker product. 
• I have not tried this yogurt with any other brand of probiotics, but I believe other mulit strain protiotics should work. 
• I do not recommend using a soil-based probiotic like Prescript-Assist for this application. 
• I have not tried any other brand of coconut cream other than AROY-D Coconut Cream  nor have I substituted coconut milk instead of cream.  

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Arnold Palmer Gummies (AIP, Low FODMAP, Paleo)

This weekend--Labor Day weekend in the US--might signal the unofficial end of summer, but the flavors of summer can continue year round with these Arnold Palmer-inspired gummies. 

While lemonade & sweet tea can be consumed any time of the year, I find myself indulging in them more in the summer time than in the winter. Of course my methods for making said lemonade & tea have changed pretty drastically since I went AIP/Paleo--I’ve taught myself to drink “lemonade” with just filtered water + a generous splash of lemon juice, no sweetener, including the “allowed” ones like maple syrup and honey (high FODMAP alert). But when it comes to gummies, a little bit of sweetness is necessary to counteract the slight gelatin flavor. 

I’ve been very intentional in my gelatin & collagen consumption since going low FODMAP in July to combat my stubborn case of SIBO. Collagen goes in my tea every morning. There’s almost always a batch of gelatin-rich gummies in the refrigerator, like my various test batches of this Arnold Palmer-inspired recipe. Barely sweetened panna cotta with low FODMAP berries (strawberries, raspberries, blueberries) is a regular occurrence.

 While it is sort of difficult to report on how the gelatin/collagen is improving my digestive system & helping to heal my gut, I can most definitely notice an improvement in my skin, hair, & nails. Plus, a couple weeks ago, my new holistic dentist’s ultrasound scan of my jaw revealed some pretty extreme jaw cavitations (i.e. holes in my jaw) leftover from when I had my wisdom teeth extracted over a decade ago (I’ve posted more about this over on Instagram). I’m hoping that the gelatin/collagen will also aid in my (and my dentist’s) goals of stimulating my body to re-grow that bone & heal itself. When healing tastes as great as these gummies, I’ll totally take it ;)

Arnold Palmer Gummies

For the Tea...

1 large sachet of Rishi Tea Summer Lemon blend (each bag weighs around 8 g)

16 fl oz / 2 c Filtered Water

1. Bring the water to a boil over high heat. Place the tea sachet into a large liquid measuring cup. 
2. Pour the boiling water over the tea sachet & allow to steep for 8 hours, first by cooling to room temperature & then placing the measuring cup in to the refrigerator. 

Note: if you can’t find Rishi Lemon Ice Tea blend, peel a couple thin strips of peel only (no white pith) from a washed lemon & steep it with a couple black tea sachets & the hot water. 

For the gummies 

1 3/4 c Steeped Tea (see above) 

1/4 c Lemon Juice

39 g / 2 Tbl Grade B Maple Syrup

28 g / 4 Tbl Pasture-Raised Gelatin (NOT collagen--collagen will not gel!) 

a few drops of organic lemon essential oil, optional, or a couple strips of lemon peel (no pith) 

1. Mix the tea & lemon juice in a medium sauce pan. Whisk in the maple syrup. Sprinkle the gelatin over the liquid & allow to bloom for 5 minutes.
2. Heat the pan over medium heat, whisking gently, until the gelatin completely melts. 
3. Remove from the heat & add the optional lemon oil, if desired. 
4. Pour the liquid into silicone molds (I used this silicone mold or into a large baking dish. (I usually transfer the mixture to a liquid measuring cup for ease of pouring). 
5. Refrigerate the molds for 2 hours, or until set. Gently pop the gummies out of the mold or cut them into squares.
6. Store the gummies in the refrigerator. 

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Paleo Mocha Frappé, two ways

(left) Paleo frappé, (right) almost paleo frappé 

Instead of giving a traditional gift to my dad this year for Fathers Day, I “paleo-ified” one of his favorite non-paleo treats, a Mocha Frappé, and gave him the recipe.  My parents have followed paleo for several years, even long before I jumped on the AIP bandwagon. My dad saw great improvements to his seasonal allergies once he eliminated grains, sugars & dairy from his regular diet.

Since my dad does not have diagnosed chronic or autoimmune health conditions that I have, he is able to follow the 80/20 rule. Yet, he still has a great love for Mocha Frappés--the ones that come from a certain fast food joint known for its golden arches. I wanted him to be able to indulge in the flavors of his favorite treat while maybe consuming *slightly less* of the non-paleo ingredients found in the commercial blended (flavored) iced coffee beverages. So, I set out to create a slightly better-for-you version that he could enjoy at home.

(left) Paleo frappé, (right) almost paleo frappé

In the end, I created not just one, but two frappé versions, both of which are still very much treats. The first is completely paleo, though it requires some prior planning to make the chocolate sauce, cold brew coffee & make coffee ice cubes, prep coconut cream.... I realize that not everyone may have the right forethought to prepare so many components ahead of time (basically, you would need to decide almost 36 hours ahead of time that you’d like to make a frappé), so I created a second, less labor intensive, version. The second version potentially uses some grey-area paleo ingredients but is more easily created on a whim. Still, with either frappé, the end product will have better, more “real” ingredients than a store bought treat.

Paleo Mocha Frappé 
Yield: 1 serving

3 Super Cubes (approximately 150 g) of cold brewed coffee (see recipe below)
90 g (a little less than 1/2 c) Coconut Cream
60 g / 3 Tbl Paleo Fudge Sauce, plus additional for optional garnish
½ tsp Vanilla Extract
Coconut Whipped Cream (see recipe below), optional garnish

1. Scale all the ingredients, in the order listed above, into a high-speed blender single-serve cup (I have this Ninja  but another brand should work too). 
2. Screw on the blender cup top & blend until all the ice is pulverized. Allow the blender to rest as necessary. It may be beneficial to remove the blender cup from the base & shake it a couple times during the blending process. 
3. Top with coconut whipped cream and/or a drizzle of paleo fudge sauce, if desired. Add a straw & serve immediately.

Note:

• This frappé is not as sweet as the ones commercially sold. If desired, add 2 tsp (or more to taste) Coconut Sugar, or other Paleo sweetener of choice, during the blending process. 
• This recipe can be easily doubled (or tripled) by using a regular blender container, instead of the single-serve cups. Scale ingredients directly into the larger vessel & blend.  
• As always, use the weight measurements for the best accuracy. But this recipe isn't a fussy as a cake or other baked good, so if your amounts are slightly off, it should still be ok. 

Cold-Brewed French Press Coffee

8 Tbl Ground Coffee

32 fl oz Filtered Water 

1. Measure the coffee grounds into the main vessel of a French press. Pour in the water. Stir to combine. 
2. Place the lid on the French press, but keep the plunger up. Steep in the refrigerator for at least 8 hours and up to 12 hours.   
3. After 8-12 hours, press the plunger to separate the coffee from the grounds.  Make coffee ice cubes, if desired. Store any leftover coffee in the refrigerator until ready to use. 

Coconut Whipped Cream

Yield: enough for 2 frappés 

1 can Coconut Milk, refrigerated at least 8 hours

1 tsp Grade B Maple Syrup 

1 tsp Vanilla Extract

1. Refrigerate the can of coconut milk at least 8 hours. Open the can from the bottom & pour out the liquid. Save the liquid for a future use, such as in a smoothie. Scoop the solids into a medium sized mixing bowl.  
2. Add the maple syrup & vanilla extract to the solids. Use a hand-held mixer (or the whisk attachment of an immersion blender) to whip the ingredients to soft peaks. Keep refrigerated until ready to serve. 

Notes:

• Coconut milk with thickeners added (like guar gum) will produce the best textured whipped cream; however, thickeners can be gut irritants…. So keep that information in mind & make your own educated decision. 

Almost Paleo Mocha Frappé

Yield: 1 serving

125 g / ½ c + 2 Tbl Chocolate Coconut Milk Ice Cream 

      (Coconut Bliss brand is what was used for testing this recipe )

125 g / 4 fl oz / ½ c Cold Brewed Coffee (see above recipe) 

25 g / (a litle less than 2 Tbl) Coconut Cream

75 g / approximately 6 regular cubes Ice

2 tsp Coconut Sugar, plus more to taste, as needed

Coconut Whipped Cream, optional (see above recipe) 

Paleo Fudge Sauce, warmed, optional 

1. Scale all the ingredients, in the order listed above, into high-speed blender single-serve cup (I have this Ninja  but another brand should work too). 
2. Screw on the blender cup top & blend until all the ice is pulverized. 
3. Top with coconut whipped cream and/or a drizzle of paleo fudge sauce, if desired. Add a straw & serve immediately. 

Notes:

• Unless you make your own coconut milk ice cream, most commercial brands are not entirely paleo, due to added thickeners (like carrageenan, locust/carob bean gum, guar gum…) and/or sweeteners (like agave or cane sugar). 
• I chose to use Coconut Bliss brand chocolate coconut milk ice cream because I have diagnosed sensitivities to locust/carob bean gum and carrageenan (discovered via blood tests), which are found in most other brands of coconut milk ice creams. Yes, coconut bliss contains agave (read more about agave here), but for me, agave is a "less bad" choice than choosing a brand with those thickeners.
• This recipe can be easily doubled (or tripled) by using a regular blender container, instead of the single-serve cups. Scale ingredients directly into the larger vessel & blend.  
• As always, use the weight measurements for the best accuracy. But this recipe isn't a fussy as a cake or other baked good, so if your amounts are slightly off, it should still be ok. 

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Paleo Fudge Sauce & AIP Carob Sauce

This year, as a Fathers Day gift to my dad, I “paleo-ified” one of his favorite treats. Next weekend, during a visit to ND, I’ll be making him that treat AND giving him the recipe (watch for that full recipe in a future post).  Most people can follow the 80/20 rule for paleo, meaning paleo is followed 80% of the time & during the remaining 20%, certain indulgences/choices can be made to eat non-paleo foods.  While a person could choose to indulge in a non-paleo, store-bought chocolate sauce, I developed this sauce as a slightly better-for-you option.

Still keep in mind, this paleo fudge sauce is still very much a treat.... Just because the title includes the name “paleo,” doesn’t make it a health food. However, it’s ingredients are a bit more clean than some of the store bought versions.  So far, we’ve eaten the sauce straight from the jar with a spoon (oops), added it to coffee and coconut cream to make a homemade mocha, and drizzled warmed sauce over coconut ice cream.

Though I realized as I’ve been posting some pictures on Instagram of my test batches, perhaps developing an AIP-compliant sauce for those who haven’t yet reintroduced chocolate would also be a good idea. When following AIP, there is no 80/20 rule--following AIP 100% & reintroducing foods one-by-one, very slowly is the only way to succeed. Part of the reason I create AIP treats is specifically so that we don’t have to feel left out during times of celebration when others may be consuming foods we cannot.  Carob doesn’t taste exactly like chocolate, but if you’re someone who cannot eat chocolate, it makes a pretty tasty treat option stirred into coconut milk or drizzled over coconut milk ice cream.

Paleo Fudge Sauce: Paleo, AIP Reintro, Vegan

28 g / 1 oz / (a little less than 6 Tbl) Cacao Powder
160 g / 5.65 oz / heaping 1/2 c Grade B Maple Syrup
85 g / 3 oz / 1/4 c + 2 Tbl Coconut Cream
1/2 tsp Sea Salt
30 g / 2 Tbl Enjoy Lifechocolate chips
1 t Vanilla Extract
14 g / 1 Tbl Coconut Oil

1. Combine the cacao, maple, coconut cream, and sea salt in a small saucepan. 
2. Bring to a boil over medium high heat. Reduce the heat to medium low & simmer for 3 minutes. Whisk constantly throughout. 
3. Remove from the heat and whisk in the coconut oil & vanilla extract.  
4. Pour into a jar, cool at room temperature & store in the refrigerator. The sauce will become solid in the refrigerator, so reheat as necessary for serving. 

Notes:

• I have created this recipe using the gram weight figures & later converted it to volume for your convenience. However, I have not tested the volumetric measurements, so keep that in mind. I highly recommend getting a Digital Kitchen Scale & weighing ingredients whenever possible. 
• Honey may be substituted for the maple syrup, but such a substitution will make the recipe no longer vegan. 
• I have not tested any other brands of chocolate chips other than Enjoy Life--other brands may be more or less sweet. 

AIP Carob Syrup

28 g / 4 Tbl Carob Powder
3 oz / 1/4 c Raw Honey
2 Tbl Filtered Water
1/2 tsp Ground Cinnamon
1/2 tsp Vanilla Extract
1/4 tsp Sea Salt
14 g / 1 Tbl Coconut Oil
1 Tbl Coconut Cream

1. Combine the carob, honey, water, cinnamon, vanilla & sea salt in a small saucepan. 
2. Heat over medium high heat, stirring constantly, until the mixture boils. Reduce the heat to medium and simmer 3 minutes, continuing to stir constantly.
3. Remove from the heat and whisk in the coconut oil & coconut cream. 
4. Pour into a small jar, cool at room temperature & store in the refrigerator.

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