MY DELICIOUS COCONUT YOGURT RECIPE

A delicious and vegan breakfast or dessert. Usually they cost a lot of money in the stores, hence I’ve decided to make it at home. 

 

Equipment needed:

  • Yogurt maker – if not you can use the oven 
  • Wooden spoon or plastic spoon to stir (not metal as this can react negatively with the probiotics)
  • Sterilised glass jar
  • food thermometer

 

Ingredients:

  • 2 cups of full fat coconut milk (make sure the fat content is at least 18 gr above, a brand that worked well with me is Aroy-D Coconut Milk)
  • 1 tBsp cornstarch (helps to make the yogurt really tangy and creamy)
  • 1 tsp powder yogurt starter or 2 tBsp store-bought unsweetened plain coconut yogurt

 

Instructions:

Sterilize all your equipment with hot water before using them and let it dry out.

To begin making the coconut yogurt, start by setting aside 1tbsp of coconut milk to mix the yogurt starter into.

Meanwhile, heat up the coconut milk and cornstarch together over medium heat, till the mixture reaches 82ºC, stirring occasionally.

Leave the milk to cool down till between 42-44ºC and then add in the 1 tsp yogurt starter and coconut milk combination into the heated coconut milk and mix well. -OR- If you are using a store-bought coconut yogurt, just add it to the heated coconut milk and stir well.

This coconut yogurt mixture now needs to be ‘incubated’** at around 44ºC for around 10-12 hours minimum. You can even leave it for up to 16 hours for a thicker, more tart yogurt.

You can then store your coconut yogurt in a sterilised glass jar in the fridge. This usually lasts between 5-7 days.

Also for the next batch you can reuse this yogurt to make it. 

 

YOGA and STATS

As an avid yoga consumer and a current YTT student, I wanted to learn what’s the global yoga industry’s potential and how it has evolved in the past years. Here’s what’s I found and I’d like to share with you: 

 

Did you know that currently the global yoga studio industry is estimated to be worth $88bn and expected to reach $215bn by 2025.

The most established and biggest markets are the US, UK, and Australia. However, the Asia Pacific region is expected to see the highest growth over the coming years.

 

Yogis spend a lot of money on their hobby. According to research by the Yoga Alliance, a typical yogi will spend $62,640 on classes, workshops, and accessories over their lifetime. This equates to about $90 per month, almost half of which is just on classes. There’s clearly a huge opportunity to serve this dedicated audience and generate a strong income in the process.

 

Other Interesting Yoga Statistics

 

  1. Around 44% of yoga practitioners practice yoga 2-3 times a week.
  2. An average yoga practitioner spends around $90 a month on yoga.
  3. Over 55 million people will start practicing yoga by 2020.
  4. 37% of yoga enthusiasts have children who also enjoy practicing.
  5. The cleanliness of the yoga studio is a major factor for 70.5% of yoga practitioners when deciding on where to take yoga classes.
  6. Lack of flexibility is what holds 32% of non-yogis from trying yoga out.
  7. Aside from in-person classes, 24% of people also use yoga apps or yoga guided by videos to practice.
  8. 1 in three practitioners in the US has attempted at least once to practice yoga outside of class.
  9. A research conducted on 52 women with anxiety and depression has shown a decrease in symptoms after 12 sessions of hatha yoga.
  10. 54% of yoga practitioners said that yoga helps them release tension.
  11. According to yoga injury statistics, yoga deteriorates 21% of existing injuries and triggers musculoskeletal pain in 10% of cases.
  12. The average yogi is willing to spend $40 to try yoga once.m
  13. 8% are willing to spend about $100 to get a memorable yoga experience.
  14. 66% of yoga practitioners do at least one class per year in an experimental setting.
  15. 40% of yoga practitioners in the US say that it motivates them to eat healthy.
  16. 94% of yoga practitioners say they do yoga for wellness-related reasons.
  17. 15 minutes of yoga practice everyday changes the brain’s chemistry and boosts mood.
  18. There are over 100 styles of yoga.

A slow and steady path towards the yogi diet

I’m a strong believer of “you are what you eat”, since over half a year that I’ve been trying to be conscious of my food intake. As many of you I’m a big foodie and I truly enjoy spending a meal in company. 

Few tips that I can share here in order to make this transition smoother and much more enjoyable:

  • Plan small and gradual steps, don’t rush into results: After making my mind of cutting down meat and fish intake, I started with 1 full day vegetarian every 2 / 3 days. After a few months moved it to full weekdays only vegetarian meals and only during social gatherings I’d be also consuming meat products.
  • Give yourself some rewards: this is to encourage yourself and remind yourself that you are doing a great job. For instance I really enjoy carbs and dairies, so in order to give up fully on meat and fish I’d prize myself with a nice croissant in the morning or some nice cheese in my salad. However, again be mindful even with these products.  
  • Speak and share about it: I feel sharing your achievements and new recipes with the loved ones around you is extremely encouraging and you’d realize that there are many people around you that would like to take part as well. 
  • Sometimes when the motivation falls short, try to remember your whys? What motivated you in the first place to take on this transformation journey. Is it health related? Is it environmental related? or just a personal challenge? In my case, I watch documentaries about the mass food industry helps a lot to remind me the “why” I decided to take up this journey.

Following the yogic diet class in YTT, I decided to dig a little deeper into what are considered the Sattvic food and how to consume it.

 

Sattvic food:

  • wholemeal bread
  • fresh fruit and vegetables
  • pure fruit juices
  • Milk (I’m using plant based milk and yogurt as well)
  • butter and cheese
  • legumes
  • nuts
  • seeds
  • sprouted seeds
  • honey and herb teas

 

In general lines, there are some simple guidelines to the yogic diet:

  • Vegetarian diet, this should be enough to provide all the nutrients your body needs without harming animals.
  • Free from refined and chemical stimulants food: if possible choose to use organic products and avoid stimulants such as caffeine, tobacco and alcohol.
  • Regulate your meal intake to regular timings so your body gets used to these cycles and utilizes the energy in a more efficient way. Avoid food 2 hrs before exercise or sleep.
  • Slowly introducing the fasting habit into your regime. The purpose here is to cleanse your body completely. You can start with only intaking liquids (juices) for the whole day once a month. Slowly cutting down into nothing once a week. I would say this is the toughest part for me.

The beginning of my meditation jouney

2020 should have been a year when we take everything slowly and pausing for longer. However, I realized that this has been one of the most productive years of my life. I’ve never spent so much time learning about myself, checking in with myself to see how I felt throughout the day.

This is also the year when I decided to give meditation a try and have the discipline to turn it into a habit. My main motivation was: I wanted to be more disciplined in my lifestyle and have more control of my mind. I struggle a lot in focusing on 1 thing and I get distracted very easily – which is affecting me negatively on my daily productivity.

I joined a WhatsApp group from friends to give it a try the abundance challenge for 21 days from Deepak Chopra. 

I started off really motivated and each day I was really looking forward to receiving the daily task and meditation recording. Yes, every day we would receive a daily mantra with its explanation was not only just the 10 min meditation but also a daily mantra as well as some assignment around the theme of the day.

All the way to the 10th class I started to be very distracted also by external factors, unfortunately, by the 12th class, I gave up completely. 

After a couple of weeks, when my routine came back again, I felt the need to pick the meditation back again. I realized that even without seeing much results, I quite enjoyed the journey each day. My thoughts were still hard to be controlled but when there are even a few seconds of that inner quiet and emptiness, it makes it worth it. 

My second attempt is with headspace the APP, this time I created my own routine. Since I was working at home, I needed a morning good habit routine before opening my laptop. 

I would start with a 15/20 min warm-up yin yoga practice, just 3 or 4 poses to stretch and wake up the body. This would help me to focus more also during meditation. As I tried the other way around and it was much harder for me to focus. 

Following the warm-up I would play a 10 min meditation with Mid body and it’s a great tool for beginners as it does guide you through the different techniques on maintaining the focus throughout the session. Some examples that I would recall: focusing on your breath, shifting your focus from the top to the bottom of the body, making sure to check-in on different points of the body.

From time to time I’d also attempt a silent meditation without any music, voice-over to help, and surprisingly It was much easier than I thought. 

This habit lasted for 3/4 months until I started my YTT and came across pranayama practices.

I cannot say that I established a pranayama meditation habit but it’s definitely on my to-do list. 

As you can see, this is just the beginning of a very long road into the meditation journey. I think I’m definitely committed to improve, even by reading back my notes I can see that I made some baby steps forward. 

To sum up, from this experience. The outcome is really not important, as long as you enjoy this journey, no need to stress yourself of the target/ result. It will come.

I hope this was even a little encouragement for you to take on the meditation challenge. Don’t give up!