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

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

#HealthyHolidays Chat Recap

Last night's weekly twitter chat was a festive #HealthyHolidays theme with lots of great tips and ideas for a healthy holiday season. Below is a recap of some of the highlights.

Favorite Holiday Recipes

On the chat everyone shared some of their favorite holiday recipes. My latest favorite holiday-themed recipe is definitely this tomato and mozzarella salad that @DoleTweets shared in last week's #HealthyHolidays chat, click here to get the recipe from Dole. Pictured above. Here are some other tips:

- @greenchef shared toast with mashed avocado with a pinch of salt

- @livliga shared her favorite Apple Cake recipe, click here

Healthy Snacks to Keep Around

One of the questions during last night's chat was what healthy snacks do you like to keep around over the holidays. The group on the chat mentioned: hummus and veggies, spiced Georgia pecans, cashews and dried apples, and pistachios/nuts.

Giving and Getting Fun Food Gifts

Overall it seemed like most everyone loves to give and get fun food gifts - from wine to snacks to homemade treats. Here's a recap of some of the favorites mentioned:

- @LeahMcGrathRD - made cranberry almond pistachio granola this year!

- @livligahome - makes sauces and jams from oranges she picks from her trees!

- @abelis44 - loves looking for cute baskets and fun foods, makes great gifts

- @nella22 - makes homemade vanilla extract

- @DietitianSherry - mentioned spice rubs as a favorite

To wrap up the chat everyone shared some #MondayMotivation tips to get ready for 2016. Here is what @bxtraining shared: possess balance between work, family, finance and fitness. Eat intelligently. Continue praying for family & good health.

For more tips and ideas to help you have the healthiest holiday season yet: Healthy Holiday Tips Round Up (recipe ideas & more), Holiday Tips: Survival & Challenge, Holiday Tips: The Drinks, and Holiday Tips: Portion Control. 

Wishing you a wonderful holiday season! If you're on twitter, join me, next Monday from 9 - 10 p.m. EST to chat #SimplyNutrition to get motivated for 2016. 

#HealthyHolidays Quick & Simple Recipes & Tips

Holiday Tips: Round-up

Today I'm bringing you a round-up of some of the great tips shared during the #HealthyHolidays Twitter chat last night!

Great quick tips from the chat included (& remember to check out some of these great people on twitter)! 

Healthy snack ideas that were shared to take on road trips included: turkey jerky, whole grain crackers & cheese, yogurt, bananas, Kind Snacks bars, nuts, homemade trail mix, or dried fruit.

@CuseSportsRD shared to check out the @greatlist #holidayfit challenge! Here's a link to the GreatList's web site for more information: http://greatist.com/move/just-do-something-challenge

Both @bxtraining & @JWLevitt shared that trying new yoga places when they travel helps give them more challenging workouts! I have to say I love to try and do this as well.

@Tiffbachusfit shared: Give yourself a break. When the stress of the holidays have you ready to scream, give yourself a much needed timeout

A tip from @EWardRD was to enjoy your food! Here is a link to 20 healthy holiday recipes on Liz's blog, click here.

Above photo from Elizabeth Ward's blog, with permission

Another great post I found on twitter last night was from @Deb_Lowther it was her healthy chips post! Click here to check out Deb's blog post and recipes for healthier chips like: apple cinnamon chips, and more.

Then last but not least, it came up that apple pie is a holiday favorite for some! Here's myBaked Apple Pie Parfait recipe... a healthier twist on apple pie from my book Skinny-Size It!

Baked Apple Pie Parfaits

Yield: 2 servings

Ingredients:

2 medium McIntosh, Golden Delicious (or other varieties good for baking) apples, peeled, cored, and sliced

1 tablespoon agave nectar

1 teaspoon ground cinnamon

6 ounces low fat vanilla yogurt

¼ cup KIND Healthy Grains Maple Walnut Clusters with Chia & Quinoa (or similar granola)

Directions 1. Preheat the oven to 350°F. 2. Place the apple slices in a small mixing bowl, add the agave nectar and cinnamon, and toss to coat. Transfer the apples to a baking sheet. 3. Bake the apples for 20 to 25 minutes, or until they are tender. 4. Serve the baked apples over vanilla yogurt and garnish with the granola.

Nutrition Facts (per serving): 230 calories, 1.5 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 65 milligrams sodium, 53 grams carbohydrates, 7 grams fiber, 39 grams sugar, 5 grams protein 

Have you sign-up for my #HealthyHolidays challenge? If not, click here to sign-up today! 

Holiday Tips: Survival & Challenge

Holiday Tips: The Drinks

Another holiday tricky spot that came up was around alcohol and keeping drinks in check! Here's a holiday drinks tip sheet for you!! 

Wishing you and yours a happy and healthy holiday season! 

Holiday Tips: Portion Control

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Earlier this fall, I asked friends to share with me their holiday struggles! My present to all of you this holiday season are healthy holiday survival tips to help get you through the season without packing on the pounds.

I'll be tackling some of the holiday struggles my friends shared including: portion control, drinking, making time for exercise, snacking, the drinks, appetizers, and more!! Stay tuned to the blog for tips and tricks for your healthiest holiday season yet!

First up, let's tackle portion control:

The best tip I can give is to arrive to a party or meal, hungry but not starved! Skipping meals leading up to a party is kind-of like a set-up for failure. Instead have a filling breakfast like whole wheat toast with avocado, grab a light lunch – like some broth-based soup, and an afternoon snack like a handful of nuts or a whole grain granola bar. This way you’ll arrive to the party, hungry – but not starved!  

Hydrate! Sip water throughout the day to stay hydrated. Even mix it up with unsweetened teas, herbal teas, or naturally flavored seltzer water. Then, at parties and gatherings consider the calories that you’re drinking! Calories from drinks can pile up in a hurry (stay tuned for a holiday drink tips sheet... coming soon!). If you are throwing the party, have lower calorie and a mix of non-alcoholic drink options on hand like naturally flavored seltzer water!

Lastly, food and celebrations do bring us together – focus on enjoying the time with family and friends instead of focusing on the food! To help focus on time together, try these quick tips:

- Play a fun game to help shift the focus away from food and instead having time together!

- Get moving and take together, take a walk, hike, or play a game of football.

- Keep the food in one area and skip little bowls of snacks throughout the house to help everyone cut down on mindless snacking!

Wishing you and yours a healthy and happy holiday season! Stay tuned for more tips!!

What is Freekeh?

Recently I discovered freekeh! It's a deliciously different grain. Freekeh has a unique, toasted and slightly smokey flavor. It is made from green wheat and then roasted (pictured left). 

How to prepare: In a sauce pan, combine 1 cup of freekeh, 1 1/2 cups water, and 1/2 teaspoon olive oil. Bring to a boil and then reduce heat and simmer on low for about 25 minutes, or until all of the water is absorbed.

Nutritional benefit: A perk of freekeh is that it provides fiber plus delivers minerals including: iron, potassium, and magnesium. In fact one 1/4 cup serving has about 5 grams of fiber and 5 grams of protein.

Where to find: Look  for freekeh in the specialty food sections of grocery stores or check on-line retailers like Nuts.com.

Because of the toasted/smokey flavor, this grain tastes great paired with barbecue flavors, here is a quick recipe to try out!

BBQ Freekeh Salad

Serves 6

Ingredients:

2 cups cooked freekeh

1/2 cup BBQ Sauce

4 ounces grilled chicken or tempeh, diced

1/4 cup sweet onion, chopped

Directions:

1. In a mixing bowl combine the cooked freekeh, bbq sauce, grilled chicken or tempeh, and onion. Toss to combine and serve hot or chilled.

Disclosure: Nuts.com is a client of Creative Nutrition Solutions.

Recipe Round Up!

here's a Few delicious and nutritious recipes For You to Try!

Freekeh, Kale, and Peach Salad

From Alex Caspero MA, RD, click here for the recipe (shared with permission)

Whole Roasted Cauliflower with Cheddar, Pesto, and Tomatoes

From CabotRD, click here to view the recipe (shared with permission)

Pretzel Crusted Chicken Fingers 

A twist on my Skinny Chicken Fingers from The Skinny Rules, check out the recipe below.

Serves 6

Ingredients:

1 pound boneless, skinless chicken tenders

1 cup pretzel crumbs*

4 egg whites (whip with a fork)

*Pulse the pretzels in a food processor or blender until crushed and crumbled

Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. Place whipped egg whites in a dish and the pretzel crumbs in a separate dish.

3. Dip ti chicken fingers into the egg mixture and then into the pretzel crumbs.

4. Place on a baking sheet and bake for 15 minutes, then flip each of the chicken fingers, and back for another 15 minutes or until the chicken is cooked thoroughly. 

Lunch Box Quick Tips

With back to school comes packing lunches! Here are some quick tips for quick, easy, and tasty (healthy too!) lunches.

Tip 1: Simple Sides/Snacks

Stock up on simple sides and snacks that require minimal preparation like: grapes, baby carrots, whole grain pretzels, cheese sticks, trail mix, or popcorn.

Check out snack size reusable lunch bags from lunchskins, which are a perfect size for packing sides and snacks!

Tip 2: Sandwich Fun

If you have little ones that get tired of 'regular' sandwiches, try sandwich cutters (pictured right). Somehow this seems to turn the basic sandwich into something more fun! 

Check out sandwich cutters from pottery barn kids. 

Tip 3: Use leftovers

Making wraps out of leftovers is a great sandwich option. Pictured right are baked chicken fingers, simply slice them up and wrap them in a wheat tortilla. Finish the wrap with some sliced veggies, cheese, and a drizzle of dressing.