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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Bulletproof Pumpkin Spice Latte (Paleo)

It’s the season for all things pumpkin spice. I can’t say I’m complaining, especially since I’m able to experience some fall-ish weather in October while I’m traveling for a cookbook photo shoot job (if you follow me on Instagram, you can see updates of what I’m doing, of “what work looks like today”/#wwllt). I love that I'm getting to experience the changing leaf colors, the slightly cooler temperatures, & rain.

About this time last year, I created my own homemade pumpkin spice latte, which I loved making, only now my lifestyle & dietary choices have prohibited me from enjoying that version (and any other commercial PSL). Not wanting to miss out on a favorite treat, I went back to the drawing board on making a new version, paleo style, that is dairy free, AIP friendly on the spices, & naturally sweetened using dates instead of refined sugar. And I wanted it to contain actual pumpkin, unlike most store-bought PSLs.

Coffee isn’t allowed on the initial portion of the Autoimmune Protocol, but after going through my initial detox period, one of the very first things I reintroduced was coffee. I know, the experts usually recommend reintroducing other things first, but I really love the ritual of drinking a little coffee in the morning. I don’t drink it every day, but when I do, I usually mix half coffee and half coconut milk & more often than not, I make also make the beverage “bulletproof” by adding coconut oil (or you could add butter/ghee, if you tolerate dairy).

It might sound a bit weird to add coconut oil (or butter/ghee, if you tolerate dairy) to coffee, but I promise it’s delicious! Bulletproof coffee helps my digestion & keeps me feeling full longer. I typically mix freshly brewed coffee with warm coconut milk & a couple tablespoons of coconut oil. The whole thing goes in a high speed blender & is blended together until very frothy. Voila, dairy free bulletproof coffee.  Note: the blending step is not optional--it emulsifies the ingredients together, otherwise you just have oily coffee.

For this pumpkin spice version, I also needed to create an AIP-friendly pumpkin pie spice blend. I substituted mace for nutmeg, omitted the allspice, and added a little ground cloves. This spice mix is a great blend of warmer fall-ish/winter-ish/holiday-ish flavors. Now that I have it on hand, I find myself adding it to more than just pumpkin things, like homemade applesauce, and cranberry compote, and even mashed sweet potatoes.

If you’re following AIP & have not reintroduced coffee yet (or if that reintroduction did not go well), you could make this as a steamer instead.  Just omit the coffee & add additional coconut milk, or substitute brewed tea for the coffee.

Bulletproof Pumpkin Spice Latte (Dairy Free & Paleo)
serves two

Technically, my version is more of a cafe au lait (meaning, it has extra coconut milk), but for “Pumpkin spice latte” is more fun to say ;) 

6 fl oz / 3/4 c Coconut Milk
3 Medjool Dates, pitted & coarsely chopped
2-3 Tbl Organic Canned Pumpkin
1 tsp Pumpkin Pie Spice (see AIP recipe below)
1 tsp Vanilla (may omit on AIP)
6 fl oz / 3/4 c Coffee, freshly brewed, plus additional if needed (may substitute Tea if following AIP)
3 Tbl Coconut Oil

1. In a small skillet or saucepan, whisk together the coconut milk, dates, pumpkin, spices & vanilla. Bring to a simmer over medium heat, whisking constantly. 
2. Pour the heated milk mixture into a high speed blender or food processor, and add the coffee and coconut oil. Blend on high speed until smooth. 
3. Pour into two cups & enjoy.  Top off with additional coffee if desired. 

AIP Pumpkin Pie Spice
1 Tbl Ground Cinnamon
2 tsp Ground Ginger
3/4 tsp Ground Mace
1/4 tsp Ground Cloves

1. Mix all together & store in a small airtight container. 

This post contains affiliate links. Thanks for supporting Sweet Treats. 

Sweet Potato Paletas (AIP)

It’s been hot. Super hot. Like +110 F hot, and it’s only June..... While I wouldn’t discriminate against a frozen treat any time of the year, I especially crave them in the summer time. Since I cannot just run to any store or shop & purchase a frozen dessert that would fit within my unique dietary guidelines, I have to make my own. I have a feeling my ice cream bowl will be working overtime, if only I can find a way to clear enough freezer space to actually freeze it. But, I did manage to clear enough space for my popsicle mold, so that’s where I’m beginning this summer. 

Paletas were not something I’d heard of until I moved to the southern border of Texas--they’re the Mexican version of a popsicle, only not usually as sweet as their American counterpart. We’re able to get paletas in just about any local gas station or grocery store & they come in much more interesting flavors than the regular popsicles I was use to seeing. Coconut. Watermelon. Pineapple. Pecan. Rice Pudding. Pina Colada. Tamarind. Fruit flavors spiced with chile. (The rice pudding ones use to be my favorite....).

Sweet potatoes have become one of my staple foods--most often either baked or roasted. Since paletas already come in such interesting flavors, I thought that adding sweet potato variation to the mix wasn’t such a stretch :)

Traditional paletas aren’t super sugary & my sweet potato paletas follow suite--they get their limited sweetness from the sweet potato & the apple juice. Even with the limited sweetness, they are cold & very refreshing, especially on a hot day when you’re just dying for an ice cream.

If I wasn’t following a sugar-free diet, I’d add a couple tablespoons of honey or maple syrup. Or maybe some candied pecans. If you prefer a creamier pop, adding some yogurt (whether sweetened, or plain) would also work.

One final note: I made & styled/photographed these sweet potato paletas while watching Diane Cu & Todd Porter of “White on Rice Couple”  give a 3 day food styling & photography workshop on Creative Live. While the presentation isn’t free anymore (unless CL rebroadcasts it), I’d highly recommend checking it out if you’re interested in furthering your photography skills. I learned some fun new tips & was reminded of some things I should have been remembering anyway. 

behind-the-scenes image of shooting these paletas while watching Creative Live

Sweet Potato Paletas 

Yields approximately 12 pops, depending on mold size 

1 large sweet potato (mine weighed just under 1lb, pre-baking & around 12 oz after) 

4 Tbl Apple Juice

1 1/2 c (13.8 oz) Coconut Milk (beverage, not the culinary coconut milk from a can) 

2 tsp Cinnamon

1 tsp Vanilla

optional: sweetener of choice (especially if you’re not following a sugar free diet).... I’d use a couple tablespoons of honey or maple syrup, if it was allowed for me.  OR add a little vanilla coconut yogurt.  

1.  Wash sweet potato & pierce the skin with a fork or sharp knife. Place sweet potato into an oven safe dish & roast at 350 F until fork-tender. (Mine took approximately 60 minutes in our toaster oven). 
2. Once cooked, let the sweet potato cool completely (I put mine in the refrigerator overnight. 
3. After the potato has cooled, remove the skin & add to a blender or food processor.  Add the apple juice, coconut milk, cinnamon & vanilla.  Process on high speed until well blended.  Add additional coconut milk if the mixture is too thick. 
4. Pour into your popsicle molds, leaving some headspace at the top to allow for expansion during freezing.  
5. Place in the freezer and freeze for 2 hours.  
6. After 2 hours of freezing, insert the sticks. Continue to freeze for an additional 10-24 hours.  
7. To unmold, fill a large bowl with warm water. Set the frozen mold into the warm water for 30 seconds & remove the mold. Gently lift the paletas out of the mold & place onto a parchment lined baking sheet. Top with a second layer of parchment & allow to freeze for 30 additional minutes. 
8. After the additional freezing, the pops are ready to be consumed. If not eating right away, wrap them well & store in the freezer. 

For more information on paletas, this article is really helpful!

Strawberry Rhubarb Compote (AIP)

In some ways, this detox has forced me to re-think a lot of what I do in the kitchen. I consider myself to be pretty resourceful in the kitchen.  Take away an ingredient and I’m usually able to find a suitable substitution.  No gluten? I’ll replace flour with a gluten free version. No grains at all? I’ll use a nut flour. No sugar? Find a more natural sweetener (never the artificial stuff). No dairy? there are plenty of alternative milks available. No eggs? I’ll use pumpkin puree or applesauce or a banana or flax seed. But take grains, eggs, dairy, nuts/seeds, AND sugar? I might be a little stumped to concoct a dessert. It isn’t impossible--my creativity just must be stretched even further.

I have had to think outside of traditional “baked goods” and move more into the category of frozen desserts & custards that can be made with coconut milk and without eggs & fruity desserts--things that more heavily rely on the refrigerator/freezer and the stove top. The longer I go without sugar, the less my body craves it & the more my tastebuds recognize the tiniest bit of sweetness from fruit.

When it comes to rhubarb, I’m quite often a purist. The rhubarb pie and rhubarb sauce I grew up eating didn’t fall into the strawberry rhubarb category. When I found organic rhubarb in the store, I really wanted to create a rhubarb dessert that is friendly to my detox guidelines, however, since rhubarb is seriously tart, a sugar free just rhubarb dessert was not going to be successful (i.e. edible).

Ripe strawberries have an excellent naturally sweet flavor & they do pair well with rhubarb.  Organic Unfiltered Apple Juice makes up the remaining sweetness.  I combined the three ingredients, cooked them together until the fruit broke down, much of the liquid evaporated & the flavors intensified.

The amounts I give in the recipe are more like guidelines--there isn’t as much science to this recipe as there is to a cake. I use roughly 1 part sliced rhubarb to 2 parts hulled very ripe strawberries to 1 part unfiltered apple juice, but it can certainly be adapted to personal preferences. Do note that this compote will (most likely) taste tart to someone who is eating sugar on a daily basis...

On a more everyday basis, I spoon compote over some unsweetened coconut yogurt, but as a treat, it’s also a great topping to coconut ice cream.

Strawberry Rhubarb compote 

3.4 oz Organic Rhubarb, sliced
6.75 oz Organic Strawberries, sliced
4 oz Organic unfiltered Apple Juice, plus more if necessary

1. Combine in a small sauce pan. Heat over medium heat for 35 minutes min. Stir occasionally, but increase stirring amount towards the end of cooking. 
2. Remove from heat & taste a small amount. If the compote isn’t sweet enough, add a couple more oz of apple juice. Cook until the liquid has reduced, stirring occasionally. 
3. Remove the pan from the heat & transfer the compote to a separate container. Cool completely. 
4. Store in the refrigerator until ready to serve. 
5. To serve, spoon over coconut yogurt or coconut ice cream. 

Coconut Whipped Cream (AIP)

I have a love/hate relationship with coconut whipped cream.  Ideally, one is supposed to be able to refrigerate a can of coconut milk overnight, open the can, scoop off the solids & whip them into amazing “whipped cream.” This is NOT always the case.

As you can see in this picture I posted on Instagram a couple weeks ago, I’ve had my fair share of coconut whipped cream failures... I asked others what they did to ensure that the coconut milk would actually whip into usable cream & I received some good tips. Two pieces of advice that I took to heart were 1) to use Trader Joe’s Coconut Cream (which is *still* unsweetened) and 2) to open the can from the bottom, after the refrigeration process.

Using those words of wisdom, I made a successful batch of Coconut Whipped Cream that fit with my detox specifications and felt like a decadent treat, when spooned on top of berries. I found my berries were sweet enough that I left my “cream” unsweetened (whether through stevia, or, if you’re not on a detox diet, powdered sugar).

Coconut Whipped Cream 

1 can of Trader Joe’s Coconut Cream
1 tsp Vanilla Bean Paste/extract (omit for AIP)

optional: sweetener of choice, such as honey or maple syrup

1. Chill the can of Trader Joe’s Coconut Cream in the refrigerator overnight.  
2. The following day, flip the can upside down & open the can from the bottom.  Drain out any liquid & use it in something else (like add it to a smoothie). Scoop the remaining solids into a bowl. 
3. Using a hand-held mixer, whip the solids for a couple minutes, or until the cream forms soft peaks. 
4. Add the Vanilla Bean Paste & optional sweeteners & mix to combine. If a more firm texture is desired, re-refrigerate for 10 minutes before serving. 
5. Use as you would use regular whipped cream--here, I spooned it over some berries. 
6. Store leftovers in an airtight container in the refrigerator for a couple of days, though re-whipping may be required. 

Pear Blueberry Smoothie (AIP)

Detox. It usually isn’t a “fun” word. Customarily, it means giving something up--often an unhealthy something--to make life a little better (dare I say “healthier”) in the future. I usually follow the Julia Child quote  “Everything in moderation… including moderation.” But sometimes our bodies have different plans...

I haven’t written in great detail about my current personal health struggles. If you know me in real life, chances are I’ve mentioned them to you (and if for some reason I haven’t, please feel free to ask). I’m just not certain I’m ready to write about it... Joy the Baker has an excellent post that references qualms with sharing personal information online.  Those who have been readers of “Sweet Treats” for a while have probably noticed many of my recipes are now gluten free, mostly because I find that I feel better on a GF diet. But now I’m taking things even further and doing a major food/lifestyle detox under the supervision of a doctor.

Not just no gluten, but no grains at all either. Also, no sugars/sweeteners. No dairy. No eggs. No corn. No nuts/seeds. No pork. What am I eating, you may ask? Basically, I’m eating an extreme paleo diet of meat, certain fruits & veggies, coconut, and olive oil, plus supplements. Lots of supplements.  And this detox will last 3 to 6 weeks at minimum.

Sounds pretty radical, right? It is, especially for a pastry person like I am.  But really, you get tired of shuttling from one specialist to the next & STILL not feeling well, even though your prescription list is a mile long. You get to a point where you’re willing to try anything to feel better.

I’m not going to say this detox journey has been easy--I’m a little more than 2 weeks in at this point. Some days are hard (especially at the beginning), but more days are less hard. This detox does require time, both in planning & the prep of meals & snacks. Trust me, you don’t ever want to find your self hangry (hungry + angry) because you forgot to plan a snack.....

Having the support of my husband & family & friends has been key too. They’ve gone along with my new plan & had the discipline not to eat things in front of me that I can’t eat. They’ve encouraged me when I felt like giving up.

Some of these lifestyle & dietary changes may become permanent (which is still a very scary concept), but I guess we’ll see how my body reacts once this detox process ends.  Really, one of my top goals is to help my body heal itself through nutrition. I’m happy to say that I’m already starting to feel better!

In the mean time, this blog will also be following my detox plan, which may result in some rather unusual items. I understand that not all readers may be a fan, but my first loyalty has to be to myself and my health. I’m afraid that if I deviate from my detox, even just for a blog post, I’ll be too tempted to make further exceptions that won’t make the detox as successful. My limited list of “allowed” foods has forced me to stretch my recipe writing creativity, and I’m not disappointed with the results.

So welcome to this new chapter of Sweet Treats. I’m excited to see where it goes!

Note: I am not a doctor, nor a healthcare professional. I do not suggest you follow these extreme dietary measures unless your doctor tells you to (and gives you the proper supplements). If you’re interested in doing a free, less-intense diet-based detox, I suggest you check out Whole30.

Pear Blueberry Smoothie
Serves 1; This smoothie is designed to fit in the Ninja Professional Blender single-serve cups. The recipe could be doubled (or tripled) for a larger blender. 

Pre-detox, I was really a cereal-for-breakfast sort of a girl. Now I’m totally hooked on smoothies instead! Many smoothies include bananas, but tropical fruits (i.e. high glycemic) are not on my allowed list. So I’ve found that a very ripe pear makes a lovely stand-in. Smoothies really aren’t rocket science, so don’t fret too much over the ingredient amounts--they’re really more like guidelines than anything. Just make sure you don’t overfill the blender cup :)

1 medium to large very ripe Pear, organic, if possible, cored--mine weighed approximately 6.5 oz AFTER coring
2/3 c (approximately 3.4 oz) frozen Blueberries, organic, if possible,
2/3 c (approximately 6.3 oz) Unsweetened Coconut Milk (organic if possible) 
1 scoop Vanilla Protein Powder (optional), or substitute Collagen Hydrolysate (if AIP) 

1. Cut the organic pear in half & remove the seeds/stem/blossom. place each pear half cut side down & slice pear into small cubes. Place cubes into the blender cup & mash down a little to ensure more fruit will fit. 
2. Add frozen blueberries on top of pears, making sure not to add anything above the “Max Fill” line. 
3. Pour over the unsweetened coconut milk, also making sure not to exceed the “Max Fill” line.  Optional: pour in the protein powder. 
4. Screw on the bladed top & tighten. Flip the cup upside down, and fit into the blender base. 
5. Pulse a few times, or until the smoothie is well blended. 
6. Remove the blade top (rinse immediately). Add a straw & enjoy immediately. 

 Note:

• Many varieties of pears will work. I usually use whatever kind of organic pear is the cheapest. The riper the pear, the sweeter the smoothie will be. 
• As much as I love wild blueberries in other applications, I do not recommend them here because they make a much pulpier smoothie. They work in a pinch, but will drastically change the texture. 

This post contains affiliate links. Though, Ninja has never heard of me--I just like their blender.