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24-Hour Sweet Potato Yogurt (Keto, Paleo, Vegan & Dairy Free)

24-Hour Sweet Potato Yogurt (Keto, Paleo, Vegan & Dairy Free)

Studies show Purple Sweet Potato contains high antioxidants, fibre, potassium, vitamin C, magnesium, copper, manganese and phosphorus which may help reducing blood pressure, blood clots and anti-cancer.

I love eating vegetables and yogurts! Why not turning Sweet Potato into Yogurt? That's how I came up with this delicious 24-hour Purple Sweet Potato Yogurt which contains Billions of CFUs good bacteria and only with 3 ingredients. 

What is 24-hour Yogurt?

Homemade 24-hour yogurt is fermented for 24 hours at 41 - 43oC (100-110°F). The low temperature and the extended fermentation time allow the bacteria to consume all the sugar present in the sweet potato and create billions of beneficial bacteria. A cup of 24-hour yogurt can contain 700 billion CFUs (colony forming units) of good bacteria.

Our gut has 100 trillion bacteria and they can weight up to 2 kilos. Most probiotics contain between 1- 5 billion CFUs with some potent capsules containing 25-50 billion CFUs. However, a cup of 24-hour yogurt could contain 700 billion CFUs (44 billion CFUs in one tablespoon).[5]

Nevertheless, probiotic supplements have their place in healing the gut as they contain bacteria strains that are not in normal yogurt, kefir, kombucha, kimchi or other fermented foods.

Ideally, combining both 24-hour yogurt and probiotic supplements to achieve better results in improving your gut health, boosting your immune system and fighting the diseases.

How to Choose the Right Yogurt Starter?

Choosing the yogurt starter is VERY important as each bacteria strain in the yogurt starter has different health benefits. I recommend Nature’s Goodness Kefir Turkish Yoghurt Starter as it contains Lactobacillus, Lactococcus, Leuconostoc, and Saccharomyces, which are more bacteria strains than other yogurt starters.

Lactobacillus acidophilus may help preventing and reducing cold and flu symptoms. Studies showed that L. acidophilus can boost the immune system and help reducing the risk of viral infections.[1]

Lactococcus lactis boosts the immune system, may combat allergies, hypertension, IBD, and has beneficial effects on the skin.[2]

Leuconostoc mesenteroides may help preventing and reducing cold and flu symptoms.[3]

Saccharomyces boulardii prevents and treats diarrhea, combats bacterial, parasite and fungal infections.[4]

What is the difference between Homemade and Store-Bought Yogurt?

There is a huge difference between homemade 24-hour yogurt and store-bought yogurts especially the quality of ingredients and the amounts of probiotics in the yogurt. The yogurt bacteria content depends on the quality and quantity of the yogurt starter, the fermentation temperature and the length of time the yogurt is fermented.[5]

Most store-bought yogurts contain a lot less bacteria than homemade 24-hour yogurt. They also contain thickeners, preservatives, artificial colours and flavours, and too much sugar.

Store bought yogurt is normally fermented for a short period of time (up to 8 hours) at a higher temperature and only contain one bacteria strain Lactobacillus acidophilus which is not as good as 24-hour yogurt.

Homemade 24-hour yogurt is fermented for 24 hours at 41 - 43oC (100-110°F). The low temperature and the extended fermentation time allow the bacteria to consume all the sugar present in the sweet potato and create billions of beneficial bacteria. A cup of 24-hour yogurt may contain 700 billion CFUs (colony forming units) of good bacteria.

How To Make 24-Hour Sweet Potato Yogurt

Ingredients:

Directions:

  1. Place the sweet potato and 500 ml of water in a medium pan.
  2. Boil it for 7 -10 minutes or until cooked. Stir it occasionally.
  3. Pour the cooked sweet potato into a blender, add the remaining water and blend it until smooth. Ensure the puree is consistent and not too runny by slowly adding the water into the blender.
  4. Pour the sweet potato puree back into the pan. Cover the pan with the lid and cool down by placing the pan into cold water until the temperature of the puree is around 41 - 43oC (100-110°F).
  5. If you do not have a suitable thermometer, drop some puree on the inside of your wrist. If it feels just slightly warm, then the temperature is right.
  6. Dissolve the Kefir yogurt starter with some water.
  7. Pour the probiotic mixture into the sweet potato puree and mix it well.
  8. Pour the puree into sterilised glass jars, cover with lids and place them in the oven (High-forced fan) at 40oC or use Easiyo yogurt maker (Buy here).
  9. Ferment the yogurt for at least 24 hours or longer.
  10. Once the fermentation is completed, place them in the fridge and use up to one week.
  11. Reserve some yogurt to use as a culture for the next batch.

Let me know how you go in the comment below. What is your favourite fruits or vegetables that you’d like to eat it as a yogurt? 

References

  1. (2017). 9 Ways Lactobacillus Acidophilus Can Benefit Your Health. [online] Available at: https://www.healthline.com/nutrition/lactobacillus-acidophilus [Accessed 14 Feb. 2019].
  2. 2019. Top 8 Health Benefits of Lactococcus lactis (L. lactis) - Selfhacked. [ONLINE] Available at: https://selfhacked.com/blog/l-lactis/. [Accessed 14 February 2019].
  3. ncbi.nlm.nih.gov. 2019. No page title. [ONLINE] Available at: https://www.ncbi.nlm.nih.gov/pubmed/29847863. [Accessed 14 February 2019].
  4. 2019. Top 9 Proven Health Benefits of Saccharomyces boulardii (S. boulardii) - Selfhacked. [ONLINE] Available at: https://selfhacked.com/blog/s-boulardii/. [Accessed 14 February 2019].
  5. ncbi.nlm.nih.gov. 2019. No page title. [ONLINE] Available at: https://www.ncbi.nlm.nih.gov/pubmed/29847863. [Accessed 14 February 2019].

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