Sturdy Woman

Does keto help lipedema? It helped me lose 140 pounds with only dietary changes and walking. Many of you have been asking to hear more about what I eat, so today I want to share one of my favorite lipedema keto recipes and a staple of my keto diet plan for lipedema. I’m going to show you how to make coconut yogurt at home! When I went dairy-free in 2021 to reduce my inflammation, I discovered Culina coconut yogurt. Unfortunately, it was too expensive for me to eat regularly. A friend in the lipedema community suggested I make my own and I was incensed. I am a busy woman with a full-time job, managing multiple health conditions. I don’t have time for that!

Well guess what? It turns out that I do and so do you. Watch the video below to join me in the kitchen or continue reading to learn how to make homemade coconut yogurt with probiotics. We’ll need two basic ingredients, five to ten minutes of prep time, and about two days from start to finish.

Supplies and Ingredients

• Large ceramic bowl, ideally with a spout and a handle
• Silicone whisk
• Small glass jars with lids (optional)
• Probiotic capsules (I like these from Renew Life) Look for something with a minimum of 50 billion CFU.
• 2 cans coconut milk (13.5 oz)
• Redmond Real Salt (optional)

Flavoring Ideas (Optional)

• Fresh blueberries
• Lemon zest
• Key lime juice
• Ginger paste
• Almond extract
• Vanilla extract (add 1-2 tsp to any and all of the above)

Easy Coconut Yogurt

1. Open both cans of coconut milk and empty them into a clean ceramic bowl.
2. Use your silicone whisk or a rubber spatula to break up any clumps in the coconut milk and whisk until it is smooth.
3. Count out your probiotic capsules. As a rule of thumb, use a minimum of two capsules for each can of coconut milk. I like to use one extra (for a total of five) to get some extra tanginess, but you do you!
4. Carefully open the capsule casings and dump the probiotic powder into the smooth coconut milk.
5. Whisk until powder is fully combined and all clumps are broken up. Avoid using anything metal once you add your probiotics.
6. Cover with a paper towel or tea towel and place in a warm dark place. An oven works great as long as you don’t forget it’s in there! Tip: leave yourself a post-it note on your oven controls if you are as forgetful as I am.
7. Let it sit for a day and a half to two days, checking occasionally. When it starts to thicken and has a jiggle to it, it’s getting ready. If it starts growing on the top, you’ve pushed it too far but can probably still save it by skimming off the very top layer. (I’m a former Peace Corps Volunteer and may be more relaxed about my food than you are.)
8. It’s ready! You can either scoop it into single-serving size jars or put the entire bowl in the refrigerator. Flavoring is optional, but highly recommended. Add your flavoring of choice before refrigerating.
9. If flavoring with low carb fruit such as blueberries, cook it down a little bit before adding it. This will let it get nice and juicy so the flavor really mixes with the yogurt. Pour fresh or frozen berries in a pot and warm them over medium on your stove top for 15 to 20 minutes or until the berries have burst and you have a nice thick juice. If using frozen berries, make sure they don’t have sugar added. Remove the pot from the heat and let it cool before adding the berries to your coconut yogurt. I always put 1-2 teaspoons of vanilla extra to make it extra indulgent.
10. Enjoy!

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