Many of us are trying to reduce the amount of dairy we take in – whether due to lactose intolerance, vegan or paleo diets, or simply a desire to be kinder to our gut. With so many of the traditional breakfast dishes containing dairy, it can be a challenge to find alternatives that provide the nutritional content we’re looking for and taste good. Let me suggest the Coconut Yogurt Bowl.
The featured ingredient is, of course, coconut yogurt. Made from fermented coconut milk, coconut yogurt is a naturally lactose-free yogurt that is also rich in gut-healthy probiotics. Pure coconut yogurt has zero animal product, but you have to be careful and read the ingredient list carefully, as some “coconut yogurts” include flavorings or other additives. My favorite brand is Cocojune, but there are several out there that contain nothing but coconut. Make sure it’s labeled as “plain” or “unflavored” and then check the ingredients to make sure.
Coconut yogurt is higher in fat (including saturated fat), and lower in calcium than dairy-based whole milk yogurt. Keep this in mind if your diet has you closely monitoring the amount and types of fats you consume. I don’t eat this everyday, but it makes for a nice change in the breakfast rotation. I kick mine up with toppings – lots of toppings! Nuts, seeds, fruits, low-glycemic sweeteners (agave, honey), and spices all add interesting taste and texture to the yogurt base. The photo below is a typical example of how I fix my yogurt bowl (you will find my ingredient list below the photo).
If you do prefer to go with a dairy yogurt as your base, I recommend using plain, whole-milk Greek yogurt. This eliminates the whey, incorporates no flavorings or additional sugars, and prides a nice dose of Omega 3 fatty acids. The fat in the whole-milk will make you feel “full” with a smaller serving, so you can use less and still make it through to lunchtime. Especially if you incorporate a healthy mid-morning snack.
Coconut Yogurt Bowl
- 4oz container plain coconut yogurt
- 1/4 tsp black sesame seeds
- 1/4 tsp white sesame seeds
- 1/2 tsp pumpkin seeds
- 1/2 tsp sunflower seeds
- 1 Tbsp chopped nuts (walnuts and/or pecans)
- 1 Tbsp almond slivers
- 1/4 cup blueberries (fresh or frozen — just soak them in water a few minutes to thaw out before adding)
- 1/8 tsp Ceylon cinnamon (this is true cinnamon — stay tuned for a future post where I discuss the difference among cinnamons)
- a drizzle of local honey