Powerhouse Pesto

Hey There! Are you ready to transform your salads and more with a dressing that's not just bursting with flavor but also packed with health benefits? Say hello to the high protein, low calorie probiotic pesto salad dressing – a game-changer in your kitchen. This delightful concoction combines the fresh taste of basil, the nuttiness of toasted pine nuts, and the creamy goodness of kefir, cottage cheese, and tofu. Let’s dive into the magic of this versatile dressing and all the ways it can enhance your meals!

The Secret Ingredients and Their Superpowers

Ingredients:

• 16 grams (1 cup) fresh basil

• 1 tbsp toasted pine nuts

• 50 g plain kefir

• 100 g cottage cheese

• 100 g tofu

• 5 grams garlic

• 1-2 tbsp olive oil

• Salt, pepper, and lemon juice to taste

Nutritional Benefits: This dressing is a nutritional dynamo! Fresh basil packs a punch with its antioxidants and essential oils, promoting overall wellness. Toasted pine nuts not only add a rich, nutty flavor but also provide healthy fats and vital minerals like magnesium and zinc. Kefir and cottage cheese bring in probiotics and protein, crucial for gut health and muscle repair. And let’s not forget tofu, adding an extra layer of protein, making this dressing perfect for those looking to boost their protein intake without the calorie overload.

Why This Dressing Rocks

1. Gut Health Galore: Kefir is a probiotic powerhouse. These beneficial bacteria support a healthy gut microbiome, essential for digestion, nutrient absorption, and even boosting your immune system. A happy gut means a happier you, with benefits extending to reduced inflammation and improved mood.

2. Protein-Packed and Calorie-Conscious: Thanks to cottage cheese and tofu, this dressing is loaded with protein, vital for building and repairing tissues and keeping your metabolism in check. Despite its rich, creamy texture, it’s low in calories, making it a guilt-free addition to your diet.

3. Loaded with Healthy Fats and Antioxidants: Olive oil, a heart-healthy fat, helps reduce bad cholesterol levels and lower heart disease risk. Basil and pine nuts are rich in antioxidants, protecting your body from oxidative stress and potentially reducing chronic disease risks.

Get Creative with Your Dressing!

This probiotic pesto salad dressing isn’t just for salads. Its creamy, vibrant flavor makes it a versatile addition to your culinary repertoire.

1. Salad Star: Drizzle it over your favorite salads for an instant flavor boost. It’s especially delicious with mixed greens, tomatoes, cucumbers, and avocados.

3. Dip It Up: Serve it as a dip with fresh veggies, whole grain crackers, or as a spread on sandwiches and wraps. Its creamy consistency makes it a delightful snack companion.

4. Perfect Pasta: Toss it with whole grain or vegetable pasta for a light yet satisfying meal. The combination of protein and healthy fats will keep you full and energized.

Conclusion

Incorporating this high protein, low calorie probiotic pesto salad dressing into your diet is a delicious way to boost your nutritional intake. Its versatile uses ensure that you can enjoy its health benefits in multiple ways, making your meals both tasty and nutritious. Whether you are looking to enhance your gut health, increase your protein intake, or simply add a flavorful twist to your dishes, this dressing is a must-try. Embrace the goodness of fresh ingredients and elevate your culinary experience with this unique and healthful creation.

So go ahead, give your meals a flavorful health kick and feel like sunshine from the inside out!

Unforgettable Chocolate Chia Seed Super Food Bowl

So good you might want two… we won’t judge

If you know me, then you are well aware that I am a walking mess. As much as I would like to pretend I am a clean and organized person, I am not. Although some people have a hard time with the mess and chaos that comes with it, I love it. I am always experimenting and have no problems making a mess if that means I will find a way to make a recipe even better or get a great picture! Today was one of those days that I started out by making a cool granola bowl, then I got a little crazy with the honey and before you know it, I had honey all over myself and the floor!

In today’s post, I’m excited to share a recipe that comes with a bit of a twist—literally, because the first time I made it, half ended up on the kitchen floor! Despite the mishap, the Chocolate Chia Seed Super Food Bowl turned out to be incredibly delicious, and now I'm here to guide you through making this nutritious treat—mess optional!

Ingredients:

• 2 tbsp chia seeds

• 1 scoop chocolate protein powder

• 1/2 cup soy milk

• 1/3 cup Greek yogurt

• 1/2 a banana, sliced (plus more for topping)

• Cinnamon krunch (or your favorite granola)

• A dash of a superfood blend

• Cinnamon for sprinkling

Directions:

1. Prepare the Chia Pudding: In a medium bowl, mix the chia seeds with chocolate protein powder and soy milk. Stir thoroughly to ensure everything is well combined. Allow this mixture to sit for about 5 minutes, then give it another stir to prevent clumping. Place the mixture in the refrigerator to thicken for at least one hour or overnight.

2. Layer Your Bowl: Once your chia pudding has reached a pudding-like consistency, grab a serving bowl and begin layering. Pour the chia pudding as the first layer.

3. Add Fresh Banana: Next, layer half a banana, sliced, over the chia pudding.

4. Layer the Greek Yogurt: Gently spoon the Greek yogurt over the banana slices, covering them evenly.

5. Top It Off: Sprinkle your bowl with cinnamon krunch or granola for a satisfying crunch. Add a dash of your superfood blend for an extra nutritional kick.

6. Final Touches: Top the bowl with additional banana slices and a sprinkle of cinnamon for that final touch of flavor and texture.

7. Serve and Enjoy: Your Chocolate Chia Seed Super Food Bowl is ready to be enjoyed! Dive into this layered delight and savor each nutritious and delicious bite.

The Takeaway:

This Chocolate Chia Seed Super Food Bowl isn't just a treat for the taste buds; it's a powerhouse of nutrition. With omega-3 from the chia seeds, protein from the powder, probiotics from the Greek yogurt, and a host of vitamins and minerals from the superfood blend, it’s perfect for any meal of the day.

Even if things get a bit messy, the delicious outcome is more than worth it. So don't worry about any spills—focus on the deliciousness of your creation! Enjoy making and eating this super bowl, and share your experiences (and pictures!) with us. Let's embrace the fun and the food!

Are Prebiotics and Probiotics Different? ….

YES.. and you need both if you want to be healthy.

Understanding Prebiotics and Probiotics: A Gut Feeling About Better Health

In today’s health-conscious world, terms like "prebiotics" and "probiotics" are increasingly part of our everyday vocabulary, but understanding their distinct roles and benefits can sometimes be a bit hazy. Let's clear the air and discover why an estimated 70 million Americans suffering from digestive diseases might need to consider integrating them into their diets.

What are Probiotics?

Probiotics are live microorganisms, typically bacteria, that are similar to beneficial microorganisms found in the human gut. They are often referred to as "good" or "helpful" bacteria because they help maintain the natural balance of organisms in the intestines. According to the National Institutes of Health, probiotics can aid digestion and may help prevent or treat conditions like irritable bowel syndrome, antibiotic-related diarrhea, and even skin conditions like eczema.

What are Prebiotics?

While probiotics are live cultures, prebiotics are a form of dietary fiber that feeds those good bacteria. This fiber isn't digestible by your body, so it passes through the digestive system to become fuel for the bacteria and other beneficial organisms in the gut. Research, including studies published by the Journal of Nutrition, suggests that prebiotics can enhance mineral absorption, potentially reduce the risk of allergies, and even improve mental health.

Why Both are Important

Integrating both prebiotics and probiotics into your diet can create a symbiotic relationship in your gut. The prebiotics provide the necessary nutrients to help probiotics thrive, while probiotics maintain balance and functionality of the gut flora, contributing to overall health. A study by the American Gastroenterological Association shows that balanced gut flora helps to modulate the immune system, protecting against pathogens and chronic diseases.

The Takeaway

For the millions of Americans dealing with digestive issues, understanding and using the dynamic duo of prebiotics and probiotics could be key. They don't just support digestive health; they also play critical roles in maintaining immune function, protecting against pathogens, and even potentially improving mood and psychological well-being.

This harmonious interaction between prebiotics and probiotics is not just about supporting digestion; it's about fostering a foundation for overall health and well-being.

Sources:

1. National Institutes of Health. “Probiotics: What You Need To Know.” NCCIH, Aug. 2019, www.nih.gov/health-information/probiotics.

2. Slavin, Joanne. “Fiber and Prebiotics: Mechanisms and Health Benefits.” Journal of Nutrition, vol. 143, no. 4, Apr. 2013, pp. 430-436, doi:10.3945/jn.112.172635.

3. American Gastroenterological Association. “AGA Clinical Practice Guidelines on the Role of Probiotics in the Management of Gastrointestinal Disorders.” Gastroenterology, vol. 159, no. 2, Aug. 2020, pp. 697-705, doi:10.1053/j.gastro.2020.05.059.

Boost Your Gut Health

…How the heck do I add Prebiotics and Probiotics in my normal diet

Good gut health is crucial for overall wellness, impacting everything from digestion to immunity, and even mood. Integrating prebiotics and probiotics into your daily meals can significantly enhance your digestive balance and overall health. Here’s how you can easily incorporate these powerful nutrients into your everyday diet.

Why You Need Prebiotics and Probiotics

Prebiotics and probiotics play essential roles in maintaining a healthy gut microbiome. Probiotics are beneficial bacteria that aid in digestion and maintain the integrity of the intestinal lining, and they are linked to numerous health benefits including enhanced immune function and reduced inflammation. Prebiotics, meanwhile, serve as food for these beneficial bacteria, helping them thrive and multiply.

Sources of Probiotics

1. Greek Yogurt: Rich in probiotics, Greek yogurt is versatile and a delightful way to start your day or enjoy as a snack. It’s thick, creamy, and packed with protein, making it an excellent food for gut health.

2. Goat Milk Kefir: A fermented milk drink similar to thin yogurt, kefir is made using kefir grains and goat milk. This beverage is particularly well-tolerated by those who are lactose intolerant and is teeming with probiotics.

3. Sauerkraut: Fermented cabbage that provides a wealth of probiotics. It’s also rich in vitamins and can be a tangy addition to many dishes.

4. Tempeh: Made from fermented soybeans, tempeh is a firm, flavorful source of probiotics and a great plant-based protein source.

Sources of Prebiotics

Prebiotics are found in many common foods, especially in high-fiber items such as:

• Garlic: Adds flavor to dishes and contains prebiotic fibers that help nourish gut bacteria.

• Leeks: Related to garlic and onions, leeks are another excellent source of prebiotic fiber.

• Chickpeas: A versatile legume that is high in fiber and excellent for supporting beneficial gut bacteria.

• Oats: A staple in many diets, oats are a great source of soluble fiber, which feeds the good bacteria in your gut.

Simple Meal Ideas

• Breakfast: Kickstart your day with a bowl of Greek yogurt topped with Kenz Krunch granola(which contains 2 sources of prebiotic fibers) and fresh pichuberries for added antioxidants and health benefits.

• Lunch: Create a smashed chickpeas sandwich by combining smashed chickpeas, hummus, greek yogurt, celery and onions wits some seasonings. Place this mixture on top of a slice of sourdough bread for extra deliciousness.

• Dinner: Try a garlic-infused tempeh stir-fry with a mix of your favorite vegetables. Serve with a side of probiotic-rich tempeh for a double dose of gut-health benefits.

Why This Matters

Including these foods in your diet not only supports gut health but also contributes to a stronger immune system, better nutrient absorption, and a reduced risk of inflammation and digestive discomfort. Given the direct link between gut health and overall well-being, nurturing your microbiome with these beneficial nutrients is a simple and effective way to improve your health.

Conclusion

Adding prebiotics and probiotics to your diet is a tasty and beneficial way to enhance your health. With a few simple adjustments to your daily meals, you can enjoy the vast benefits of a balanced gut microbiome. Whether through a delicious bowl of greek yogurt with Kenz Krunch in the morning, a nutritious smashed chickpeas sandwich for lunch, or a savory dinner stir-fry, integrating these elements can lead to significant health improvements.

Not Your Average Yogurt Bowl

If you're looking for a delicious way to enhance your gut health while enjoying a burst of flavors, this granola bowl recipe is perfect for you. Combining probiotics, prebiotics, and 3 bloat friendly protein sources, this meal is not only nutritious but also a delight for the taste buds. Here's how to whip up this gut-friendly treat:

Ingredients:

• 1/4 cup plain non-fat Greek yogurt

• 1/4 cup goat milk kefir

• 1 scoop Agoge Matcha protein powder (plant-based and bloat-friendly)

• 1/4 cup Kenz Krunch granola (rich in prebiotics)

• 5-6 strawberries, sliced

• Hemp Hearts

• Date cream

Instructions:

1. Prepare the Date Cream:

   • Soak a few dates in warm water for about an hour until they soften.

   • Blend the soaked dates with coconut milk until smooth and creamy. Set aside.

2. Mix the Base:

   • In a bowl, combine the Agoge Matcha protein powder and goat milk kefir.

3. Assemble the Bowl:

   • Place 1/2 of your Kenz Krunch granola at the Botton of your bowl

   • Add the kefir and Agoge mixture

   • Distribute the strawberries and hemp hearts on top of the kefir and Agoge mixture

   • Gently layer the date cream and greek yogurt

   • Top with more Kenz Krunch granola and strawberries

Why This Bowl?

This granola bowl is not just a treat for your taste buds but also a celebration for your gut. The combination of Greek yogurt and goat milk kefir provides a substantial dose of protein and probiotics, which are essential for maintaining a healthy digestive system. Kenz Krunch granola offers prebiotic fibers that fuel the beneficial gut bacteria, enhancing your digestive health further. The addition of plant-based Agoge Matcha protein not only adds a unique flavor but also provides a high-quality protein source that's easy on the stomach.

Enjoyment and Benefits:

The diverse textures from the smooth, creamy base to the krunchy granola make each bite interesting and satisfying. This recipe is perfect for a wholesome breakfast, a nutritious snack, or a light dinner, ensuring you treat your gut to a healthy and delightful meal. So dive in and enjoy the party in your mouth and your gut!