L-Reuteri Coconut Yogurt

L-Reuteri Coconut Yogurt

L-Reuteri Coconut Yogurt

This wonderful Coconut Cream based L-Reuteri yogurt tastes great and will help keep your gut populated by beneficial bacteria (Probiotics). Since it’s dairy free, the dairy / lactose intolerent among us will have no issues there. You will no doubt notice there are some unusual ingredients in this yogurt for a site that is generally very low-carb in nature. The sugar and potato starch (and inulin, actually) all serve as food for the bacteria. If you’ve successfully fermented this coconut, there will be little to no added carbohydrate remaining since the bacteria will have eaten it all up!

Ingredients

  • 3 cans coconut cream
  • 2 tablespoons potato starch
  • 2 tablespoons inulin powder
  • 2 tablespoons granulated sugar
  • 1 cup coconut milk powder
  • 1 packet gelatin
  • starter (a couple of tablespoons from previous batch of L Reuteri yogurt or crushed L-Reuteri tablets)

Instructions

Sterilize coconut cream by heating it gently to 180F / 82C. If you do this in the microwave, please take EXTREME CARE and go slowly by stirring every minute after about the first 4 minutes. When you break the surface with a spoon, GO SLOWLY and stir GENTLY until any localized boiling / bubbling ceases. While the average temperatue of the coconut cream may be well below the boiling point of water, localized hot spots can ruin your day. Please exercise caution.

If your coconut cream isn’t in the vessel you’ll use for fermentation, transfer it now while it’s hot as this will sterilize your vessel.

Allow to cool well under 100F / 38C. Otherwise, you’ll kill the bacteria you’re adding!

Add in the remaining ingredients. If you’re using L-reuteri tablets, make sure you’ve crushed them first! Stir to break up chunks until you have a homogeneous mixture.

LIGHTLY cover the container. A tight cover is an invitation to a minor disaster since the bacteria will be giving off carbon dioxide as they ferment your coconut cream. You do not want this gas to build pressure.

L-Reuteri seems to ferment best above 100F / 38C – but DO NOT EXCEED 110F / 43C. You will KILL the bacteria. Please be aware that not all yogurt makers provide fine enough control of the temperature to ferment L-Reuteri. Some successfully use electric blankets. Some find the pilot light in their oven makes fine yogurt. We’ve found that an immersion circulator for a Sous Vide style process gives us consistent, controllable results.

Fermentation takes many hours. We’ve been successfuly making L-Reuteri Coconut Yogurt at 106F for 30 hours.

http://coachloli.com/recipe/l-reuteri-coconut-yogurt/

Coming Soon – Mister Coach’s Bison Wings

Folks, this is just a tease for an upcoming recipe.  We’re tuning a couple of taste and texture elements – but let’s just say that tasting / testing the recipe along the way ain’t a bad gig.

We’d really like to hear from you.  Please let us know on social media or by commenting on these posts if there’s a recipe you’d like to see or if you have questions on prep – or maybe if the recipe didn’t quite work out for you.

We’re here to help you succeed!

Breakfast Sandwich – Mixed Reactions

Hopefully you’ve seen our Eggless Biscuit Recipe from a few weeks back.  That recipe yields a pseudo-bread that is dense and flavorful.  Unlike a piece of wheat based bread, it is its own thing without much accompaniment – although slathering it with butter doesn’t hurt!

Bacon Egg Cheese Sandwich
Bacon Egg Cheese Sandwich

This morning we decided to try making breakfast sandwiches with it.  Given Coach Loli’s constitution’s disagreement with eggs and dairy, she just had bacon (and lots of it) on hers.  I made mine with bacon, egg, and jack cheese.

Now, The Coach really liked her sandwich.  It was “very satisfying” and “bread-y and bacon-y”.  She truly seemed to enjoy it.  I wasn’t so thrilled with mine.  I felt like the VERY tasty bread overpowered everything else on the sandwich and there was no real complement of elements.

We’re posting this partly because its important to point out that we’re all learning stuff all the time – and partly to encourage you to try stuff!

Can You Still Eat Out?

So you’re doing great. You’ve been watching your carb intake and steering clear of spikey foods. You’ve pushed through the low carb induction malaise (aka – the dreaded Keto Flu). Your clothes fit better and the scale has been your friend. Yay! Thing is, now you’re looking to go out to dinner. Maybe it’s Date Night or a friend’s birthday. Maybe just lunch with co-workers. Just adapt!

Tonight, Coach Loli and I went to one of our favorite local restaurants. It’s a Middle Eastern / Mediterranean style place. If you know anything about those cultures, you know that rice and bread are the norm. No worries.

We both got a lamb kabob plate. We asked for something green to be substituted for the rice – and the proprietors kindly obliged with a nice green salad. We also asked that they not provide bread for the table. Additionally, we try to keep some small bottles of a quality olive oil on hand so that we can up the fat content of the meal and feel satiety afterwards.

All that said, there was still hummus on the plates. We both indulged to varying degrees (my degrees varied FAR more than Coach Loli’s). The salads had tomatoes – and I had some while The Coach abstained. In the morning, we’ll likely both still have completely acceptable blood sugar and ketone numbers.

Learn how to make the best of a menu and figure out what indulgences you’d like to undertake. Keep in mind how you feel – and if you track things like blood glucose, see how those biometrics track. Enjoy your food and the company it brings! Just be wary that it not turn to license to go off the rails for multiple meals. In time, making these adjustments will be second nature and you’ll be able to stay metabolically healthy with the occasional menu challenge.

Oh My Lovely Porterhouse

You know how you should let meat rest before you go all caveman (or in my case, cave woman) on it? That is by far one of the hardest things I did today – wait for that big, beautiful, perfectly rare porterhouse. My wonderful husband pan seared that beast in some grass fed tallow. We’re big fans of tallow and other healthy animal fats!

I do, as we’re certain you’ve ascertained, like my steak rare. I also prefers it very lightly seasoned with only the basics – salt and pepper. According to me, “If it’s a good hunk of meat it wont need much!”

“What about the green stuff?” Shaved brussel sprouts sauteed in bacon grease and seasoned with  (you guessed it) salt and pepper. In our kitchen the KISS method is the rule, not the exception. The simpler the better!

Simple Techniques Transform Simple Ingredients

We hear all the time that cooking is difficult or that it takes too much time.  It’s good to be reminded that simplicity can yield really tasty as well as visually appealing dishes.

We present for you a simple pan seared pork chop.  Salt, pepper, and bacon fat saved from previous batches of bacon.

Alongside the chop are some roasted veggies.  Salt, pepper, garlic powder, and generous amounts of olive oil.  If you’re short on time like we usually are, you can pre-steam the veggies by microwaving them covered until they’re steamy but not cooked.  Then toss them with the seasoning and olive oil, transfer to an aluminum foil lined pan, and roast at a high temperature (450F-ish) until done to your liking.

Those pretty purple onions are just pickled red onions.  We’ll talk about those another time – but suffice it to say that they’re simple to prepare ahead of time and are a nice condiment and aestheticly pleasing garnish.

Bacon!!

What can we say? Bacon is magic!

Coach Loli and Mr. Coach keep cooked bacon in the fridge for quick, easy, and magical meals. For this one just heat up the bacon in a little (okay a lot) of bacon grease and toss in the cabbage but don’t cook it, just heat it up to avoid developing sugars. You could also do this with spinach or kale if you were so inclined.

The juxtaposition of the ho-hummery of cabbage and super-yumminess of bacon make this a treat full of healthy, natural fat, a modest amount of protein, and prebiotic fiber.

And, by the way, this means you should SAVE YOUR BACON FAT!

Shrimp All’olio Coach Loli Style

Shrimp is a favorite of Coach Loli and Mr. Coach They are also fans of pasta all’olio.

Since they are keto eaters the pasta had to be swapped for those weird and wonderful Konjac noodles. Coach Loli doesn’t eat dairy so she swapped out butter for ghee. The noodle swap kept the dish VERY low carb and keto friendly while the ghee added a simple and delicious flavor and, of course, healthy fat. It also kept it dairy free. If you’re a dairy eater, butter will do just dandy. The lemon juice and red pepper flakes the Coach added deepened the flavors of the garlic and shrimp.

What traditional dishes have you re-invented?

Tepanade on The Go

Tepanade on The Go

Tepanade on The Go

Sometimes you just need a snack that can go with you. Coach Loli is a big fan of tepanade. You can dip all kinds of low carb goodies in it.

Have you tried dipping pork rinds in tepanade? It's delicious!

Those olives are low carb and full of healthy fat, the garlic is a great prebiotic, capers are just yummy, and the extra EVOO just adds more to keep you satiated.

This is a perfect small meal or on the go snack.

Ingredients

  • 1 Cup Kalamata olives
  • 2 Cloves garlic roughly chopped
  • 2 Tablespoons capers, drained
  • 1/4 Cup extra virgin olive oil
  • Pinch sea salt

Instructions

Combine all the ingredients except EVOO in a food processor and chop to desired consistency. Put in a bowl and incorporate EVOO. Refrigerate until it's time to eat!

http://coachloli.com/food/tepanade-on-the-go/

Savory Chicken Noodle Skillet

Savory Chicken Noodle Skillet

Savory Chicken Noodle Skillet

We like things simple around here! Mr. Coach almost always roasts a couple of chickens on the weekend as part of our meal prep. Chicken is pretty versatile and warms up quickly when we get home from a long day's work. Tonight we chopped up some breasts, added a few things, and voila, dinner.

Ingredients

  • 2 cooked chicken breasts, cubed
  • 1 Cup dehydrated mushrooms
  • 20 small asparagus stocks cut into 1" pieces
  • 2 packages Konjac noodles
  • 4 Tablespoons chicken schmaltz or other healthy cooking fat
  • 1/2 cup chicken stock
  • 2 teaspoons Trader Joe's 21 Spice Salute
  • 1/2 tablespoon smoked paprika
  • 1 Cup boiling water

Instructions

Pour 1 cup boiling water over 1 cup dehydrated mushrooms and 21 Spice Salute mix and set aside for five minutes or more. Drain and rinse Konjac noodles and set aside.

Heat a skillet, preferably one that is not non-stick, and add fat. Cube cooked chicken breasts and add to hot cooking fat. Sautee until the chicken has warmed through. Add chicken stock, mushrooms with liquid, asparagus, noodles, and paprika. Sautee for 10 minutes and serve.

http://coachloli.com/food/savory-chicken-noodle-skillet/