Basic, Unflavored, Vegan Almond Yogurt Drink, Strawberry Yogurt Drink, and Chai-Chi Yogurt Drink
Have you ever heard the saying “health begins in the gut”? Well, it is absolutely true. The practitioners of both traditional Chinese and Ayurvedic medicine always stress that in order to attain wellness, you must first address the health of the digestive system.
It doesn’t matter that you may be consuming the best diet in the world; if you don’t digest your food properly, then you don’t transform those nutrients (carbohydrates, proteins, fats, vitamins, minerals, etc.) into the chemical substances that make up the body’s tissues. What you don’t digest, you don’t assimilate; therefore, the food you just ate won’t nourish, energize, or promote health, well-being, or beauty. It just makes sense. A fully functioning digestive system is vital for preventing disease and maintaining energy levels.
In terms of encouraging good digestive, as well as overall health, I can’t emphasize enough the importance of consuming foods that provide probiotics, also known as “good” bacteria. Bacteria are a necessary, natural part of life, and most do not harm you. Many are benign strains that actually protect you from disease by devouring or crowding out harmful invaders and controlling the overgrowth of malicious cohorts such as harmful bacteria, yeasts, and other fungi. Beneficial intestinal microbes help synthesize B vitamins and increase the absorption of nutrients such as calcium and iron. Given the importance of these inhabitants, perhaps the growth and strength of probiotic populations in your bowel deserves more attention.
The classic source of probiotics is dairy-based yogurt: sour, fermented milk that has been curdled to a consistency similar to custard by the introduction of lactobacillus bacteria, which produces lactic acid from the carbohydrates or sugars contained within. But traditional, sour-tasting fermented foods such as miso, kimchi, tempeh, and sauerkraut, though less obvious choices by those who are unaccustomed to such fare, are all rich sources, and they also tend to contain high levels of food enzymes. Both probiotics and enzymes act as little personal assistants for the digestive system that work to give you better access to the nutrients in the food you eat. Now, with the recipes in this chapter, you can add raw vegan yogurt drinks to your list of probiotic and enzyme-rich food sources!
The information in this chapter introduces the relatively new process of making a creamy, pourable, raw vegan yogurt (similar to kefir, but a tad thinner and a wee bit more tart), made from fresh almond milk. The first recipe, a basic, unflavored yogurt drink, is the base for 10 additional recipes that feature spices, natural flavorings, and fruits in luscious, healthful variations that will please even the most discriminating palates. These drinks really satiate my appetite for hours and simply make me feel good all over!
This is a specialty drink and requires the purchase of nondairy yogurt starter. The particular yogurt starter I have found that works best with freshly made raw almond milk is the Yolife Yogurt Starter — Extra Super Concentrated Formula (to purchase, see the resource section under Tribest Corporation). It is a dairy-free mix of dextrose and lactic acid bacteria including bifidobacterium longum, lactobacillus acidophilus, lactobacillus bulgaricus, and streptococcus thermophilus. This particular yogurt culture will maintain effective activity for 1 year if stored in the freezer or remain effective for approximately 4 months if stored in the refrigerator. It is recommended that you do not store it at room temperature for more than 2 months. Note: Please feel free to experiment with other brands of nondairy yogurt starters, as you might find one that you like better than Yolife.
The directions on the package, which require heating either dairy milk or soymilk to just shy of boiling, then cooling the milk to 104 to 113°F before adding the yogurt starter, are to be ignored. Please follow my exact directions given in Basic, Unflavored, Vegan Almond Yogurt Drink, the first recipe in this chapter.
Yield: About 4 cups or 2 to 4 servings
Many years ago, when I used to consume dairy yogurt, I preferred it plain, creamy, and smooth. This recipe tastes quite similar to plain yogurt, but has a much thinner consistency, similar to half-and-half. Enjoy this recipe as it is, simple, tangy-tart, and luscious, or as the base for all of the other yogurt drink recipes in this chapter. I particularly like it poured over raw muesli and sliced bananas or with a bowl of berries topped with raw honey or maple syrup.
Note: Do not use the instructions on the Yolife Yogurt Starter package.
A good source of: vitamins B and E, potassium, phosphorus, calcium, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, protein, and slow-release carbohydrates
Yield: About 5 cups or 3 to 5 servings
This oh-so-energizing smoothie is light, yet filling, and full of deliciously creamy, sweet-tart, strawberry flavor. Makes a wonderful breakfast drink or afternoon pick-me-up treat. Try it poured over a bowl of summer-ripe fresh peach or nectarine slices — now that’s heaven!
A good source of: antioxidants, enzymes, probiotics, vitamins B, C and E, potassium, phosphorus, calcium, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, protein, natural sugars, and fiber
Yield: About 5 cups or 3 to 5 servings
Delicate flavors of vanilla and sweet dates permeate this yogurt drink. I like to enjoy this soothing, yet gently energizing beverage in the late afternoons when I’ve had a particularly stressful day. It’s quite delicious when poured over raw muesli topped with sliced banana or blueberries.
A good source of: antioxidants, vitamins B and E, enzymes, probiotics, potassium, phosphorus, calcium, magnesium, copper, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, protein, natural sugars, and fiber
Yield: About 5 cups or 3 to 5 servings
Sweet-tart mangoes and blueberries combine blissfully well with the tang of yogurt, resulting in a silky-textured beverage that can be enjoyed whenever you need a delicious, fruity pick-me-up. I’ll sometimes drink the entire recipe and call it lunch. It’s quite filling and incredibly energizing, and it provides an explosion of antioxidants.
A good source of: antioxidants, vitamins B, C, and E, enzymes, probiotics, potassium, phosphorus, calcium, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, protein, natural sugars, and fiber
Yield: About 5 cups or 3 to 5 servings
The combination of banana, cinnamon, and almond yogurt makes a truly luscious drink. It’s quite filling and energizing with a nice, warming, spicy bite — perfect for breakfast, lunch, or afternoon snack.
A good source of: antioxidants, vitamins B and E, enzymes, probiotics, potassium, phosphorus, calcium, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, protein, and natural sugars
Yield: About 5 cups or 3 to 5 servings
Feeling stressed out, dried, fried, frazzled, and fatigued? Then this herbal remedy is for you. I’ve added Solomon’s seal root and astragalus root powders, two rejuvenating herbs that when combined will promote relaxation of the nervous system, plus provide demulcent and anti-inflammatory properties to soothe an irritated digestive tract. This banana-flavored beverage will help enhance overall well-being and vitality and gently energize without over-stimulating.
A good source of: antioxidants, vitamins B and E, enzymes, probiotics, potassium, phosphorus, calcium, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, protein, and natural sugars
Yield: About 6 cups or 3 to 6 servings
Long ago the word “fool” was used as a term of endearment. A fruit “fool” is an old-fashioned, simple yet elegant recipe combining fruit, often berries, with confectioners’ sugar, whipping cream, and a few tablespoons of kirsch, port, or Madeira wine. This yogurt drink is a sweet-tart, alcohol-free, vegan take on the raspberry fool dessert. It’s thinner, but full of sweet, creamy raspberry yogurt flavor, and it makes a wonderful meal-in-a-glass or dessert drink. I find this blend to be quite an energizing and restorative beverage, especially after a heavy, sweaty workout or time spent digging and weeding in the garden.
A good source of: bountiful antioxidants, vitamins B, C, E, and K, enzymes, probiotics, potassium, phosphorus, calcium, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, protein, natural sugars, and fiber
Yield: About 4 cups or 2 to 3 servings
The tartness of plain almond yogurt combined with the flavor of a traditional, spicy-sweet chai blend results in a unique, warming, circulatory-stimulating, energizing beverage that promotes healthy digestion. I find this a most comforting, nourishing drink when I’m stressed and my stomach is on edge.
A good source of: antioxidants, vitamins B and E, enzymes, probiotics, potassium, phosphorus, calcium, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, protein, and natural sugars
Yield: About 6 cups or 3 to 6 servings
The flavor combination of peaches, bananas, and tart yogurt makes an oh-so-wonderful blend that’s a gorgeous pale shade of orange sherbet. I enjoy this creamy drink for breakfast on hot summer mornings when I need something cool and light, yet deeply nourishing and energizing.
A good source of: antioxidants, vitamins B, C, and E, enzymes, probiotics, potassium, phosphorus, calcium, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, protein, and natural sugars
Yield: About 6 cups or 3 to 6 servings
Creamy, decadently delicious with a hint of yogurt’s tartness. This healthful mineral-rich drink is perfect for any time of day when you crave something tasty that’ll deliver a boost of balanced energy.
A good source of: antioxidants, vitamins B and E, enzymes, probiotics, potassium, phosphorus, calcium, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, protein, natural sugars, and fiber
Yield: About 5 to 6 cups or 3 to 6 servings
This sweet-tart, berry-licious, reddish-purple yogurt drink is loaded with anti-inflammatory and anti-aging antioxidant compounds. It’s wonderful for promoting clear vision, gorgeous skin, healthy joints and bones, regularity, balanced blood pressure, and cardiovascular wellness. It’s also fiber-rich with ample complex carbohydrates, protein, and fat — giving you hours of sustained energy.
Most grocery stores sell bags of mixed frozen fruit, and this recipe calls for a medley of strawberries, blackberries, blueberries, and raspberries. If you can’t find this particular mix, just use something similar or invent your own blend.
A good source of: bountiful antioxidants, vitamins B, C, E, and K, enzymes, probiotics, potassium, phosphorus, calcium, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, protein, natural sugars, and fiber
