If you’re looking to improve your gut health and enjoy a delicious, creamy treat, making your own L. reuteri yogurt is the way to go. This simple recipe uses coconut milk with high-fat content and gelatin to create a rich, probiotic-packed yogurt that’s perfect for a healthy lifestyle.

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Ingredients:

• 3 cans of high-fat coconut milk (shake well before opening)
• 1-2 tsp of L. reuteri powder (or 1-2 spoons of a previous yogurt batch if already made)
• 2 tbsp inulin powder (prebiotic to feed the bacteria)
• 1 tsp unflavored gelatin (or another thickening powder of your choice)

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Tools:

• A thermometer
• Sterilized yogurt jars with lids
• A whisk or spoon
• A yogurt maker or a warm spot with a consistent temperature

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Instructions:

1. Prepare Your Coconut Milk Base:

• Shake the can of coconut milk well before opening to ensure the fat is evenly distributed.
• Pour the coconut milk into a saucepan and warm it over low heat.
• Gradually whisk in 1 tsp of unflavored gelatin while heating. Stir until fully dissolved.

2. Cool the Mixture:

• Remove the saucepan from heat and allow the mixture to cool to 30-35°C (86-95°F). Use a thermometer to monitor the temperature. This step is crucial as temperatures above 42°C (108°F) can kill the beneficial bacteria.

3. Add the Inulin and L. Reuteri:

• Once cooled, stir in 2 tbsp of inulin powder. This acts as food for the L. reuteri bacteria.
• Add 1-2 tsp of L. reuteri powder, or if this is not your first batch, you can use 1-2 tbsp of your previous yogurt as a starter culture. Stir gently to combine.

4. Sterilize Your Jars:

• Boil water and pour it over your jars and lids to disinfect them.
• Allow the jars to cool to 30-35°C before adding the yogurt mixture.

5. Fill the Jars:

• Pour the coconut milk mixture into the sterilized jars, filling them to just below the rim.
• Seal the jars with their lids.

6. Fermentation:

• Place the jars in a yogurt maker or a warm spot where the temperature remains around 37°C (98°F). If you don’t have a yogurt maker, you can leave the jars on your kitchen counter if the room temperature is between 24-26°C (75-79°F). Cover with a clean towel to maintain warmth.
• Let the yogurt sit undisturbed for 36 hours. This extended fermentation allows the L. reuteri bacteria to multiply and thrive.

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Tips for Success:

• Ensure the temperature does not exceed 42°C (108°F), as this will kill the bacteria.
• If you want thicker yogurt, you can experiment with adding more gelatin or other thickeners like agar-agar.
• Using a thermometer is crucial to maintain optimal temperatures for fermentation.
• After fermentation, store the yogurt in the refrigerator. It will keep for up to 1-2 weeks.

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Why This Yogurt is Special:

• Gut Health: Packed with probiotics from L. reuteri, this yogurt supports digestion, immunity, and even mood regulation.
• Dairy-Free: Perfect for those avoiding traditional dairy-based yogurt.
• Customizable: You can tweak the thickness and flavor to suit your preferences.

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Enjoying Your Yogurt:

Serve your L. reuteri coconut yogurt with fresh berries, a drizzle of honey, or a sprinkle of granola for a healthy and satisfying treat. Not only are you indulging in a delicious snack, but you’re also nourishing your body with powerful probiotics.

This simple, step-by-step recipe makes it easy to craft your own gut-healing yogurt at home. Start today and experience the benefits of this amazing fermented food!

Benefits of L. Reuteri (Lactobacillus Reuteri):

1. Gut Health Support

• Restores and maintains a healthy gut microbiome.
• Helps in the prevention and management of diarrhea, including antibiotic-associated diarrhea.
• Reduces symptoms of irritable bowel syndrome (IBS), such as bloating and gas.
• Enhances digestion by supporting beneficial gut bacteria.

2. Immune System Boost

• Strengthens the immune system by increasing the production of protective antibodies.
• Reduces the frequency and severity of respiratory infections.
• Lowers the risk of allergies and inflammatory responses.

3. Anti-Inflammatory Effects

• Reduces systemic inflammation, which may help with chronic conditions like arthritis or autoimmune diseases.
• Promotes a balanced immune response, reducing the risk of chronic inflammatory conditions.

4. Skin Health

• Improves skin conditions such as eczema and acne by reducing inflammation and improving gut-skin health connection.
• Promotes collagen production, enhancing skin elasticity and reducing wrinkles.

5. Cardiovascular Health

• Lowers bad cholesterol (LDL) and improves the lipid profile.
• Potentially reduces blood pressure by supporting overall vascular health.

6. Hormonal Balance

• Supports increased production of oxytocin, known as the “love hormone,” improving emotional well-being and social bonding.
• Helps regulate cortisol levels, reducing stress and improving mental clarity.

7. Dental and Oral Health

• Reduces harmful bacteria in the mouth, lowering the risk of cavities and gum disease.
• Improves oral microbiome balance, promoting healthier gums.

8. Enhanced Mood and Brain Health

• Boosts serotonin production, improving mood and reducing symptoms of depression and anxiety.
• Enhances memory and cognitive functions through its gut-brain connection.

9. Weight Management

• Supports a healthy metabolism by improving gut health.
• Reduces cravings and appetite, assisting in weight control.

10. Bone and Joint Health

• Increases vitamin D and calcium absorption, supporting bone density and strength.
• May reduce joint inflammation, improving mobility and reducing pain.

11. Anti-Microbial Properties

• Produces reuterin, a compound that inhibits the growth of harmful bacteria, yeast, and pathogens.
• Prevents infections by promoting a protective gut barrier.

12. Anti-Aging Properties

• Boosts oxytocin levels, which are linked to longevity and emotional well-being.
• Enhances cellular repair and regeneration processes.

13. Supports Women’s Health

• Balances vaginal microbiota, reducing the risk of yeast infections and bacterial vaginosis.
• Promotes overall reproductive health.

14. Supports Men’s Health

• May improve sperm quality by reducing oxidative stress in the reproductive system.
• Enhances hormonal health and vitality.

15. Improves Sleep Quality

• Encourages relaxation by promoting healthy oxytocin and serotonin levels.
• May support circadian rhythm regulation through gut-brain interaction.

16. Child Health

• Helps prevent colic in infants by improving gut microbiota.
• Supports healthy growth and development by enhancing nutrient absorption.

By incorporating L. Reuteri into your diet through yogurt or supplementation, you can enjoy these wide-ranging health benefits. Let me know if you’d like any additional details!

More inspiration can be found here: https://drdavisinfinitehealth.com/2019/07/how-to-make-l-reuteri-yogurt-step-by-step/

– Kindly Mark Barner