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Whole Daily Life

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Instant Pot Coconut Milk Yogurt

November 29, 2016 Tracey Grant
Instant Pot Coconut Milk Yogurt | Whole Daily Life

There was a period of my life where I had Greek yogurt, blueberries, and walnuts for breakfast every morning. Since then I've come to realize that dairy doesn't do me any favors, so I forego it 95% of the time, but I do still love the tart satisfaction of a thick creamy yogurt! In addition to the flavor and that texture that I crave, I also try to eat yogurt regularly for the benefit of the probiotics that it provides. Store bought dairy-free yogurt often contains added sugar or thickeners, however, which I try to avoid, not to mention the hefty price tag that it carries. I started making my own homemade yogurt a couple of years ago and it really couldn't be easier!

  • 2 cans full fat coconut milk (I prefer Golden Star or Aroy-D brands for the creamiest results)
  • Yogurt starter (I use this one by Custom Probiotics, one large scoop per batch // this one is good too) EDIT: I recently also did this with 1/4 cup Coconut Cult as a starter! 
  • Optional: 2 tbsp pure maple syrup

Instant Pot Version:

1. Pour the contents of both cans of coconut milk into the Instant Pot. Press the sauté function and bring the coconut milk to a boil, then hit cancel and allow it to cool to around 110 degrees. (Edit: lately I have been skipping this step and I don't notice a difference in the results!)

2. Stir in the maple syrup, if using, and the yogurt starter until well combined.

3. Put the lid on the pot and press the Yogurt function. Let it do its thing for 7 hours! I prefer to run two cycles back to back for a more tart and probiotic-rich yogurt, but you can stop the process whenever it tastes good to you. The longer it goes, the more tart it will be.

4. Transfer to a jar and refrigerate.

Oven Method:

1. Turn the pilot light on in your oven and set a thermometer inside. Most ovens maintain a temperature around 110 degrees with the pilot light on, which is what you're looking for.

2. Bring the contents of both cans of coconut milk to a boil in a saucepan on the stovetop, then allow to cool to around 110 degrees. 

3. In the meantime, sanitize a 1 quart mason jar. When the coconut milk is cool enough, add about 1 cup to the jar.

3. Add the yogurt starter and the maple syrup (if using) and stir thoroughly to combine, then add the rest of the coconut milk. Top with a loose fitting lid.

4. Place the jar in the oven overnight, or until yogurt reaches desired level of tartness, then transfer to the fridge for storage.

Notes: 

I have found that the finished yogurt will keep for well over a week in the fridge (I've kept it around for over two!). Instead of using yogurt starter each time, you can use about 1/2 cup of a previous batch of yogurt to inoculate the fresh coconut milk for a new batch. Lastly, depending on your coconut milk, sometimes the final product will separate; just shake before using. If the yogurt is too thin for your preference, you can thicken it up by stirring 1 tsp gelatin into 1/2 cup of the warm yogurt, then mixing this into the batch. 

Instant Pot Coconut Milk Yogurt | Whole Daily Life
In Staples Tags AIP, GAPS
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Meal Prep 11/28/16

November 28, 2016 Tracey Grant

Lately I've been packing a lot more into my weekends, so my meal prep has been on the super simple side. More often than not, I prepare two "all in one" meals that include an animal protein and at least two veggies each. I also love to cook elaborate and creative dishes, but sometimes a "no-fuss" meal is exactly what I need to keep things easy! 

Breakfast: Protein Shake // I know I've been posting about these shakes for months, but I really love them, I feel great eating them, and they're super easy!! 1 scoop Build protein by PureWOD and 1 scoop Vital Proteins Collagen Peptides, mixed with Native Forest Simple Coconut Milk, Bulletproof Brain Octane, and ice. Lately I've been adding in some peppermint to my chocolate shakes and some matcha to my vanilla ones to mix it up! 

Lunch: Creamy Chicken and Spaghetti Squash Casserole // First, I cooked the squash. Normally I cut it in half, de-seed, cook under high pressure in my Instant Pot for 7 minutes, then use the quick release function to release the pressure. This time I went the old school route and baked it cut-side down in the oven at 425 until tender. Either way, after the squash is done, scoop out the strands into a large bowl. I was using up some leftover pre-cooked chicken in this recipe, but if you don't have that, just cook some in the Instant Pot (12 minutes on high pressure), then shred! To the squash I added about 1 cup of chopped kalamata olives, 1 cup of Chosen Foods Mayo, and two bags of chopped fresh baby spinach (about 12 ounces). I mixed that all together, then spread about half of it in a layer on the bottom of a large glass baking dish. I topped that with the cooked chicken (just shy of 2#), added the rest of the squash mixture, then baked it at 400 until bubbly. It's not pretty, but it has great flavor! 

Dinner: "Beef Tapa" Hash with Bok Choy // This dish was inspired by a Beef Tapa recipe I've seen floating around, but rather than buy a cut of beef, I decided to modify and use the ground beef from US Wellness Meats that I already had in my freezer. I cooked the beef in my Le'Creuset dutch oven until no longer pink, then added 1/4 cup coconut aminos, 1 tbsp fish sauce, 1# of shredded radishes, and 1# of chopped bok choy. I simmered until the veggies were soft, adjusted the seasonings (added a little more fish sauce), then portioned it out for the week!

Optional Snack: Collagen Bar + Homemade Chocolate // Primal Kitchens Collagen bars are a go-to for me. Stay tuned for a giveaway coming soon, hint hint :) I also made a fresh batch of homemade chocolates. You can find the basic recipe in my 11/21/16 Meal Plan post! 

Another quick and easy week that clocked in at just under two hours, including roasting the squash in the oven! 

Have a great week! 

In Meal Plans Tags wholedailylifemealplans
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Meal Prep 11/21/16

November 21, 2016 Tracey Grant
Meal Prep 11/21/16

I can't believe it's already the holidays! I love Thanksgiving and Christmas, and am looking forward to all the festive, cozy things that the season brings. Seeing as this will be a short week, I only need three days of food to get me through the work week. I didn't change much about my prep, however. I prepared dishes and portioned them as normal, I'll just have a few extra servings in the freezer to use at a later time! These are perfect for weeks when I have less time to prep, when plans change, or when I want a little more variety in my week. 

I'll do a post on my meal prep routine at some point...stay tuned!

Breakfast: Protein Shake // 1 scoop Vanilla Build protein by PureWOD and 1 scoop Vital Proteins Collagen Peptides, mixed with Native Forest Simple Coconut Milk, Bulletproof Brain Octane, and ice. I also use the Rootz pre-workout energizing superfood before I go to the gym, which I LOVE!

Lunch: Ground Bison with Primal Kitchen Ranch, "Cheesy" Turnip Mash, and Bacon Braised Kale // I started by cooking up 1# of ground bison from US Wellness Meats in a large skillet, then added about 1/2 cup of Primal Kitchens new dairy-free Ranch dressing (DELICIOUS) to make a creamy sauce. It was a little on the runny side, so I mixed in 1 tbsp coconut flour to thicken it right up! For the turnip mash, I roasted about 4# of peeled and chopped turnips in avocado oil (again by Primal Kitchens) until golden. Then I blended them in my food processor with some coconut milk, SariFoods non-fortified nutritional yeast (one of my favorite flavor boosters), and Himalayan pink salt to taste! In the meantime, I sautéed some kale in bacon grease, sprinkled with smoked salt, then braised in bone broth in my Instant Pot until soft.  

Dinner: Sausage Soup with Zucchini and Spinach // I definitely made this up on the fly, but it turned out well! I started by browning 1# of the pork sausage from US Wellness Meats in my Le'Creuset dutch oven (this was given to me at my wedding 4 years ago and is probably my most used kitchen item!). When the sausage was cooked, I added in 1.5# chopped organic zucchini, 4 cups of homemade bone broth, and 2 bags of organic baby spinach. I let that simmer until the veggies were soft, adjusted the seasonings, and then portioned it into jars for the week!

Optional Snack: Collagen Bar + Homemade Chocolate // Primal Kitchens recently came out with two new flavors of their collagen bars, which I love!! They're balanced in terms of macros (about 15 gm each of carb, protein, and fat), and are full of gut healing collagen. You can try them out for yourself here! I also made some homemade chocolates this week to have after my meals, just for fun! The simple recipe is one part each of cacao butter and coconut butter and two parts cacao powder. I just whisk it all together in a saucepan over low heat and add sweetener to taste. I especially love adding a drop of peppermint essential oil (learn more in the "Work With Me" tab)! 

Excluding chopping (which my husband helps me with), this prep took just over an hour. Thanks for stopping by!

In Meal Plans Tags wholedailylifemealplans
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Meal Prep 11/14/16

November 14, 2016 Tracey Grant

 

Last week I was in Colorado at some property that my family has in the southern part of the state. I grew up spending a couple of weeks each summer there, and still try to go back a couple of times each year. The cabin is 15 miles outside of town and it's so quiet that you can hear every bird chirp and tree rustle. Naturally I did a lot of sitting on the back porch and looking at the mountains (my view), reading, and of course, cooking! It was nice to be able to be more spontaneous with my cooking while I was there. Since I wasn't constrained to a work schedule, I was able to listen to my body and cook/eat when I was hungry, which allowed me to be more creative. The first day I bought a few different protein options and tons of veggies, then mixed and matched all week long. 

This week things are back to normal, however, and I'm all prepped and ready for the workweek! 

Breakfast: Protein Shake // 1 scoop Vanilla Build protein by PureWOD and 1 scoop Vital Proteins Collagen Peptides, mixed with Native Forest Simple Coconut Milk, Bulletproof Brain Octane, and ice. I also use the Rootz pre-workout energizing superfood before I go to the gym, which I LOVE!

Lunch: Thai Pork with Bok Choy and Collards // I started by browning 1# of ground pork from US Wellness Meats in a large skillet, then I added about 2 cups of chopped green onions (green parts only for low-FODMAP), about 1/4 cup minced fresh ginger, and a couple of tbsp of coconut oil. Then I added two packages of chopped baby bok choy from Trader Joe's (about 12 oz total) and about 6 cups of chopped collard leaves. I let all of that cook for several minutes, covered, then seasoned with about 2 tbsp each of coconut aminos and fish sauce (I only use this brand!), to taste. Super simple! 

Dinner: Tom Kha Gai // This recipe is a staple of mine, and it really couldn't be any easier! If I don't have the lemongrass, ginger, or lime around, I'll use my doTERRA essential oils instead. You can find the recipe in my cookbook, Weeknight Paleo! 

Optional Snack: Fat Bomb, Macadamia Nuts, Collagen Bar // The fat bomb is 1 tsp each of Artisana Coconut Butter, Bulletproof Brain Octane Oil, Tin Star Foods Ghee, and Manitoba Harvest Hemp Hearts. I also added a drops of stevia and a splash of vanilla extract. I also have a Collagen Protein Bar by Primal Kitchens and some macadamia nuts, just in case I need them. 

Have a great week!!

In Meal Plans Tags wholedailylifemealplans
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Kale with Ghee and Garlic (AIP, low-FODMAP adaptable, GAPS)

November 13, 2016 Tracey Grant

As a low FODMAP veggie, kale is one of the greens that I eat a lot of. I love to roast or dehydrate it into chips, but sometimes it's nice to have a hot option! This Kale with Ghee and Garlic is such a simple recipe that I come back to time and time again.

  • 1 head curly kale, de-stemmed and torn into small pieces
  • 4-8 cloves of garlic, minced
  • 1/4 tsp salt, or more to taste
  • 2 tbsp Tin Star Foods Brown Butter (or any ghee of choice)

1. Start by melting the ghee in a large, deep soup pot. 

2. When the ghee is hot, add the torn kale pieces and use tongs to stir until the kale is coated. Put a lid on the pot and let cook for 5-7 minutes, stirring occasionally. 

3. In the last minute of cooking, add the minced garlic and toss to combine. Continue cooking until kale is wilted/soft to preference.

Note: for a low-FODMAP option, sauté the garlic in the ghee first, then strain out the solids, returning the garlic flavored ghee to the pot before adding the kale.

In Veggies
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