probiotics

Kefir + Health-Helping Reasons to Try It

What is KEfir? It is a probiotic, Protein PAcked beverage. The word kefir comes from the Turkish word, keyif, which means “Good feeling”.

There are dairy-based and non-dairy versions of kefir. Dairy-based kefir as a drinkable and lightly bubbly yogurt, sometimes it is referred to as the champagne of dairy. And non-dairy kefir a lightly bubbly sparkling drink.

Kefir Cherry Smoothie Bowl (Image: iStock)

HEALTH HELPING CONNECTIONS

PROBIOTIC-RICH

Both the dairy and non-dairy versions of kefir are probiotic rich. For example, dairy-based kefir is a has 12+ types of probiotics.

Probiotics are important because they can positively impact the diversity of microbes in your gut, and diversity of your gut microbiome is linked to a wide variety of improvements in overall health from weight control to mental health. (Journal of Therapeutic Advances in Gastroenterology 2013)

IMPORTANT HEALTH BENEFITS

Research links kefir to many important health benefits including anti-microbial, anti-tumor, anti-carcinogenic, and anti-diabetic properties. (Journal of Food 2021)

ANTI-HYPERTENSIVE

In addition to the health benefits listed above, kefir has been linked to keeping blood pressure in check. Research has linked kefir to creating biologically active peptides, including ACE-inhibitory peptides, which ultimately can influence a decrease in blood pressure. Research continues to evaluate the potentially protective effects. (Journal of Functional Foods 2020)

Dairy Section of the Grocery Store (Image: iStock)

WHERE TO BUY KEFIR?

Look for dairy-based kefir in the dairy section of the grocery store and look for non-dairy kefir in the “health food” section of the grocery store.

Brand Examples:
Dairy-Based Kefir, Lifeway Kefir or Maple Hill Kefir
Non-Dairy Kefir, Kevita Probiotic Refresher

Or make your own kefir at home (recipes in my book Drink Your Way to Gut Health).

QUICK TIPS TO ADD IN KEFIR

  • Add dairy-based kefir to smoothies and shakes. See the Blueberry smoothie recipe below or click here for Tart Cherry Kefir recipe.

  • Add plain kefir to cereal or oatmeal.

  • Make overnight oats with kefir as the liquid of choice, click here for 3 Overnight Oats recipes.

  • Add-in a glass of kefir at meals or snacks.

  • Have a glass of sparkling non-dairy kefir for a refreshing drink.

  • Make a smoothie bowl using kefir or a kefir-based smoothie as the base.

WILD Blueberry Probiotic Smoothie

Serves 1

Ingredients:

1 cup frozen wild blueberries
1 cup blueberry kefir

Directions:

1. Combine the berries and blueberry kefir in a blender. Blend until icy and smooth. Serve.

Nutrition Facts (per smoothie): 220 calories, 3 grams fat, 2 grams saturated fat, 10 milligrams cholesterol, 125 milligrams sodium, 35 grams carbohydrates, 4 grams fiber, 31 grams sugar, 11 grams protein

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Kefir - What is it & Recipe Idea

What is kefir?

I first learned about kefir from a European hockey player I was working with about 9 years ago! At the time I didn't know much about kefir, since then I have learned a lot about kefir and enjoy it as a regular part of my eating routine. 

Kefir is a probiotic rich, cultured milk beverage. Kefir comes for the Turkish word keyif, which means “good feeling”

I enjoy making my own kefir at home, it's relatively simple to make (see step by step instructions and resources in Drink Your Way to Gut Health) or you can buy store bought kefir that is plain or flavored, like Lifeway Kefir (pictured left).

Each cup of kefir (8 fl oz/240mL) provides 11 grams of protein, vitamin D, and calcium too!

Work kefir into your daily routine by adding to smoothies, using plain kefir to pour over cereal, or just enjoy a glass of flavored kefir. Do use have kefir in your eating routine? Share with me in the comments your favorite ways you enjoy it!

Here is one of my personal favorite kefir recipes: 

Tart Cherry Kefir from Drink Your Way to Gut Health

Tart Cherry Kefir

Tart Cherry Kefir

Serves 2 (1 cup each)

Tart cherries are known for their anti-inflammatory impact on the body. Researchers from the Oregon Health & Science University presented a small study of 20 women with inflammatory arthritis (osteoarthritis); it showed that having 8 ounces of tart cherry juice twice a day for 3 weeks led to a reduction in inflammation markers. Similar inflammation reduction has been found among athletes who added tart cherry juice while training for long distance running, and the runners experienced less pain. When shopping for tart cherry juice, opt for 100 percent tart cherry juice to gain the maximum health benefits.

Ingredients:

1 cup frozen dark cherries
1/2 cup plain kefir
1/2 cup 100 percent tart cherry juice
4 or 5 ice cubes

Directions

1. Combine all of the ingredients in a blender and blend until icy and smooth.

2. Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.

Nutrition facts (per serving): 110 calories, 1/2 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 40 mg sodium, 22 g carbohydrates, 2 g fiber, 18 g sugar, 4 g protein, 4% vitamin A, 8% calcium, 10% vitamin C, 4% iron

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