Kefir + Health-Helping Reasons to Try It

Kefir Smoothie - Drink Your Way to Gut Health

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).

Wild Blueberry Probiotic Smoothie (Image: iStock)

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

Super Bowl Snack Recipes!

Super Bowl LV (Image Source: iStock)

Are you thinking about what to make for the Super Bowl Sunday? Here are some delicious recipe ideas for you to try from veggie sticks, to creamy dips, and bite-size desserts.

Veggie Sticks

A quick and easy cauliflower-based “bread”. So delicious!

Click here for the recipe.

Game Day Hummus Platter

Arrange cut veggies and whole grain chips with your favorite hummus selections!

Buffalo Chicken Wing Dip

A healthier dip perfect for the big game. Click here for the recipe.

Crockpot Spinach Artichoke Dip

This creamy, yogurt-based dip is so tasty and easy to pull together! Click here for the recipe.

Reese’s Bites

A perfect fun, bitesize dessert! Click here for the recipe.

Q and A with author Sally Kuzemchak, MS, RD

I was so excited to check out this new Ebook, Let’s Try New Foods, from Sally Kuzemchak, MS, RD! It’s such a well put together resource to get you and your family to be a little more adventurous with trying new foods, from cauliflower to fish to tofu. It includes 22 family-friendly recipes along with printables to make it fun!

Check out this Q and A with Sally! And be sure to pick-up a copy of this great resource for you and your family via her website: https://www.realmomnutrition.com/lets-try-new-foods-book/

Let’s Try New Foods by Sally Kuzemchak, MS, RD

Q: What motivated you to put together this new Ebook?

When I wrote my book The 101 Healthiest Foods For Kids, I had my own kids count up how many of the foods they liked. One kid scored pretty high, another lower, but it made me realize that I had not been serving some of these foods nearly enough--and some not at all because they're foods that (even though they're quite healthy) I'm just not wild about. We all need an encouraging, gentle nudge to serve certain foods to our families, whether that's because those foods have crashed and burned before or because they're foods the whole family isn't as familiar with. I wanted to make that process easier for other parents.

Q: Have you used some of these strategies with your own family?

Yes, I'm a former picky eater and married to a former picky eater, so I definitely started with him when we first began dating. I'd make him these tiny salads of just a few lettuce leaves, a bunch of croutons, and a ton of dressing. We still laugh about those salads, but now he eats big salads almost every night. That's where my "starter salad" idea came from that I talk about in the book. Picky eaters especially need baby steps to start with, so I made sure to include a lot of those in the book that I use with my own kids, like dicing mushrooms very small to put into ground beef for burritos.

Q: What has been the most challenging food for your family (or you) to incorporate?

Cauliflower! I'm still the only one in the family who likes it. I understand because it does have a stronger flavor (and aroma when cooked). But I'm hoping that one day it will break through with the rest of them.

Q: What is the best tip you can share with frustrated parents?

Forget the advice of "kids need 10-15 exposures before they'll try something". Because some kids will need MUCH more, and counting on a magical 10-15 exposures can lead to frustration and disappointment. The key is to keep exposing your kids to all kinds of foods, even if that just means those foods are on the table but they're not trying them. Exposure leads to familiarity, which hopefully leads to eventually tasting those foods--but it may be months, years, or decades. And that's okay!

Q: What is your favorite recipe in the Ebook?

Chocolate Tofu Pudding. Yes, kids can like tofu and it truly works in this chocolate pudding. It's a fun way to make tofu a little less intimidating!

I Love Beets!

I love beets! They are truly a favorite. Plus they are loaded with nutrition benefits. Specifically beets are rich in nitrates, betaine, and the B-vitamin folate; these nutrients in beets can help your health in many ways!

Nitrates in your body are converted into nitric oxide which helps to relax and dilate blood vessels which in turn can boost blood flow. Betaine (a plant compound found in beets and other foods) has been shown to protect internal organs, improve vascular risk factors, and enhance performance. While folate helps to drive down levels of homocysteine in the blood, which can reduce the risk for artery damage and heart disease. 

When you are short on time to peel and cook beets, Love Beets has you covered with packages of cooked, ready to eat beets (pictured above). Look for them in a refrigerated area of the produce section of the grocery store. Also look for delicious baby beets too in flavors like honey + ginger and sweet chili. 

Check out this delicious Greek Cucumber Beet Salad recipe (See below) and some other favorite picks like: Beet and Salmon Nicoise Salad, Strawberry Rhubarb Beet Scones, or Beet Caprese Salad with Lemon Basil Dressing. 

Note: This isn't a sponsored post, just products I love! 

Photo from LoveBeets.com 

Greek Cucumber Beet Salad

Serves 6

Ingredients:

½ cup kalamata olives, pitted and halved

1 large cucumber, peeled and sliced (2 cups)

1 cup cherry tomatoes, halved

½ red onion, thinly sliced (1-½ cups)

1 green bell pepper, cored and sliced

1 ripe (but firm) avocado, peeled and diced

1 (8.8-ounce) package Love Beets Cooked Beets, chopped

⅓ cup fresh feta cheese, cubed

3 tablespoons olive oil

2 tablespoons red wine vinegar

1-½ teaspoons dried oregano

1 teaspoon dried thyme

¼ teaspoon sea salt, to taste

Directions:

1. Add the first 8 ingredients to a mixing bowl.
2. Whisk together the remaining 5 ingredients in a bowl.
3. Pour the dressing over the vegetables and toss everything together until well-coated. Taste the salad for flavor and add more sea salt and/or vinegar to taste.

Click here to visit Love Beets.com for more recipes and information.

References:

Betaine in Human Nutrition, http://ajcn.nutrition.org/content/80/3/539.full, Accessed August 15, 2017

Homocystine Lowering with Folic Acid and B Vitamins in Vascular Disease, http://www.nejm.org/doi/full/10.1056/NEJMoa060900#t=article, Accessed August 15, 2017

Simple Summer Tasty & Quick Recipes

When it comes to hot summer nights you're in need of quick and tasty recipes! Here are some of my go-to super simple favorites for summer.

Crispy Parmesan Broccoli

Toss 4 cups broccoli florets with 1/4 cup whole wheat panko brad crumbs, 2 teaspoons garlic powder, and 1/4 cup grated Parmesan cheese. Roast for 15 - 20 minutes at 425 degrees F. 

Roasted Summer Veggies

Slice a zucchini, summer squash, and add 1 cup green beans, 1 cup broccoli florets, 5 cloves of garlic minced, and 1 tablespoon olive oil. Toss together and roast for 25 - 30 minutes at 425 degrees F. 

Garlic Green Beans

Wash and trim green bean. Then place on a baking sheet, drizzle with olive oil and 2 teaspoons of garlic powder. Roast for 13 - 15 minutes at 425 degrees F. 

#HealthyHolidays Quick & Simple Recipes & Tips