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

Holiday Recipe Ideas

When it comes to holiday entertaining, here are a few recipes that can truly add a touch of festive flair to your celebrations this season - Caprese Wreath Salad, No Bake Reese’s Bites, Pull Apart Snowflake Bread, and a Grapefruit Pomegranate Mocktail. So, as you prepare to host your loved ones this holiday season, I hope these delicious recipes make their way into your menu, creating lasting memories and a truly festive atmosphere.

Wishing you a wonderful holiday season! - Molly

Caprese Holiday Wreath (Image Source: Molly Morgan)

CAPRESE WREATH SALAD

This salad is perfect for the holiday season because it is SO simple to pull together and looks beautiful too.

Here’s a quick how-to: Layer the outer edge of a platter of choice with fresh baby spinach. Then arrange grape tomatoes and mini mozzarella balls around the top. Then just before serving, drizzle with balsamic glaze. If desired, serve with additional dressings of choice.

No Bake Reese’s Bites (Image Source: Molly Morgan)

NO BAKE REESE’S BITES

These no bake bites are oat-based, filled with crushed Reese’s, and they are quick easy to make! Click here to pick-up the recipe.

Snowflake Pull Apart Bread (Image Source: Molly Morgan)

SNOWFLAKE PULL APART BREAD
Indulge in the comforting embrace of winter with this exquisite creation, Pull Apart Snowflake Bread. It goes great with a cup of coffee in the morning or even can double as a dessert. Click here for the recipe from Half Baked Harvest.

Grapefruit Sparkling Pomegranate Mocktail (Image Source: iStock)

GRAPEFRUIT POMEGRANATE MOCKTAILS

Mocktails are a festive drink option for holiday parties!

How to: In a tall glass muddle a grapefruit slice, add ice, and fill the glass with grapefruit sparkling water (like LaCroix Pamplemousse - Grapefruit). The add a few pomegranate aerials to each glass and garnish with a grapefruit slice.

Aldi Product Picks!

Aldi Product Picks (Image Source: iStock)

There are so great products at Aldi that it is hard to pick just a few! Here is a recap of some of the go-to products that I love to pick-up! Click here to add these items directly to your Instacart shopping!

Disclosure: I earn a commission from Instacart from qualifying purchases.

QUICK COOKING RICE PACKETS

Aldi Quiona & Brown Rice Packets

Quick cooking rice packets are such a great pantry staple, they are quick, easy, and delicious. My two favorites: Simply Nature 90 Second Quinoa & Brown Rice (pictured here) and Simply Nature Seven Grains.

Nutrition highlight: Both varieties are whole grain, which delivers fiber that helps to keep you full and provide longer lasting energy.

EXTRA VIRGIN OLIVE OIL

Aldi Extra Virgin Olive Oil

Aldi has great priced extra virgin olive oil! Per ounce it is only about $0.35, which is less per ounce than other comparable olive oils.

Extra virgin olive oil is a great staple to keep on hand for sautéing, roasting, and use in sauces and salad dressings.

Nutrition highlight: Extra virgin olive oil is made from the first press of the olives, making it the most nutrient-rich olive oil.

EVERYTHING BAGEL SEASONING

Stonemill Everything Bagel Seasoning

Everything bagel spice is a flavor-packed and has become a staple I love to use in recipes, like Everything Smashed Potatoes, and as a topper for avocado toast.

Also check out the new flavor varieties, including Jalapeno Everything Bagel Seasoning, which gives a mild spice kick!

Nutrition highlight: Only 5 calories per serving, it adds a flavor boost with minimal calories.

MINI AVOCADOS

What is great about mini avocados is they are the perfect size to top slices of toast, add to tacos, or to whip up a small batch of guacamole.

Nutrition Highlight: Mini avocados have about half the calories of whole avocados with about 160 calories per mini avocado. Plus, avocados are packed with heart healthy fats, along with fiber!

Q and A: Are energy drinks recommended for teens?

Are energy drinks recommended for teens? (Image source: iStock)

A. No. Energy drinks are not recommended for teens or children. Energy drinks are those drinks that combine a caffeine plus a variety of vitamins, minerals, amino acids, and herbs (ginseng, guarana, etc.). The combination of the caffeine plus the additives, along with a potentially large volume of consumption is a recipe for disaster.

From a sports dietitian perspective, Molly Morgan, recommends all athletes, including teens, regardless of health and fitness level, should avoid energy drinks before, during, and after strenuous activities. There have been alleged deaths due to energy drink consumption when consumed before and/or during strenuous activity. 

Caffeine is not recommended for children (under 12 years of age) and is recommended in amount less than what energy drinks have for teens. While caffeine a primary concern, it is also the additional added vitamins, minerals, amino acids, and herbs that have not been tested in combination for safety or for their safety in children and teens.

How much caffeine is safe? The American Academy of Pediatrics recommends children under 12 years of age should not consume caffeine and healthy teens (up to age 19) are recommended to limit caffeine intake to 100 mg per day or less.

As for healthy adults, the daily max is recommended to be 400 mg per day. Women who are pregnant or breastfeeding are recommended to limit caffeine to 200 mg per day or less. 

For teens looking to boost energy for workouts, try these tips:

• Arrive to games and practices hydrated

• Have routine meals and snacks to provide a solid foundation of fuel that will provide the nutrients your body needs to perform at its peak,

• Get adequate sleep each night

References:

Higgins, et al. Energy Drinks: A Contemporary Issues Paper. Current Sports Medicine Reports. February 2018. 

American College of Sports Medicine, News Release, May 2018
https://www.newswise.com/articles/acsm-announces-new-recommendations-and-warnings-regarding-safety-of-energy-drinks

Holiday Survival Tips

As the holiday season is upon us and your schedule gets extra busy! Here are some tips to help you through the holiday whirlwind.

Holiday Preparation Burns Calories

Schedule time and sneak in time to stay active throughout the holidays! Although, also embrace the other ways that you will burn calories during the holiday season preparing for gatherings. For example, one hour of wrapping presents burns about 90 calories, one hour of cleaning burns about 150+ calories, one hour of cooking burns about 240 calories.

Calorie counts based on 150-pound person. Click here for a calorie calculator.

Stock up on healthier snacks!

Sure there will be extra snacks and treats around throughout the holidays. Also stock up on healthier staples like: almonds, pistachios, sunflower seeds, etc. They are perfect to put out at holiday gatherings or grab to take with you to keep your energy up while running errands.

Other quick and easy ideas to have on hand: clementines, bananas, fruit and nut bars (opt for lower sugar varieties), popcorn, whole grain fig bars

It’s all about balance!

Holiday celebrations often come along with drinks! Balance out alcohol by mixing in a glass of water or club soda between drinks. It will help to keep your overall intake in check, hydrate you, and leave you feeling better the next day.

Plus remember the calorie count that comes along with drinks to help balance out your intake! For example: long island iced tea (8 ounces) 780 calories, eggnog with rum (8 ounces) 370 calories, gin and tonic (7 ounces) 200 calories, light beer (12 ounces) 95 - 135 calories, red or white wine (5 ounces) 120 calories,

If you are throwing a party, serve up a fun non-alcohol “mocktail” like a Sparkling Holiday Mule! See the recipe below.

Sparkling Holiday Mule Mocktail

Sparkling Holiday Mule Mocktail

Ingredients:
Ice
Poland Springs Ginger Lime Mule Seltzer
Fresh Lime Slices
Whole Cranberries (for garnish)
Sprig of rosemary (for garnish)

Directions:

1. Muddle a lime slice in a copper mug (or other serving glass).

2. Add ice and fill with ginger lime mule seltzer.

3. Garnish with whole cranberries and a sprig of rosemary.

Cheers!

Highlight: Spaghetti Squash

Spaghetti Squash (Image Source: iStock)

While fall and winter are typically thought of as squash season, I wanted to highlight this unique squash because I think it is a perfect for summer.

Its unique spaghetti-like texture and light taste profile it makes a delicious side dish or even can be transformed into main dish. Plus, its nutrition benefits including vitamin C, vitamin B6, beta-carotene, and fiber.

Here are some tips and tricks to getting started with spaghetti squash!

Getting started

Carefully cut the squash in half lengthwise. Then scoop out the seeds. Tip: use an ice cream scooper to remove the seeds, it works great!

Roasting

Rub olive oil on each half and place on a baking sheet. Roast at 350 degrees F for 30 to 45 minutes or until tender and lightly browned. Let the squash cool.

Shred it

Once cooled, using a fork, carefully shred the squash into spaghetti-like “noodles”. Top the noodles with your favorite sauce or use in a recipe!

Garlic Parm Spaghetti Squash

A favorite way that I like to prepare roasted spaghetti squash is sautéed with garlic and topped with Parmesan cheese. It goes great as a side dish with many meals and reheats well also, click here for the recipe!

Or try an entree type spaghetti squash, like this Cajun Spaghetti Squash Bake.

7 Super Simple Side Dishes

There are so many delicious flavors of summer! Here are some super simple side dishes that are built around some of what is fresh now, including: green beans, peaches, fruit, peppers, tomatoes, cucumbers and zucchini.

Summer Peach Burrata Caprese

Slice a tomato and peach into thin slices and arrange on a platter around pieces of burrata cheese. Then add in fresh basil leaves and just before serving drizzle with balsamic glaze. See the picture above of this delicious and pretty dish.

Roasted Garlic Green Beans

Roasted Garlic Green Beans

How to: Preheat oven to 425 degrees F. Trim green beans. Place about 2 cups of beans on baking sheet and drizzle with 1 tablespoon of olive oil and sprinkle with 1 teaspoon garlic powder. Roast for 15 to 20 minutes until beans are tender and lightly browned. Serve.

Adjust quantities of olive oil and garlic powder based on the amount of green beans used.

Note: this would work well with wax beans too!

Sliced Veggie Tray

Wash and prepare garden-fresh veggies like sweet cherry tomatoes, cucumbers, and carrots. Slice the cucumbers and carrots into slices or sticks. Arrange all of the veggies on a tray, chill, and serve paired with your favorite vegetable dip.

Baked Zucchini Parm Fries

Baked Zucchini Parm Fries

Prepare a batch of baked zucchini parm fries, click here for the recipe. These go great paired with your favorite grilled protein or can even be served as an appetizer!

Fresh Fruit Salad

Wash and prepare a variety of colorful fruit selections like blueberries, strawberries, peaches, watermelon, and cherries. Toss together in a serving bowl, chill, and serve.

Roasted Vegetable Pasta Salad

Roasted Vegetable Pasta Salad

This twist on the traditional pasta salad is perfect for a simple summer side dish and can easily be made ahead! Click here for the recipe.

Bean and Veggie Dip

A delicious dip that goes well as a side dish at dinner or even an appetizer! Serve with whole grain tortilla chips or even use it as a topping for tacos. Click here for the recipe.

20 Ways to Eat More Plant-Based!

Earth Day 2021 - Image Source (iStock)

Today on Earth Day is the perfect day to think more about increasing the Amount of plant-based foods in your eating routine. Foods to Focus on EATING MORE OF: fruits, vegetables, whole grains, NUTS/SEEDS and beans/legumes.

Eating more plant-based foods can help your health and the health of the planet. Although, the relationship between food and your health and the health of the planet, is complex, there continues to be a growing amount of research supporting health and environmental benefits of eating more plant-based foods.

For example eating more plant-based foods can reduce green house gas emissions, conserve water, preserve forests, and protect biodiversity.

Excess meat consumption, especially red meat and processed meat has been linked with heart disease, type 2 diabetes, obesity, and cancer. A study showed that consumption of processed meats is associated with 42-percent higher incidence of coronary heart disease and 19-percent higher risk of diabetes.

For more on the environmental and health benefits from eating meatless, check out: MeatlessMonday.org

22 ways to eat more plant-based foods!

Dessert Hummus (Image Source: iStock)

1. Add dried fruit to nuts for a trail mix

2. Snack on pieces of fruit like apples, pears, and oranges

3. Serve up a fruit salad or sliced fruit as a side dish at meals

4. Have a meatless meal at least one day per week, like Taco Stuffed Peppers or Veggie Spiedie Sandwich (tofu-based!)

5. Snack on sliced veggies with your favorite dip

6. Add veggies to smoothies like a handful of spinach - it will add a boost of vitamin C, vitamin, A, vitamin E, calcium, and more!

7. Add sautéed vegetables to eggs like peppers and onions

8. Make up a batch of bean and veggie dip to have on hand as a snack!

9. Add sliced veggies to sandwiches like tomato, cucumber, lettuce, or spinach

10. Start your day with a bowl of oatmeal and add frozen or fresh berries as a topping

11. Swap in brown rice in place of white rice

12. Switch half of the flour in baked goods for whole wheat flour or use all whole wheat flour, try this Blueberry-Banana Bread or Maple Oat Muffin recipe

13. Make up a batch of museli or oat-based energy bites

14. Use whole wheat noodles for a pasta-night meal

15. Try a plant-based meat alternate, click here for a quick list of some favorites

16. Make up a batch of DIY granola like Cran-Walnut Granola

17. Add-in beans in a surprising way like dessert hummus! Click here for a delicious Chocolate Hummus recipe

18. Make a plant-based version of chili, click here for a Veggie Chili recipe

19. Serve up an extra vegetable side dish at meals, like Garlic-Parm Spaghetti Squash or a veggie platter with dip

20. Sign-up for a produce delivery service like Misfits Market, which delivers fruit and vegetables to your house!

References:
1. Micha R, Wallace SK, Mozaffarian D. Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus. Circulation 2010;121(21):2271–83. https://pubmed.ncbi.nlm.nih.gov/20479151/

Heart Helping Foods to Include

Despite the terrible figures around COVID-19, heart disease is still the number one cause of death among men and women around the globe. February is heart health month and the perfect time to focus on adding in heart helping foods to your eating routine! Try these ideas!

Olive Oil (Image source: iStock)

OLIVE OIL

In cooking, limit the amount of butter that you use and instead, move in olive oil. This is important to help your heart health! Butter is primarily saturated fat, for example: 1 tablespoon of butter has 12 grams of fat and 7 grams saturated fat. Compared to olive oil which per tablespoon has 14 grams of fat and ONLY 2 grams of saturated fat.

This doesn’t mean that you can never use butter again! But when possible, move in olive oil instead!

Quick tip: If the taste of olive oil is too strong for certain dishes, pick-up a bottle of “light” olive oil, which is light in flavor because it has been pressed more than extra virgin olive oil, which is from the first press of the olives.

Heart Health (Image source: iStock)

BEANS

Beans are so great for heart health because they are rich in fiber! This is important because fiber is linked to improving blood pressure and cholesterol levels. One cup of beans has between 8 and 17 grams of fiber! For example: one cup of lentils has 8 grams of fiber and one cup of chickpeas has 17 grams of fiber.

There are plenty of ways to add-in beans from soups, chili, stews, or even dips. Here are links to a couple of my favorites: bean dip, white chicken chili, and roasted beet hummus.

Biena Snacks

Also simple ways to add-in beans like roasted chickpeas from Biena Snacks that come in a wide variety of flavors and some treat-like flavors too (e.g. milk chocolate!). Each serving is about 130 calories plus it delivers 6 grams of fiber and 6 grams of protein. Click here to buy some from their website or check your local stores like Target or Wegmans for them as well!

BadaBeanBadaBoom

Or BadaBeanBadaBoom are so crunchy and delicious! These have 100 calories and 5 grams of fiber per pack! They come in a wide variety of flavors too! My personal favorite flavor is Sweet Sirarcha.

Click here to buy some from their website or check local grocery stores like Wegmans.

Hummus and Veggies

VEGGIES

While I’m sure you know that you need to eat vegetables, most people still aren’t eating enough vegetables routinely. Vegetables are important for heart health because like beans, they deliver fiber! Plus all of the color from vegetables brings along important antioxidants and plant compounds that are linked to helping health in many ways - including heart health.

Here are some ways to boost your veggie intake!

• For a snack, appetizer, or side dish at dinner serve cup sliced veggies with hummus or your other favorite dips!

• Have two different veggies at meals - Quick tip: stock up on frozen veggies to make adding extra vegetables a breeze

• Make vegetable based soups, like Creamy Tomato Soup or Fall Squash Soup

• Go plant-based at least one day per week - try dishes like Creamy Pasta Primavera

• Snack on celery filled with light cream cheese or creamy peanut butter

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.