Coconut Yogurt Overnight Breakfast Bowl

"What the heck is Kefir? Cultured what? Fermented vegetables? I've made homemade yogurt, but what's all this other stuff?"

Those may or may not have been my exact thoughts when I first heard about these strange terms. After some research, trial and error, and a little taste testing, this topic suddenly has my undivided attention.

Still don't know what I'm talking about?

I'm talking about bacteria. (dun dun dun!) Don't panic, these microorganisms are the good guys. For a long time western culture has had it out for bacteria in any form - antibiotics when you get the sniffles and antimicrobials in the form of hand sanitizer and cleaners. But, just like cholesterol can be divided into good (LDL) and bad (HDL), so can bacteria.

The thing is, our gut needs the good kind of bacteria, called bifidobacteria and/or lactobacilli. And chances are you've already had some cultured microorganisms...yogurt anyone? Ongoing research shows that these kinds of beneficial bacteria support a healthy digestive system, boosts the immune system, and greatly improves the health of the whole body. This is even more important for those with gastrointestinal diseases. I have first hand knowledge from before my daughter was diagnosed with celiac disease and we went gluten free that when the gut is not working properly, overall health and well-being goes down the toilet. Seriously, happy intestines make a happy and healthy person.

If you'd like to read more about healthy bacteria, here's a great article.

Ok, so what's this about kefir, cultures, and fermentation?

These are all methods for consuming (in a yummy way) the good bacteria our bodies need to enjoy optimal health. Basically, you're making your own probiotics. Fermented vegetables recipe and how-to coming soon!
Kefir is traditionally a creamy milk-based drink that has been cultured at room temperature, while yogurt is cultured at a temperature around 110 F and has a thicker consistency. Depending on whether you have a yogurt maker or not, you can make this overnight breakfast bowl with coconut kefir instead of coconut yogurt.

I cultured mine in a yogurt maker instead of at room temperature. Details, details. Call it whatever you want. It's a dairy free, superfood, that's great in this simple breakfast.

This breakfast is a gluten free, clean eating, Paleo, refined sugar free, protein packed, super food studded...(inhale over exaggeratedly)...very filling, simple, and yummy bowl of goodness!

To Make Coconut Yogurt/Kefir You'll Need:

Yogurt maker or a quart jar

2 cans full fat coconut milk (NO added ingredients like emulsifiers or thickening agents)

Freeze Dried Yogurt Starter or a good RAW Probiotic (two capsules emptied)

Heat coconut milk in a medium sauce pan until it reaches a temperature between 107-112 F. Use a candy thermometer to check. Add in the yogurt starter or empty two capsules of probiotics in to the milk. Stir until it's incorporated.

If culturing in a yogurt maker:
Pour coconut milk into yogurt maker. Turn it on and come back in 7-10 hours. Remove from yogurt maker and set in the fridge for 4-5 hours to set up and thicken. Since coconut milk is chemically very different from dairy milk you may not end up with a very thick yogurt consistency. Try putting the cans of coconut milk in the fridge before and only use the cream, leaving the watery liquid out. Prepare the coconut cream as directed above.

If culturing at room temperature (kefir):
Make sure the cans of coconut milk are room temperature. Pour into a quart jar and stir in the starter or probiotic. The lid should be just barely tightened to allow the gasses from the fermentation process room to move. Set the jar in a warm (68-78 degree F), dark pantry. In 7-9 hours move the jar from the pantry to the fridge and allow it to cool and set up for 4-5 hours.

Coconut Yogurt Overnight Breakfast Bowl:

In a bowl combine any or all of the following to suit your fancy until it reaches 1 cup:   gluten free oats, quinoa, roughly chopped nuts (almonds, pecans, walnuts, hazelnuts, you get the idea), Chia seeds, and/or hemp heart seeds.

Pour 1 cup Coconut Yogurt/Kefir over dry ingredients. Stir to combine. Cover and set in the fridge overnight.

The next morning drizzle in some raw wild honey over top and plop some fresh berries in.


Food Lamor by Melissa

What Are Fermented Vegetables & How To Make Them
Gluten Free Quick Rolls

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Sunday, 20 January 2019

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Melissa Cornwall has spent years researching and implementing nutritionally-based approaches to health and wellness. Her lifelong love of food and health evolved from a hobby to a passion when her daughter was diagnosed with a rare autoimmune disease.

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