Welcome to our culinary exploration of non dairy yogurt in pursuit of heart health and hormone balance! Today, we're delving deep into the captivating world of Yamgurt, a non dairy yogurt recipe, and your key to achieving a healthy hormone balance.
Yamgurt is a vegan yogurt-like delight crafted from the magic of fermented yams or sweet potatoes. These transformed yams provide a unique solution for those who adore yams but are cautious due to their naturally high sugar content. The fermentation process doesn't just create a scrumptious treat; it also makes yams more accessible to people who want the nutritional benefits but would typically need to avoid them.
Get ready to embark on a delectable journey towards heart health and hormone balance with the enchanting world of Yamgurt. In this culinary adventure, we'll unveil this tantalizing recipe, share valuable insights, and explore the scientific foundation behind this delectable treat. Discover how Yamgurt, the most delicious vegan yogurt alternative, can play a role in promoting your overall well-being.
What Is Yamgurt (Vegan Yogurt) Made Of?
Yamgurt is a creamy blend of yams or sweet potatoes combined with a medley of healthful ingredients. Whether you're lactose intolerant or looking for a dairy-free, plant-based alternative, this Yamgurt recipe fits the bill. Plus, its anti-inflammatory properties make it a perfect choice for nurturing your body.
In this delightful Yamgurt creation, the real star is the yams, packed with vitamins, minerals, dietary fiber, and loads of phytonutrients. They impart a natural sweetness and a creamy consistency similar to dairy yogurt or to Greek yogurt. Yamgurt provides a unique twist on dairy-free yogurt consumption.
Within this harmonious blend, you'll discover a touch of blueberry juice, although the door is wide open for personalization with alternatives such as rooibos tea, tart cherry, pomegranate, or even the embrace of nut milk or coconut milk, echoing all the classic flavors and taste profiles found in regular yogurt. This not only enhances dairy-free yogurts with more nutrients, but it also helps with the creamy texture.
To intensify both the antioxidants and have other tasty flavors, a scoop of red juice powder, beet powder, or pomegranate powder adds its vibrant contribution. This also allows you to tailer this functional food to your needs. This versatility allows you to tailor your Yamgurt to perfection.
For those desiring an even creamier texture in their yogurt, this recipe warmly invites you to consider incorporating the delightful essence of melted coconut oil, adding a hint of Greek-style yogurt richness.
Yamgurt is one of the most delicious vegan yogurts. It is a plant-based yogurt cultured with active cultures and probiotics, mirroring its dairy counterpart but without the dairy. Whether resembling non-dairy yogurts or traditional Greek-style yogurts, these probiotic-rich foods contribute to the yogurt's deliciousness and its potential for promoting a healthy gut.
Yamgurt offers a naturally sweet flavor without the need for added sugars. You won't find ingredients like maple sugar or cane sugar here, which might sound healthy but can spike blood sugar levels. Instead, you'll enjoy the naturally delightful sweetness and the creamy goodness of this yam yogurt alternative, providing you with a delicious and wholesome treat.
How Do You Make The Best Dairy-Free Yogurt (Yamgurt)?
Making Yamgurt is a captivating culinary journey. Imagine beginning with fresh yams, known for their unique combination of delightful flavors and potential health benefits. These yams, when fermented, create a velvety, dairy-free yogurt that will leave you craving for more.
For those seeking an alternative, try the sweet richness of winter squash or the wholesome goodness of carrots to create this delightful concoction. Elevate your blend with a liquid of your choice – whether it's the sweet tang of blueberry juice, the soothing essence of rooibos tea, the tartness of cherry or pomegranate, the creaminess of nut milk or coconut milk, or any tea variety that piques your interest and provides even more delicious flavors.
Elevate the nutritional richness of this non-dairy yogurt with a scoop of your chosen powder – be it the vibrant red tones of beet, the robustness of pomegranate, or the invigorating essence of red juice. For an extra touch of creaminess and richness, consider adding melted coconut oil if desired, enhancing that luscious, creamy texture further.
Finally, let the enchantment commence with a starter or probiotic to initiate the transformation. This dairy-free yogurt is boosted with live cultures of your choice, offering you control over the strains you use, unlike less viable or cheaper alternatives found in most grocery stores.
Set this delightful mixture into your yogurt maker or even your dehydrator and let the magic begin. You get to do a taste test and choose just the right tangy flavor for you.
You can enjoy it just how it is, unsweetened plain, or turn it into a showstopper with a variety of toppings. Whether it's a dusting of stevia extract for natural sweetness, a scattering of nuts for that delightful crunch, a sprinkling of fresh fruit, or a pinch of cinnamon to elevate the aroma, your Yamgurt recipe invites customization.
It's a culinary journey that harmonizes both your health and your taste buds seamlessly.
How Do These Ingredients Help With Hormone Balancing?
Yamgurt's ingredients offer several benefits for hormone balancing. Sweet potatoes are abundant in beta carotene, while these particular fruit juices and powders supply valuable antioxidants. These components help combat oxidative stress and inflammation, both of which can disrupt hormonal equilibrium if left unaddressed.
The inclusion of probiotics is also a significant factor, as a well-balanced gut microbiome plays a vital role in regulating hormones, making Yamgurt a nutritious choice for hormonal well-being.
How Does This Recipe Promote Cardiac Health?
Yamgurt is a treat for your taste buds and also a heart-healthy option. Sweet potatoes or yams, the primary ingredient, are a great source of beta-carotene. Beta-carotene delivered from food sources has been shown to reduce cardiovascular disease.
The antioxidants derived from the fruit juices and powders in the recipe are excellent for reducing inflammation, a key contributor to heart disease.
The inclusion of coconut oil in the recipe, while optional, offers a source of healthy fats. These fats can help combat inflammation, which is beneficial for heart health. However, it's important to exercise caution with coconut oil, especially for individuals predisposed to high cholesterol, as it does contain saturated fats that may not be suitable for everyone.
Furthermore, the probiotics in Yamgurt promote gut health, and emerging research highlights the link between a healthy gut and a healthy heart. Therefore, indulging in this delectable Yamgurt is a wise choice for the well-being of your digestive system and heart.
Yams or Sweet Potatoes
Yams are nutrient-rich root vegetables that contain a variety of chemicals and nutrients that can support hormonal balance and heart health. These compounds include vitamins, minerals, and phytochemicals that play essential roles in maintaining cardiovascular well-being and hormonal regulation.
Vitamins
Yams are excellent sources of vitamins, particularly vitamin C and vitamins B5 and B6. Vitamin C acts as a potent antioxidant, protecting cells from damage caused by free radicals. It also supports the health of blood vessels and helps reduce the risk of heart disease.
Vitamin B5 is crucial for hormonal balance as it plays a role in the synthesis of red blood cells milk proteins and hormones, including adrenal hormones and sex hormones. Vitamin B5 is also critical for synthesizing cholesterol.
Vitamin B6 is important for mood regulation and managing inflammation, specifically homocysteine levels. Vitamin B6 is a key player in over 100 reactions in the body.
Potassium
Yams are rich in potassium, a mineral that helps regulate blood pressure. Potassium aids in the balance of sodium in the body, preventing high blood pressure, a significant risk factor for heart disease.
Folate
Folate, a B-vitamin found in yams, is vital for regulating homocysteine levels in the blood. Elevated homocysteine levels are associated with an increased risk of heart disease. Adequate folate intake can help lower these levels and support cardiovascular health.
Dietary Fiber
Yams are a good source of dietary fiber, which has various benefits for heart health. Fiber helps to lower cholesterol levels, reduce inflammation, and stabilize blood sugar levels. It also supports healthy digestion and weight management, both of which are linked to heart health.
Phytochemicals
Yams contain phytochemicals, such as flavonoids and polyphenols, which possess antioxidant properties. These compounds can help protect the cardiovascular and immune system, by reducing oxidative stress and inflammation.
Resistant Starch
Resistant starch is a type of starch that resists digestion in the small intestine and acts more like dietary fiber. It ferments lower down in the digestive tract where it feeds the friendly flora. It has a positive impact on insulin sensitivity and can help regulate blood sugar levels, which is important for hormonal balance.
Blueberry Juice
Blueberry juice offers a convenient way to tap into the health benefits of blueberries that indirectly support hormone balance and cardiac health. While blueberry juice doesn't contain hormones, it is packed with a variety of phytochemicals, antioxidants, and nutrients that can promote cardiovascular well-being and indirectly contribute to hormonal regulation
Antioxidants
Blueberry juice is abundant in antioxidants, particularly anthocyanins, which help shield cells, including those in the heart, from oxidative stress. This protection indirectly aids in maintaining hormonal equilibrium since oxidative stress can disrupt hormonal regulation.
Potassium
Blueberry juice provides potassium, which plays a vital role in controlling blood pressure. By keeping blood pressure in check, you indirectly promote hormonal balance, as imbalances in blood pressure can affect hormones like insulin and cortisol.
Vitamin C
Blueberry juice is a good source of vitamin C, an essential nutrient for heart health. It helps maintain the health of blood vessels, indirectly contributing to the regulation of blood pressure and hormonal balance.
Phytochemicals
Beyond anthocyanins, blueberry juice contains various phytochemicals and flavonoids with anti-inflammatory properties. These compounds help reduce inflammation within the cardiovascular system, indirectly promoting hormonal stability.
Modulating Lipids
Some studies suggest that blueberry juice can help improve lipid profiles by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol levels. An improved lipid profile indirectly supports hormonal regulation since cholesterol serves as a precursor for various hormones.
Beetroot Powder
Beetroot powder is a rich source of various chemicals and nutrients that can contribute to hormone balancing, particularly in the context of heart health.
Dietary Nitrates
Beetroot powder is renowned for its high nitrate content. When consumed, these dietary nitrates are converted into nitric oxide (NO) in the body. Nitric oxide is a vasodilator, meaning it relaxes and widens blood vessels.
This property can help improve blood flow, reduce blood pressure, and enhance overall cardiovascular health. Nitric oxide also plays a role in hormonal regulation, especially by promoting the relaxation of smooth muscle cells within blood vessels.
Folate
Beetroot powder is a good source of folate, a B-vitamin that plays a critical role in the synthesis and regulation of various hormones in the body. Folate helps in the metabolism of homocysteine, an amino acid that, when elevated, is associated with an increased risk of heart disease. By reducing homocysteine levels, folate indirectly contributes to better hormonal balance and cardiovascular health.
Phytonutrients
Beetroot powder contains a wide array of phytonutrients, including flavonoids and betalains. These compounds have antioxidant and anti-inflammatory properties, which can help protect heart cells and maintain the delicate balance of hormones that influence cardiovascular function. Reduced inflammation and oxidative stress can positively impact hormonal health.
Magnesium
Magnesium is another essential nutrient found in beetroot powder. This mineral is involved in numerous biochemical reactions in the body, including those related to hormonal regulation.
Magnesium supports the function of the endocrine system and can help balance hormones, which, in turn, influence heart and bone health.
Magnesium also plays a role in muscle and nerve function, including the heart's muscle function. It is a key player in maintain the heart’s rhythm.
Potassium
Beetroot powder is a good source of potassium, an electrolyte that helps maintain the body's fluid balance. Proper potassium levels are essential for healthy heart rhythm and blood pressure regulation. Balanced blood pressure is closely linked to hormone balance, as hormones like aldosterone are involved in regulating blood pressure.
Fermented Foods
Fermented foods have gained recognition for their potential health benefits, including those related to hormone balance and heart health.
Probiotic Impact On Gut Health
Fermented foods are rich in probiotics which are beneficial live microorganisms. These probiotics play a crucial role in maintaining a healthy gut microbiome. A healthy, balanced gut microbiome can indirectly affect gut health and influence hormone regulation because certain gut bacteria are involved in metabolizing and processing hormones, including those related to heart health, such as insulin and cortisol.
Inflammation Reduction
Chronic inflammation is a key contributor to heart disease and hormonal imbalances. Probiotics in fermented foods may help reduce inflammation by promoting a balanced, immune system in response. This can have positive effects on heart health and overall hormone regulation.
Cholesterol Management
Some studies have suggested that consuming fermented foods may have a modest effect on lowering LDL (“bad”) cholesterol levels. Elevated LDL cholesterol is a risk factor for heart disease. While the mechanisms aren't fully understood, the potential cholesterol-lowering benefits of fermented foods can positively impact heart health.
Blood Pressure Regulation
High blood pressure is a risk factor for heart disease. Some probiotics in fermented foods have shown potential in helping to lower blood pressure. By contributing to better blood pressure control, fermented foods indirectly promote heart health.
Nutrient Absorption
A healthy gut microbiome, which can be influenced by fermented foods, is essential for the efficient absorption of nutrients. Proper nutrient absorption is vital for overall gut health, and can affect hormone balance, including those related to heart health.
Weight Management
Weight plays a significant role in hormonal balance and heart health. Some research suggests that probiotics from fermented foods may help with weight management and fat loss, which can contribute to improved hormonal health and heart function. Many yogurts found on store shelves have artificial flavors and even coloring which counteracts the beneficial bacteria.
Stress Reduction
Chronic stress can disrupt hormonal balance and increase the risk of heart disease. Certain fermented, cultures, particularly those containing Lactobacillus and Bifidobacterium strains, have shown potential in reducing stress and anxiety, indirectly benefiting heart health. Other types of yogurt with less potent cultures and or added sugar are not hormone balancing and can actually add to stress.
Now that we've uncovered the incredible hormone-balancing effects of the ingredients in our Yamgurt recipe, it's time to put this knowledge into action. Imagine enjoying a creamy, dreamy bowl of yam-yogurt, perfectly balanced in flavors and nutrients of a plant-based yogurts.
So many people are afraid to make their own ferments, but we make it easy! By making your own Yamgurt at home, you take control of what goes into this delectable concoction, ensuring that every spoonful contributes to your well-being.
Yamgurt (Dairy Free Fermented Yam)
Equipment
- 1 dehydrator
Ingredients
- 4 Yams or Sweet potatoes lightly steamed or use raw if desired (or squash, carrots, etc.)
- 1-1/2 cups blueberry juice or rooibos tea, tart cherry, pomegranate, your favorite nut or coconut milk, or tea of your choice
- 1/2 teaspoon beet powder or pomegranate powder or red juice powder
- 1/4 cup coconut oil melted, if desired, to thicken
- 1/4 cup liquid starter or 1/4 teaspoon probiotic or 1/8 teaspoon powdered starter
Instructions
- Blend yams, blueberry juice, and powder(s) in a high speed blender. It should be the consistency of yogurt, so add a little more liquid if needed to get the right consistency. (If using raw carrots, rice in a food processor first and then put in a blender).
- If using the coconut oil, drizzle in while blending.
- Add the starter or probiotic and blend just to incorporate.
- Put into a glass or clean stainless-steel container and put it into your dehydrator or a yogurt maker. The internal temperature should be 105 to 112 degrees. Ferment 8-12 hours or until sour. You can put it in any warm place but use a thermometer, preferably laser thermometer.
- Chill until ready to serve.
- Enjoy a plain vegan yogurt with a few toppings, or serve as a simple breakfast parfait, create a savory dip, or create an "ice cream" featuring ginger and lemons to compliment the yams.
Nutrition
You can easily customize this non dairy yogurt and make new flavors each week by switching out the vegetable, the liquid, and the powder. The dairy free vegan options here are endless! You could even serve it as part of a breakfast buffet with plenty of beautiful tasty options for toppings: coconut cream, fresh fruit, your favorite nuts like organic almonds, organic coconut, macadamia nuts, and spices like cinnamon, ginger, and turmeric.
Where Can You Find This And Other Nutritious Recipes?
This delicious recipe was adapted from Carrot Yogurt, created by Steph Jackson founder of the friendly flora collective for Dr. Ritamarie’s Healing Kitchen Show.
For more healthful and delectable recipes perfect for the holiday season, be sure to explore “Healthy Holiday Traditions,” available at our Body Freedom Nutrition Lab. These recipes not only tantalize your taste buds but also prioritize your health and well-being
Instead of blueberry or sour cherry juice, could I just put frozen berries in the blender (maybe defrosted first??) with the rest of the ingredients?
Is there an alternative to coconut oil for a thickener?
I don’t recommend adding fruit to the ingredients before fermenting. You may end up growing too much yeast. You can leave out the juice and just use water. Just flavor your yogurt when you are ready to eat it.
I like to use coconut butter in place of the oil, but you can always leave it out, as well. The coconut oil just gives it a nice mouth feel.
I’m so sorry that I didn’t see your comment before today! You can use water or non-dairy milk, but save the fruit for flavoring when you eat it. Fruit has naturally occurring yeasts, and you don’t eat to grow them. For the coconut oil, you can leave it out or use coconut butter if you’re looking for something closer to a whole food. The coconut oil just gives it a nice mouthfeel like a whole dairy yogurt would.
Hello. I’m really excited to try out this recipe, but don’t know where to find the starter probiotic culture. Could you please help with that?
Have a great day!
You can purchase starter cultures at Cultures for Health or Body Ecology. It is always best to purchase directly from a reputable company, so you know the quality of the cultures are good and fresh, and the product hasn’t been sitting in a warehouse for too long.
Wow. I can’t wait to make this. I love yams but this takes them to a different level.
Yes! And it is so good!
Let us know how it turned out!
I like how you present the recipes with all the information about the ingredients and how they affect our health.
Yes! We love learning and sharing more and more about the health benefits of our foods.
Comment *I have tried to make a cultured pureed sweet potato three times, using Hannah white sweet potatoes twice and purple sweet potatoes once. Everything was scrubbed and sterilized. I did not use juice, but used boiled and cooled water. I used a probiotic fiber powder called PreBio that I use in my dairy yogurt. I used Bifidobacterium Longum probiotic capsules that I have cultured in milk. I had it in my yogurt maker at 106° for 36 hours, like I did my dairy ferment. I ended up with mold on top. A light pink mold on the white sweet potatoes and a gray mold on the purple potatoes. I got my temperature and fermentation time from page 242 in Dr. William Davis’ Super Gut book. I’m very discouraged. All my dairy ferments using single probiotics worked in milk.
I will try one more time for 8-12 hours, as you suggest. I would appreciate any suggestions. I really want to make this work.
Thanks
How did it turn out with the shorter fermentation time? For sweeter vegetables, I do recommend a starter to prevent growing yeast which is naturally occurring on sweet vegetables and fruits. I actually use a starter and a probiotic to prevent growing yeast and to add the strains I want.