mmmmm lactobacillus

I heart yogurt, whether it is in the liqudy extra tart and fermented kefir form, to ultra thick and creamy Greek, or the more conventional sour plain fat-free Stonyfield Farm organic form - all forms bring me pleasure. Yogurt is also quite multidimensional and can be used for more than filling you up at breakfast. The various kinds of yogurt can be used in a multitude of ways; from sauces, dips or shakes, the possibilities are limitless. Not only is fat-free yogurt a great source of lean protein, calcium, vitamin A and some sources even have vitamin D, yogurt contains the beneficial bacteria lactobacillus. This bacterium helps establish a healthy environment in the gut and aids in digesting lactose (milk sugar).  Lactobacillus along with Bifidobacterium are the common species of probiotics. Now I know that the benefits of probiotics are certainly no earth-shattering revelation, but it can’t hurt to be reminded of the beneficial balance that probiotics create between harmful and harmless bacteria. The harmless bacteria compete for space and nutrients with the harmful bacteria and prevent its growth. Additionally, probiotics boost immune responses that protect the body. Furthermore, most lactose intolerant individuals can tolerate yogurt because the bacteria produces lactase (the enzyme that digests lactose).

YAY Bacteria! 

"Look Ma, I baked!"

                 Whole wheat carrot cake muffins with raisins, walnuts, spices and raw brown sugar.

I have never been a fan of baking. Mainly because to make a baked good truly taste delicious, you need all those “goodies” that I try and avoid or find alternatives for. To make these muffins I followed a recipe from the New York Times and augmented a few things. These muffins did not contain much sugar, nor did they contain white flour or butter. They did have low fat buttermilk (which has no butter, is low in fat and is a good source or probiotics), canola oil and two eggs. Needless to say, the outcome was a little disappointing and could have used the addition of all-natural pineapple juice plus chunks of pineapple for added moistness and sweetness. The muffins did taste good toasted and dressed up with some laughing cow light spread, which emulated cream cheese frosting! 

Most people are aware of the benefits of carrots and associate the benefits of beta-carotene with eye health. Beta-carotene, which is an orange pigment, is a precursor to Vitamin A and is made by plants. Because it gets stored in fat just beneath the skin, eating excessive amounts of carrots, sweet potatoes, pumpkins or cantaloupe can impart a lovely sallow yellow color to your skin. Vitamin A plays a critical role in optimal health. Its versatility ranges from its role in vision, immunity, protein synthesis, cell growth and reproduction. A common symptom of vitamin A deficiency is night blindness, which is the lag in time it takes your vision to recover after being exposed to a bright light in a dark setting.

Beta-carotene is an antioxidant and may protect you from certain cancers and heart disease. This crunchy root vegetable can impart external benefits as well, and supports healthy skin, hair and nails.

And that’s what’s up doc. 

Kale, Kefir and ...... Couscous

This tabouli was inspired by a dish that I had out last week with a dear friend. Whether it was the great company, the candlelight or the Cote de Rhone, the delicate balance of smooth butternut squash, slightly crunchy kale and bulgur wheat was lovely and I knew I had to emulate it at home. In my version I did a blend of whole wheat couscous and bulgur wheat cooked in low sodium vegetable broth, added chickpeas and finished it with with grated parmesan.

 Kale is one of my all time favorite greens. It holds up incredibly well, is hearty, filling and can be prepared in a diverse amount of ways. Kale is also incredibly nutritious and is a wonderful source of vitamins K, A and C, dietary fiber and calcium. Kale is also anti-inflammatory and an an antioxidant, which means it helps fight off chronic disease and cancer. So get your Kale on!

To accompany my tabouli I made roasted beets with arugula, toasted sunflower seeds and finished it with some horseradish "cream". To make a creamy dressing, I used kefir, a fermented yogurt that is full of probiotics. Fat free kefir is a nice substitution for full or partial fat dairy products, since it has a creamy consistency, but the tartness of yogurt. Probiotics are beneficial bacteria that improve gastrointestinal health and may aid in calcium absorption. Kefir is also a good source of protein, vitamins D and K and calcium.