Vegan Almond Milk Yogurt

When I decided to adopt a whole foods plant based diet I was very excited about making all my foods from scratch. Incorporating fermented foods into my diet was no exception. Store bought yogurts usually have preservatived to keep items fresh, so when I saw a video about vegan home made yogurt I researched so many recipes and watched so many versions that I had a hard time choosing which one to try.
I knew an instant pot would be life changing after finding so many other recipes that I was dying to try, so when I saw it had a yogurt option I purchased one immediately! I look forward to posting many more recipes, yogurt being the first:)  

Inspired by Thomas
Ingredients:


Almond Milk

• 1 cup (140g) raw almonds
• 3 cups (750ml) filtered water

Yogurts

• 2 and 1/2 cup homemade almond milk
• 1/4 tsp xanthan gum
• Probiotics (60 bill)
• 2 tsp maple syrup for the probiotics to feed on 
• Optional: seeds from 1/2 vanilla bean (or 1/4 tsp vanilla extract)
• For my second batch I added a small amount of agar agar as a thickener, this is a vegan option instead of gelatin
  

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Instructions


Almond Milk

1. Soak the almonds for at least 6 hours, or overnight. Drain and add to a blender with the 3 cups of water. Blend on high-speed for 30-40 seconds, until smooth.
2. Place a nut milk bag over a large glass bowl. Pour the almond milk into the bag and twist to close. Using your hands, squeeze to extract as much almond milk as possible. You should end up with about 2 and 1/2 cup of almond milk.

Yogurts

1. Combine the almond milk (2 and 1/2 cups), xanthan gum in a medium saucepan. If you want to make a sweetened yogurt, also add the maple syrup and vanilla seeds. Heat over medium heat until it reaches 185°F (85°C), whisking constantly to make sure all the gum is fully dissolved and don’t stay at the bottom. Remove from heat at soon as it reaches 185°F, or just before it boils. Transfer to a large glass bowl and let sit for about 20 minutes, or until the temperature reaches below 110°F (43°c). This is important, if the milk is too hot it will kill the cultures. Using a thermometer is strongly recommended.
2. Once the milk is at the right temperature, stir in the probiotics or yogurt starter. Give it a good whisk to break any “lumps”, and make it fully smooth again. Pour into glass jars and close the lid, or use plastic wrap to cover if you aren't using an instant pot that has a yogurt potion.
3. Place the jars in a baking dish filled with warm water, they should be half immersed. If you have a yogurt maker, skip this step and just put the jars into your machine.
4. Place the baking dish with the jars in a 105°F preheated oven for 6-10 hours depending on how sour you like your yogurts. Personally, if you prefer them with a milder flavor so I let them culture for only 6 hours.
5. Transfer the yogurts to the refrigerator and let cool for at least 8 hours.
6. Enjoy for breakfast or dessert, sweetened with some maple syrup and topped with granola, fresh fruits, jam or nut butter. Always give the yogurts a good stir before eating!
7. The yogurts will keep for up to 4 days in the refrigerator.
   
   
   
   
   
   
   
   
   
   
   
   
    Save the almond pult to make something else with it.
   
   
   
   
    For a thicker consistancy I drained the whey at the bottom
   
   And for a less thick option I left the whey in one jar and stired it up. They were both amazing! Fresh, with the perfect amount of tang. I enjoyed them with some frozen blueberries and granola.

Goodnight Golden Milk recipe

 All Ingredients - Almond milk, Turmeric, Coconut oil, raw honey, Manuka honey, ginger powder, cinnamon, Betaine, Passion Flower powder, black pepper

Ingredients

• Almond milk
• 1 teaspoon Turmeric (haldi)
• 1 tablespoon Coconut oil
• 1/2 teaspoon raw honey
• 1/2 teaspoon Manuka honey
• 1/4 teaspoon ginger powder (or fresh...press the juice in a garlic press)
• 1/4 teaspoon cinnamon 
• 1/4 teaspoon Betaine (from beets)
• Passion Flower powder (helps promote sleep)
• Pinch of black pepper (increases absorption)

Instructions

• In a small sauce pan heat almond milk over medium heat with all ingredients.
• Stir until all is dissolved and starts to boil. Let simmer for a couple minutes.
• Stir well and drink while hot.

Cocoa with date sugar

I've upgraded my cocoa yet again, a notch higher in the healthy category by substituting the coconut palm sugar with date sugar (which is basically dried ground up dates). It's delicious!

Ingredients

• 1 mug of unsweetened Almond milk
• 2 tsps date sugar
• 1 heap tsp raw cacao powder
• 1 tsp maca poweder
• 1/4 tsp betaine (from sugar beets)
• 3 drops Loving Energy
• 1/2 tsp Ho Shu Wu 
• 1/4 tsp Cordyceps (not included but usually add this) 

Recipe

Heat up the almond milk on the stove on high heat. After slightly warm, I sift in the cocoa powder, maca powder, ho shou wu, and add the date sugar. I then whisk it until optimally dissolved, not letting it reach a boil.  I turn off the stove, strain out whatever ho shou wu & cocoa doesn't dissolve. Strain it again back into the pan on high heat to warm it back up.  When it's hot enough, pour into mug, and add 3 drops of Loving Energy...which is an amazing tonic blend of herbs.  Delicious! Date sugar isn't as sweet as other alternatives, so add according to taste...2 tsps were enough for me, the maca and cocoa along with the ho shou wu add so much flavor for me that I don't need much to sweeten it up. 

Herbal Cocoa

 Mmm there's nothing I love more on a cold day than a hot cup of cocoa!

My cups of cocoa have evolved over the years, but forever a part of my life! It keeps getting better and I love it so much!

Ingredients

• 1 mug of unsweetened Almond milk
• 2 tsps organic coconut palm sugar 
• 1 heap tsp raw cacao powder
• 1 tsp maca powder
• 1/2 tsp Ho Shu Wu 
• 1/4 tsp Cordyceps
• 3 drops Loving Energy

Recipe

Heat up the almond milk on the stove on high heat. After slightly warm, I sift in the cocoa powder, and add the palm sugar.  I then whisk it until dissolved, not letting it reach boil.  I turn off the stove, strain out whatever ho shou wu & cocoa doesn't dissolve. Strain it again back into the pan on high heat and sift in the maca and cordycepts.  My cordycepts is a higher quality that all dissolves so I don't need to strain it.  Whisk it all until mixed, not letting it come to a boil again, and once it's all mixed in, pour into mug, and add 3 drops of Loving Energy...which is an amazing tonic blend of herbs. 

 All ingredients

 Heat up the almond milk

 sift in the cocoa, add in the coconut palm sugar and ho shou wu

 after blended add in the maca powder and cordyceps

I add the Living energy right into the mug before pouring in the ready cocoa...stir until all blended...I then strain out the mix because my ho shou wu leaves sediment at the bottom, the i strain it back into the pan after and heat it to my desired heat. And enjoy hot!

Health Benefits

Cocoa

 Cocoa derives its health benefits from flavonoids which are plant pigments capable of acting as antioxidants to counteract some of the cellular damage that can lead to chronic diseases such as cancer and heart disease. Cocoa powder has also been shown to lower blood pressure and improve blood flow in humans. A cup of cocoa has almost three times the antioxidants of a cup of green tea, another drink renowned for its health benefits.

Ho Shou Wu

 Studies show that ho-shou-wu extract improves the cardiovascular system, enhances immune functions, slows the degeneration of glands, increases antioxidant activity, and reduces the accumulation of lipid peroxidation. Such findings suggest that ho-shou-wu is helpful in combating some of the processes that lead to conditions characteristic of old age, thereby also reducing the risk of fatal diseases (e.g., cancer) and incidents (e.g., heart attack, stroke).

Palm Sugar 

The wonderful sweetness and planet-friendly attributes aside, this natural product is beneficial to the body as well. Palm sugar is naturally very low on the Glycemic Index, half the GI of cane sugar. Excitingly, palm sugar serves as an ideal sugar substitute for those watching glucose levels (such as diabetics), or those monitoring lipid levels and looking for weight control. Organic, evaporated palm sugar has a nutritional content far greater than all other commercially available sweeteners -- with high amounts of potassium, magnesium, zinc and iron, as well as vitamin C and many of the B vitamins. As a natural as it gets, palm sugar is a pure and simple sugar alternative that provides the energy and nutrition needed for a healthy (and delicious) lifestyle.

Loving Energy™ (Organic)

Loving Energy™ is a restorative and calming Traditional Chinese Kidney Yin Tonic. Its ingredients are often used for relieving stress and exhaustion, for support of the lungs and the adrenal system, which in turn lowers the body's histamine response. This tonic is especially effective for parents and teachers, artists and healers, and those who meditate regularly or care for another, as it restores vital creative energy when one is giving rather than receiving. Adrenal fatigue is considered a "Kidney Deficient" pattern in Chinese herbology, and you could be both Kidney Yin Deficient, as well as Kidney Yang Deficient. Loving Energy™ is perfect for individuals who are anxious, tired, overwhelmed with a touch of brain fog or for individuals who experience the seasonal sniffles.

• Replenishes adrenals
• Supports the lungs and kidneys
• Restores creative energy
• Relieves stress and exhaustion
• Balances histamine response
• Improves focus and feeling of well-being
• Recommended for children and adults

Unsweetened Silk Almond milk

• They've fortified our almondmilk so that it contains 450 mg of calcium per 8-ounce serving, which provides 50% more calcium than a glass of dairy milk.
• Silk Pure Almond almondmilk is an excellent source of antioxidant vitamin E, supplying 50% of the recommended daily value in an 8-ounce serving.
• Silk Pure Almond Unsweetened contains no added sugars or sweeteners and has only 35 calories per 8-ounce serving.
• Their almondmilk provides as much vitamin D as dairy milk: 25% of the recommended daily value.
• Silk Pure Almond almondmilk is a great source of vitamin B12, providing 50% of the recommended daily value in an 8-ounce serving.
• There is no saturated fat in Silk Pure Almond almondmilk.
• Their almondmilk is cholesterol-free, soy-free, dairy-free, lactose-free and completely vegan.

Quinoa hot vegan cereal - gluten/dairy/soy free

Ingredients:

• 1/4 cup of organic quinoa
• water
• tiny pinch of salt
• cinnamon
• 1 tsp coconut crystal (palm sugar)almond milk

Recipe:

• Cook quinoa regularly, in half an hr of water and a pinch of salt, until plump. 
• Add 1 tsp of coconut crystals (palm sugar), a dash of cinnamon   Once quinoa is just about ready add in a little bit of almond milk into pan just until hot
• Enjoy the vegan, glutin-free, dairy-free, soy-free hot grain cereal! 

 Ingredients - organic Quinoa, organic raw palm sugar (coconut crystals), unsweetened vanilla almond milk and cinnamon

 cook the quinoa with a ration of twice as much water, simmer and cover until moisture is gone and the dark white dot in the middle becomes clear.

Turn the stove to low and add some almond milk, 1tsp of palm sugar and cinnamon

Add almond milk according to how soupy you want it...the quinoa will absorb a lot of the liquid the longer it sits. Stir in

 Heat but do not boil

 When the almond milk had headed up to your desired temp, and consistency, turn off stove.

Top it off with chopped up almonds. And it's ready to eat!

 Or add chopped walnuts, an extra dash of cinnamon and add more almond milk in the last heating stage for a soupier consistency

And your high protein, hot vegan/gluten-free/dairy-free cereal is ready to enjoy!

Smoothie Breakfast routine

For breakfast I usually have 1 of 2 things.  My super smoothie (shown below, or a chia porridge (more of a pudding).

 1/2 banana (1g protein), 1/3 cup blueberries, 1/3 cup strawberries, 1 cup unsweetened almond milk (1g protein), 2 heap tsp flax seeds (1g protein), spinach (not shown in the photo but I will usually add a handful of fresh baby spinach), 1/2 tsp spirulina (2g protein), 1/2 tsp chlorella (2g protein), 100mg Grapefruit seed extract, 1/2 dropper stevia liquid (on mornings I don't workout before breakfast I will substitute the stevia for a tbsp of lingonberry jam (super healthy berry)...I omit this after workouts because of the sugar content in the jam), 6 drops Fulvic (72 fulvic plant mineral electrolytes), 250mg 99.5% Resveratrol, 5g MSM, 1 tbs Hemp Protein (7g protein, 4g fiber, all 20 amino acids), 1 tbs Vanilla Whey (5g protein), 1tsp Deer Antler velvet, 1/2tsp Ho Shou Wu, 1/2tsp Cordyceps (not shown here, but both amazing mushroom herbs that I will often have in my smoothie rather than a tea),   NatraBurst (superfood blend) (Total Protein- around 19g)

I have smoothies on my weights (resistance) workout days, Tuesday and Thursdays, and on the weekend, Saturday and Sunday where workouts are option. I usually take a break or workout if I did not workout in any of the 5 days of the week.

 The Chlorella comes in tablet forms. I use half a serving, 10 tables because I also use Spirulina.

 With all the different colors of powders and fruites the color shifts from greens, to purples to almost greys.  Depending on how much ice I choose to use, it makes anywhere from 24oz-32oz

 I like my smoothie very thick, smooth and slushy.  I then stick it in the freezer while I go to the next step in my morning routine.

 Because of the natural sugars in my smoothie I always have Glucomannan before I have my smoothie.  So I cup up one organic orange, then juice it to wash down the horrible taste of the glucomannan water:p  Glucomannan is wonderful health wise...it is pure fiber, so it slows down the sugar spike your body usually gets from sugars. That is why fruit actually is better than plain sugar because it contains fiber naturally.

 One orange usually makes about 1/4 cup of orange juice which is just enough for me to chace down the taste of the glucomannan water! 

 Here are all the things I take before I sit down to have my smoothie.. Before I start to prep my smoothie I take my probiotic (which should be taken about 15 minutes before your meal).  I then take the krill oil (an essential...I used to take cod liver oil, but krill is even better and mine comes with primrose...spendy but worth it) and digestive enzyme (technically all my breakfast foods are raw so the enzymes in them are not destroyed so the enzyme isn't 100% needed but always helps), then the glucomannan and without taking a breath after gulping down a full glass of that I take a sip of oj.  Then I enjoy the rest of the juice slowly.

 When mixing Glucomannan in water you MUST stir vigorously immediately! Don't pause for anything or you will end up with a very lumpy gel piece.  When I have little gel pieces in the water it literally makes me gag.  Yes this is my Least favorite thing I do for my health!

Also you always want to use cold water...warm water will gel it more rapidly. And drink it right away too.

Once that is over I can sit down with my delicious smoothie:)

Raw Chia Breakfast (dessert)

Raw Chia Cereal/Pudding

Ingredients: 2 servings

• 2 tbs of chia
• 2 1/2 cups almond milk
• 1 tsp of cocoa powder
• 1 tsp mesquite powder
• 1 tsp maca powder
• dash of cinnamon
• 1 banana
• 6 prunes (cut in small pieces) Raisins or dates could work too
• small handful of mixed nuts, chopped (almonds, pecans & walnuts)

Recipe:

Combine almond milk with powders and blend (I like to use my blender to make sure there are no powder lumps.

Cut banana into small bite size pieces (I usually cut the banana in half, for equal amounts per serving), and put nuts in a small bowl broken up as well, then I stick both in the freezer to stay cool while I wait for the chia to gel up a little.  I then pour half the almond mix blend into a bowl, and leave the rest in the blender cup. I add 1 Tbs of chia to each and stir. 

Then stick both in freezer for 20-30 minutes until it thickens up a little.  The chia will gel up a little, and a small freezing crust will form around the bowl. You can stir a few times during the waiting time if you please.  Teh almond milk in the blender cup doesn't freeze up as fast, so it's perfect by the time I'm ready for my second helping:)  There are only 35 calories in one cup of unsweetened silk almond milk, so I have no problem consuming the 2 1/4 cups of almond milk! Just 87 calories (less than one cup of skim milk.

Take it out of the fridge, mix in the banana, prunes and nuts and it's then ready to eat!

Most ingredients...

The rest of the ingredients...cinnamon, mesquite and Maca

 Adding the bananas, nuts and prunes

So yummy! When I got done I wanted another bowl! (so my current routine is to make it with double the amount of milk). With the full 2Tbs of chia and chilling in the fridge this version turns out to be a more gel like consistency...kinda like a pudding.  In this photo I used 1 1/2 cup of almond milk, and put the whole banana, 5 prunes and 2Tbs of chia in one bowl...but now I put half all the ingredients between 2 bowls, just using double the almond milk. 1 1/4 cup of almond milk per serving.
This photo is also not taken after freezing, but after being in the fridge. But after making it many times, I now always stick it in the freezer. Below is an updated photo of what my chia breakfast looks like.

 The 2 serving chilled version with toppings before mixing in...

Then mixed up..the slushiness of the  almond milk give this a dessert taste and feel

Chia seed- Rich in protein, minerals and fiber, chia seeds also contain 500% more calcium than milk and the same amount of omega-3s as wild salmon. In addition, studies have identified chia as a cancer-fight. Chia seeds also have an appetite-suppressing quality, making them an ideal food to incorporate into your weight-loss regimen.