Maintain and restore with food – phase three of the protocol for healing your gut according to Lee Holmes includes eating a fermented food every day. “Once your gut lining is healed…you can start to incorporate one cultured food such as Cultured Vegetables…Sauerkraut…Kimchi…Coconut Kefir or Home made Kombucha to colonise your gut with healthy flora. and boost your inner ecosystem.” (p.83)
Kefir Yoghurt
Recipes and Images from Heal Your Gut by Lee Holmes (www.murdochbooks.com.au)
Kefir Yoghurt
serves 2
Boost your inner ecosystem with the beneficial bacteria in this delicious yoghurt to keep your immune system strong.
You’ll need a sterilised glass bowl or large jar, a blender, a strainer, a square of muslin (cheesecloth), an elastic band and a wooden spoon. (Avoid using metal, and store in a glass jar.)
3 young coconuts, at room temperature
2 dairy-free probiotic capsules or 1 tablespoon dairy-free probiotic powder
liquid stevia or stevia powder, to taste
fresh berries, to serve (optional)
Open the coconuts and strain the coconut water into a bowl. Set aside.
Scrape out the coconut flesh, trying not to include any husk, and place in a blender. Add the coconut water and blend until creamy – it should have the consistency of yoghurt.
Pour the mixture into a glass bowl and add the contents of the probiotic capsules or the probiotic powder.
Cover the bowl with muslin (cheesecloth), securing it with the elastic band, and put in a cool, dry, dark place for 1–2 days. When ready, it should taste fairly sharp without a hint of sweetness.
Add stevia to taste, then refrigerate and enjoy over the next 7 days. Serve with fresh berries, if using.
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