The skinny on probiotics

Now that it’s beach time, we all want to look good in our beach bodies, but we can not forgot about what is on the inside, more specifically, your gut. I want to give a little insight about the skinny on probiotics and gut health. Probiotics is something we all hear about but does anyone actually know why it’s good for you? Probiotics are a healthy bacteria that aid in your stomach health and boost your immune system. We already have some healthy bacteria in our stomach, but by eating certain foods, we can add to the good bacteria.

First I have something great for the morning and includes apple cider vinegar. This is what I call a morning detox drink and I strongly believe it is a great way to start your morning. Another great probiotic breakfast is a smoothie bowl, this is also another easy to make breakfast that contains Suja plant protein milk.

Breakfast

Morning Detox Drink

  • ½ Lemon (squeezed)
  • 1 c. Hot water
  • 1 tbsp honey
  • 2-3 Tbsp Apple Cider Vinegar

Mix together

Smoothie Bowl

  • 1c. suja plant protein milk
  • 1 handful spinach
  • ½ frozen banana
  • 1 tsp chia seeds
  • 1 tsp hemp seeds
  • 1 scoop probiotic powder of choice

Blend on high and pour into a bowl

 

A delicious treat for the middle of the day has to be what I call a mediterranean bowl. In this mediterranean bowl you have all sorts of deliciousness that includes, boneless skinless chicken, quinoa, perfectly placed spices and more.  I’ve also added steps to perfect this bowl.

Lunch

Mediterranean Bowl

  • 1 cup dry quinoa
  • 1 + 1/2 cups water
  • 2 chicken breasts, boneless/skinless
  • 1 clove garlic, smashed and minced
  • 2 TBSP avocado oil, divided
  • juice of 1/2 a lemon
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric
  • 1/8 teaspoon cayenne pepper
  • 2 naan flatbreads, toasted or warmed slightly

Veggies (for bowl)

  • 1/4 of a small red onion
  • 1/2c.  carrots
  • 1/2 a seedless cucumber
  • 1 cup grape tomatoes
  • juice of 1 lemon
  • 2 TBSP avocado oil
  • 1-2 TBSP fresh chopped parsley
  • 10 asparagus spears
  • ½ c. Cooked lentils

Tahini Sauce (for bowl)

  • 1⁄4 cup tahini
  • 1 clove garlic, smashed and minced
  • juice of 1/2 a lemon
  • 3 TBSP warm water
  • 1/8 tsp salt
  • 1/8 tsp black pepper
  • 1/8 tsp paprika

First rinse and drain your quinoa using a mesh strainer or sieve. Bring a medium saucepan to medium heat and lightly toast the quinoa to remove any excess water. Stir as it toasts for just a few minutes. This step is optional but really adds to the nuttiness and fluff factor of the quinoa! Next add your water, set burner to high, and bring to a boil. Once boiling, reduce heat to low and simmer, covered with the lid slightly ajar, for 12-13 minutes or until quinoa is fluffy and the liquid has been absorbed.

While the quinoa cooks, prep your veggies! Chop onion, bell pepper, cucumber, and parsley. Mince your garlic and slice grape tomatoes in half.

Pat chicken dry with paper towel, then place a dry paper towel on top. Using a meat mallet or heavy pan, pound to 1⁄4-inch thickness.

In a large shallow bowl or resealable plastic bag, combine cumin, paprika, turmeric, and cayenne pepper with juice of 1⁄2 lemon, minced garlic, and 1 TBSP olive oil. Add chicken and coat with the spices. Set aside to marinate at room temperature for at least 10 minutes.

Snag your now-fluffy quinoa from the pot and give it a little fluff with a fork. Season with salt and pepper, to taste. Set aside.

Remove chicken from marinade and season both sides with 1⁄2 tsp salt and black pepper as desired. Heat 1 tablespoon olive oil in pan from naan over medium heat. When oil is shimmering, add chicken. Cook until chicken is cooked through (165 degrees F), approx 3-4 minutes per side. Transfer chicken to a plate and allow to rest while you prep your quinoa bowls.

Combine onion, bell pepper, cucumber, tomatoes, and parsley in a bowl and dress with juice of one lemon and 2 TBSP olive oil. Season if desired.

For the tahini sauce, whisk together tahini, lemon juice, and minced garlic. Slowly add warm water, whisking well until thin and saucy. Season with salt, pepper, and paprika.

Slice your chicken into thin strips or chop into bite-sized pieces.

Now let’s toss it all together! You can plate the veggies and chicken on top as pictured above or toss the quinoa with the veggies first for goodness in every bite! Dress with tahini sauce and dig in!

Of course I can’t forgot something for all of us who have a sweet tooth. This Kefir Cheese Cake is absolutely delicious and completely guilt free! It may take some time but it is worth it.

Desert


Kefir Cheese Cake

Beat egg white until stiff and keep ready for using. Leave the yellow part of the egg in an extra bowl for later. Mix cane sugar, milk kefir, flour and baking powder together and lift the beaten egg white carefully underneath. It is important that your homemade kefir is viscous. For how you can make viscous kefir click here.

Fill the dough in a ready prepared springform pan Ø 22cm and bake 10-15 min with 180°C. Let it cool down for a few hours afterwards  Let the gelatin soak for a few seconds and mix milk kefir, curd cheese, cane sugar, a grounded lemon peel, candied peel of orange, pudding powder and egg (even the yellow part of the eggs from the biscuit base) together.  Put the squeezed gelatin in a pot with some water and let it heat up while stirring it until all little pieces of gelatin disappear.

Add ¼ of curd cheese to the gelatin.  Add the curd cheese, gelatin mixture to the rest of the curd cheese.  Put everything in the fridge and let it cool down for half an hour while stirring it now and then. Put the mixture on the biscuit base (which is still in the springform pan) and spread it carefully.  Leave everything in the fridge overnight or a couple of hours. Put some Blue Poppy Seed on top for decoration.

Enjoy!!

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