Green Berry Smoothie

Here is another breakfast option. We have this a lot. It is a great way to get a lot of nutrition in one glass. Using frozen fruits and vegetables makes a big difference. You can add other ingredients as well.

Ingredients: Makes 2-4 servings

3-4 C kefir or milk of your choice (almond milk)
1 C frozen berries (I use blueberries or boysenberries most of the time)
1 C frozen spinach (I buy it already frozen much cheaper :)
1 to 1 1/2 frozen banana (adds creaminess)
2-4 T flax
2 T chia
4 T coconut oil *optional
1 T whey protein powder * optional
1tsp cinnamon (today I tried pumpkin spice yum!)
(and whatever else you want to throw in)

Directions:

1. I pour the kefir in first and then the other ingredients follow. I use my bosh blender and it blends it all up with no problem.

Marion Berry Smoothie & Interesting Information about Marion Berries

I have been enjoying putting Marion Berries in my smoothie. I just got a lot of Marion Berries through a berry order. I love the natural sweetness they add to my smoothie. It was fun to learn more about Marion berries. Here is some information I learned. ( I saw Marion Berries at Costco)

Marion Berry (Some Interesting Information:)

• High in antioxidants 28 per gram compared to 24 in blueberries

• High levels of antioxidants such as vitamin C, gallic acid, and rutin. Which promotes circulatory health and fights against cancer.
• Dietary Fiber per cup 7.609 :)

• High levels of anthocyanins. Which can protect against cancer, heart and circulatory diseases. They can also help reduce inflammation.

• Vitamin C 30 grams per cup
• Calcium 46 mg per cup
• Vitamin A 238.00IU per cup Calories per cup 75 calories. Blueberries have 84 calories and 4 grams of fiber per cup.

Some interesting Information:

Marion Berry Smoothie recipe:

Ingredients: Serves 2

3 1/2 C Kefir or plain yogurt

4 T flax* If you have a powerful blender you won't have to grind beforehand

4 T Chia*

4 T whey protein powder optional*

1 tsp cinnamon

1 C marion berries

1/2 C raspberries Optional*

1/2 C blueberries Optional*

1 frozen banana (helps make it creamy)

1 to 1 1/2 C Spinach (I put the package in the freezer)

1/4 C flat parsley (I freeze to give it a longer shelf life)

Directions:

1. Pour in kefir and grains. (If you have time let it sit for 15min. It helps add the the nutritional value) I do it both way. Pour in the remaining ingredients. Turn it on and let it go for a couple minutes. Sometimes I turn it on and off a couple times. It is wonderful! It is a marvelous breakfast.

Eggs Rancheros with Brown Rice

This is a fun recipe you could make for a Valentines breakfast or dinner. We had it last night for dinner and ate it in one sitting. :) It was really good. I liked having all the vegetables in it. I wonderful complete meal.

Ingredients:
2 T coconut oil or oil of your choice
1/2 of green jalapeno chili chopped fine.
3 garlic cloves minced
1 onion chopped fine
1 red pepper chopped and seeds taken out
4-5 mini peppers * optional
1 C cooked sweet brown rice *optional
3 tomatoes (peel and take the seeds out of 2 tomatoes)
2/3 C Kefir or cream or milk
8 eggs beaten
salt and pepper to taste
1 handful of chopped up cilantro
1 avocado peeled and chopped into pieces
salsa or taco sauce

Directions: Serve 4-6

1. Heat oil in frying pan, on med. heat. Pour in the garlic, onions, peppers, chili, and cook until soft. Then add 2 of the chopped and peeled tomatoes, and cook another 3-4 min.

2. While cooking the vegetables, pour the eggs, and kefir* blend in the blender, or by hand beat. (I put some of the peppers in the blender too. If you have people who you are cooking for, who don't like chunks of vegetables. It is another way to make them not as noticeable.)

3. Then pour egg mixture into the pan with the vegetables. Mix until combined. Stir in the rice too. I put the lid on and stirred it occasionally. You can stir it less if you want it to be more of an omelet.

4. Once the eggs are all cooked. stir in the cilantro, or throw it on top. Garnish with cut up tomato and avocado. It tastes good with salsa or taco sauce. Salt and pepper to taste.

* The kefir or cream add a creamy texture to the eggs that we liked.

Meyer Lemon Whole Grain Oatmeal Rolls

I was looking through some old recipes, and found an oatmeal marmalade bread I used to make. I decided to twist it around and use some Meyers lemons, I just got at Wal Mart. As I mentioned before I love the smell of lemons. As I cut one open today, I was in heaven enjoying the smell. I think these would be wonderful with honey butter on them. You could add some zest to the butter too. Jam tastes great too. Just plain with a little butter is a nice way to enjoy on the flavors. They could be served for breakfast, lunch, or dinner. Yum! Here is another recipe with lemons.

*I learned a new tip this week. When You zest your lime, lemon or orange, you should first wash it good with dish soap. I thought that was a great idea.

Recipe: Made 24 rolls
6 T Honey
1 1/2 T yeast
3 1/3 C lukewarm milk
2 2/3 old fashioned oats
1 C Kefir or plain yogurt
1/2 C coconut oil
1/2 C Meyer Lemon juice (You could sub. with reg.lemon or orange)
zest from a Meyer lemon (orange would be yummy too)
1/2 tsp cardamom
1 T salt
1/2 tsp ginger
1 tsp cinnamon
9 1/4 C Whole grain flour (combo: oat, kamut and spelt)


Directions:

1. In a bowl combine milk, yeast, oil, honey, kefir, oats and let sit about 30 min or more till nice and bubbly. I did not stir it much, just poured everything in.

2. Pour into bread mixer. Then add the zest, juice, spices and flour. Add the flour till leaves the sides of the bowl. (Don't knead more than 5 min. if you are using spelt. It doesn't do as well over kneaded.) You want the dough to be slightly sticky not dry.

3. Rub oil on your hands. Rub all over the dough. Place in a greased bowl. Cover with a towel. Let rise 30 min.

4. Grease pans. Rub oil on your hands. Form into rolls. (It works well to have oil on the rolls so they stay moist. Place on greased pan. Let rise until double. Preheat oven to 350. Bake till golden about 20 min. Rub some butter on the top of the rolls. Enjoy them hot!

Lemon Muffins with Kefir

I had a craving yesterday for something made out of fresh lemons. I love the smell when I cut up fresh lemons. It is amazing! It was therapeutic enjoying the smell. I would love to have lemon and orange trees in my yard, but that probably won't happen anytime soon! :) When I was growing up, my parents had them in our yard. There is nothing as good as home grown.

I have a bowl of lemons on my counter still. It brings extra life to my home this time of year.



This is what I ended up making with my lemons. They passed my 2 year old grandson taste test. I know that I have succeeded when he eats it. He is a picker eater. =)

Ingredients:

2 1/2 C oat flour
1 1/2 C spelt flour
1 C Teff flour (I ground it up in a coffee grinder)
1 tsp cardamom *optional
1/2 tsp salt
1 T baking powder
1 1/2 C Kefir or plain yogurt
1/2 C coconut oil
2 large eggs
1/2 tsp vanilla
juice from 3 lemons = 1/2 C + 1 T
1 T lemon zest
1/2 C + 2 T honey

Directions:

1. Measure and mix all dry ingredients into a bowl. Set aside.

2. Measure and pour all the wet ingredients together in a bowl and beat until combined.

3. Combine the wet and the dry ingredients together till combined.

4. Pour into greased muffin pan. Bake in oven 12-15 minutes at 350 degrees, or until lightly golden.

5. Enjoy! =)

Makes about 35 mini muffins.

* Kefir has the most nutrition uncooked.

Chicken Salad Chips with Kefir

I am going to share some fun ways to use kefir this week. Here is an easy peasy dinner. I used kefir in place of sour cream. It was wonderful. It is healthy too. Here is what I did. No one even noticed. :) More ideas to come. :)

Ingredients: Serves 3-4

1 1/2 C cooked shredded chicken
2 Roma tomatoes cut up
1/4 onion chopped up fine
2 tsp cumin
1 tsp salt
1/2 C kefir or plain yogurt
grated cheese
spinach
tortilla chips

Directions:

Heat up chicken in the pan with onion and seasonings. Add tomatoes, kefir and cheese and cook a couple minutes. I did individual servings. I put chips and salad and then the chicken mixture on top. You could also add additional salsa too. Yum! Nice light yummy meal.

Kefir ;)

My husband was first introduced to kefir when he lived in Spain 30 years ago. He really enjoyed it there and brought some home but didn't keep it up. I had never tried it till recently. I was at a class and heard about the benefits and gave it a try and liked it.

I had been curious to get some kefir grains, but had not gotten any. I went over to a friends a couple months ago and she mentioned that she had gotten some kefir grains from a friend. She gave me some. Since then I have used it in my morning drink for my husband and myself. When I first started it, I loved the calming effect I felt as It went through my system. I know everyone's system is different--what works for one person doesn't work for everyone--but I have felt the health benefits. I am not a doctor and don't claim to be.

Kefir tastes most like plain yogurt, and has similar health benefits, only better. It's full of probiotics!

This is what kefir looks like after the 24 hour process.

This is the grains that make milk turn into kefir.

A closer look at the grains.

This is the bottles I make it in it. This is what it looks like after you pour the milk in.

I put the plastic over and the process begins.

I love to read the health benefits of kefir. Here are some I have found.

1. It is helpful for yeast infections, great for the intestines, and digestion problems.
2. I like the way I feel after drinking it.
3. I like that I can make my own. I know what's in it.
4. Kefir has also been around a long time and has a good track record.

So you can do your own research and see what you think. This was a site that had good info. The health benefits to kefir are similar and better than yogurt, according to the reports I have read. I have also cooked with it and have been happy with the results. It has been fun to have a new thing to experiment with.

Directions on How to Make Kefir:

I have about 1 T of kefir grain to 1 C of milk. I use whole milk. (I know some people use goat milk or raw milk. It will not work as well with low fat milk.) So It is about 4 T of grain to 4 C of milk in my glass quart jar.

1. Get a clean quart jar put in about 4 T of kefir grain. Pour in 4 C of whole milk.

2. Cover the jar with plastic. Seal the plastic and poke some holes into the plastic, to let some air into it.

3. Then I place it in my cupboard away from the light. Let it sit for 24 hours.

4. I then pour the kefir mixture into either a glass or plastic bowl and scoop out the grains with a slotted spoon. You could also use a plastic colander. The recommendations I have seen have said no metal.

5. I then put the grain back into the jar and start the process over again. (Wash the bottles every couple times.) Any kefir I don't use will store up to 3 weeks in the fridge. You can keep it in the fridge in milk for a little while, but then you have to wake it up again when you want to make more. I have not done this yet.

Kefir Fruit Smoothie
Serves 2

3 1/2 C kefir
1 C frozen blueberries
3 T protein powder
1 1/2 frozen banana
4 T flax and chia and oatmeal
1 1/2 C spinach (I sometimes use spinach I have frozen)

Blend it all up and enjoy. I do different variations. It does help to put frozen foods in it to get it cold, or the mixture will be warm. You can have fun with it. You can buy it from the store to try it out. Give it a try. :)