I’ve never been a yogurt person… until about 2 weeks ago when I tried homemade yogurt for the first time. Coconut yogurt, actually. It is in a league of its own, y’all.
To be completely honest, I was pretty intimidated to try to make it myself, and the idea of milk sitting out on my counter for days…. ewww. But I’m so glad I did! I want every.last.bite. And if I can make it, you can too!
No fancy equipment needed – just two ingredients and some patience!
Here are the details:
-1 can of full fat coconut milk (I used BPA free and organic. Note: I have tested with 365 Organic and Thai Kitchen Organic. I had the most success with 365 Organic.)
-2 Probiotic capsules (I have with tested Renew Life Ultimate Flora which I ordered from Amazon. Note: Any good quality probiotic works, just be sure it does not include prebiotics.)
1. Pour coconut milk into a clean glass jar (like a mason jar).
2. Pour contents of probiotic capsules on top of coconut milk and mix well with a wooden spoon.
3. Cover with a cheese cloth or paper towel and wait. Allow to sit on your counter for 24-48 hours.
4. Once your yogurt has activated, place in refrigerator to thicken and chill.
Can be consumed for up to 7 days.
It’s so thick and creamy. I like mine plain in a yogurt bowl, but you can add fruit, vanilla extract or maple syrup… the possibilities are endless!
I’m often asked if our boys eat like we do. Short answer: yes and no. When we are home, we eat the same meals with small modifications, but it hasn’t always been this way.
Rewind to 2012, I was pregnant with our youngest son Jett, and Rush, our oldest, was in Kindergarten. What seemed like out of nowhere, Rush started constantly itching all over. He couldn’t run down the soccer field without stopping to scratch his arms and legs and his teacher reached out to let me know the itching was impacting him in school.
I took him to our pediatrician after trying everything I could think of – including changing laundry detergents and bath soaps – and her recommendation was to put him on steroids.
In my gut, I knew putting my 35 pound, 5 year old son on steroids was not the right call.
Mike and I had completed our first Whole 30 about a year before and decided we should try one with Rush. Let me tell you, this was no walk in the park. Five-year-old Rush was a mac and cheese – pizza – hot dog – eating kind of kid who wouldn’t dare come near a vegetable, so a nutritional reset rocked his little world!
We eased into it and once we got half way into the reset, the itching had not only lessened, it was completely gone. We knew something he was eating had caused the skin irritation.
During reintroduction we were able to pinpoint certain gluten-containing grains as the culprit. Had we followed the doctor’s recommendation to put him on steroids to mask the symptoms, and not addressed the root cause, he would still be struggling! Now, thanks to this nutritional reset, Rush clearly understands how the foods he eats impact how he feels.
Fast-forward to today: Do my kids eat the way we eat? Yes and no. They eat what I make with small modifications. For example, neither have a dairy intolerance, so they both drink grass-fed whole milk and eat cheese. (See the bottom of this post for sample meals.)
I’m not a food Nazi kind of parent, but my kids both know that the foods they eat will either make them more healthy or less healthy. Rush can read labels to determine added sugar content and knows the foods that will make him stronger, healthier and faster and the ones that will not. (Jett is still learning to read but knows the difference between healthy foods vs. unhealthy foods.) They eat what I make at home and (for the most part) are able to make good choices about food when they are out. Now, they are typical kids – so when offered a choice, they will absolutely go for the ice cream over an apple 😉
Rush knows if he goes to a birthday party and chooses to eat a commercially prepared cupcake, his skin will likely be impacted and he will deal with the consequences later. He is able to decide for himself when foods are worth it and when they aren’t. The fact that he is 11 years old and armed with that knowledge is powerful!
My best advice, when addressing your children’s nutrition, is to make changes, one at a time. A complete overhaul will likely end in a struggle of wills and potentially create an unhealthy relationship with food.
I highly recommend that as a parent, you model good nutrition for your children starting with breakfast. If you are having a cup of coffee and skipping food altogether in the mornings, I can promise they notice.
Protein and healthy fats for breakfast will set you and your child up for a successful day. Most mornings, my boys eat chicken nuggets, apples and a spoonful of peanut butter. Thinking out of the box and not limiting yourself or your kids to typical breakfast foods is a great place to start!
I have many friends who tell me they regularly prepare two different meals for dinner – one for their kids and one for themselves. Now, I know there are special situations with some children, however I encourage you to cook one meal for your family with small modifications. This not only saves time and money, but also teaches children to eat a variety of foods.
Here are a few dinners that are in my regular rotation with examples of how I slightly modify for my boys:
1. Roasted Salmon (The best recipe from the Pioneer Woman!) with Cauliflower Rice (Jasmine or white rice for the boys) + Roasted Broccoli topped with Tessemae’s Creamy Ranch.
Last year, Super Bowl fans consumed an estimated 1 billion chicken wings, 11 million pounds of potato chips, 325 million gallons of beer and 120 million pounds of guacamole!
I’m down for some homemade guac, but considering I’m just coming off my January Whole30, the other stuff would wreck my gut!
Photo credit TFR.
I created a Super Bowl Recipe Round Up for those of you who want to enjoy some delicious game day eats without consuming loads of junk! These recipes are from some of my favorite food bloggers (and if you aren’t already following them, you should be!)
3. Put brussel sprouts in a bowl and add olive oil. Stir until well coated and then spread evenly on sheet pan.
4. Cut the bacon into 1/2 inch chunks and add them to the sheet pan. Try to disperse evenly across the brussel sprouts.
5. Season pan with salt and pepper.
6. Roast in preheated oven for 15 minutes.
7. Meanwhile, drizzle the salmon filets with a little olive oil and season with salt and pepper.
8. After 15 minutes, remove brussel sprouts from oven and gently toss them around the pan and then push them to create spaces in the middle for the salmon. Add the salmon filets to the open spaces on the sheet pan.
9. Place back in oven and bake for 12-14 more minutes (This may be less depending on the thickness of your salmon – watch closely until salmon is cooked to your liking)
10. Remove from oven, drizzle salmon with lemon juice or Tessemae’s Creamy Ranch if desired.
I’ve made so many cauliflower fried rice recipes over the years and I’ve finally come up with a variation that is as fast to prep as it is delicious. A win in my book 🙌🏻
•1 pound wild-caught peeled + deveined raw shrimp (thawed if purchased frozen)
•1 bag frozen cauliflower rice
•1 small yellow onion, diced
•1 clove garlic, minced
•1 cup carrots, diced (I used frozen!)
•2 cups broccoli florets (fresh)
•1/2 cup coconut aminos (I like @bigtreefarmsbali)
1- Steam cauli-rice according to package.
2- Roast broccoli (Tossed in a little olive oil, seasoned with S+P at 400 for about 15 minutes)
3- Over medium heat, sauté garlic, onion and carrots in olive oil.
4- Add in steamed cauliflower rice and allow to cook together for 2-3 minutes.
5- Push mixture to one side of the pan and crack eggs in open space. Scramble and then incorporate into rice mixture.
6- Again, push rice mixture to one side of pan and add shrimp. Cook until shrimp turns pink and then stir to incorporate into rice mixture. If cooking the shrimp in the same pan freaks you out, just sauté in another pan and then add in once fully cooked.
7- Add broccoli to the pan.
8- Pour in coconut aminos and stir until completely incorporated.