Category Archives: Dairy

Chilled Fruit Soup: Berries + Kefir

Chilled fruit soup-Berries and KefirWith antioxidant-rich berries and probiotic-rich kefir, this chilled soup is delicious and nutritious. Enjoy as an appetizer, snack, or simple dessert. To adjust the sweetness, just add more or less black raspberry powder!


  • Dairy kefir (plain)
  • Black raspberry powder
  • Frozen wild blueberries, defrosted

STEPS for 1 serving (about 1/2 cup)

  • Pour about 1/3 cup kefir into each individual serving bowl.
  • Add black raspberry powder to taste; mix.
  • Add defrosted wild blueberries and mix.
  • Garnish with a few more blueberries.



Green Valley Organics Kefir. I like Green Valley Organics Kefir because it’s organic, a tad sweet with no more carbs than other plain kefirs — and it’s an amazing source of probiotic bacteria (good gut bugs). I was blown away when I learned that per 8 ounce serving, this kefir contains about 590 billion CFUs or colony forming units of probiotic bacteria from 10 different strains! That’s a lot more than most probiotic supplements!

organic black raspberry powderI love Virgin Extracts Pure Premium Raw Freeze Dried Organic Black Raspberry Powder Extract Concentrate because it’s organic (even though it just says so in fine print on the back of the package), tastes great, is super convenient, and ess expensive than fresh black raspberries — though it’s certainly not cheap.

What makes black raspberries (which, BTW, are not the same as blackberries) so healthy? Check out this extensive list of nutrition and health benefits.

Enjoy and be healthy!
~ Leni


Delicious Low-Carb Coffee Milk Shake with Protein

Delicious Low-Carb Coffee Milk Shake with Protein
Delicious Low-Carb Coffee Milk Shake with Protein

My mom had a tooth extracted recently. After that ordeal, I wanted  to provide her with something tasty and easy to eat that would give her a fair amount of protein. So I came up with this recipe! Mom liked it — and so did I. In fact, I’ve had this shake for breakfast myself a few times already! It’s delicious!


1 cup vanilla almond milk (at refrigerator temperature) 1/2 cup  half & half from grass-fed milk (at refrigerator temperature) 1 scoop of whey protein powder (see Ingredient  Notes) Instant coffee (regular or decaf), to taste Maple syrup, just a little, if desired


Place all of the ingredients into a quart-size jar, screw on the lid, and shake the jar until it’s well mixed and a bit frothy.  Pour into individual glasses, with our without ice.

You can make double this recipe in a quart-size jar, and what you don’t drink up right away can be kept for another day or two. Just the lid back on the jar and refrigerate.

Ingredient Notes

  • Whey Protein powder – Milk contains 2 proteins: whey and casein. The protein powder I used, Biochem Ultimate 100% Whey Protein (Natural), contains just whey. in the form of whey protein isolate. It also contains natural french vanilla flavor,  sunflower lecithin, and xanthan gum, and has 22 grams of protein per scoop. There are about 30 scoops in a 24-ounce can. I have found this product at Whole Foods and on Amazon. Any fractionated food like this is not something I would depend on a lot in my diet — but for a small amount of your daily protein, if you like it (and don’t find it too expensive), why not use it?
  • Half and half made from grass-fed cows – The first time I made this shake, I used store-bought half and half. The second time, though, I made my own half and half by mixing  some lovely organic grass-fed heavy cream with organic grass-fed milk (1 part cream to 4 parts whole milk or 1 ounce of heavy cream and 3 ounces of whole milk or 2 tablespoons of heavy cream and 6 tablespoons of whole milk), as explained in the post. Note: By comparison, a cup of ice cream has about 1/2 cup heavy cream in it.

Preparation Note

If you use a quart-size canning jar with measurement markings on the side,  you don’t have to even dirty a measuring cup! They sell such jars by the dozen on Amazon. But I see you can find these for a better price elsewhere, so it might pay to shop around. If you decide to buy these jars, be sure you get the “wide mouth” jars. Wide mouth jars can be used to freeze foods, but the “regular mouth”jars are not good for freezing — they tend to break when defrosting!

Nutrition Note

I used to be a dietitian and all my professional life I told people to avoid foods rich in saturated fat, such as cream. Now I’m giving my mom cream! The field of nutrition is going through a major shift — from backing the low-fat diet (which by necessity is high carb) to finally admitting that nutrition science supports a higher fat (and lower carb) diet. If you want to understand this paradigm shift, check out the new New York Times Bestselling book, The Big Fat Surprise – Why Butter, Meat, Cheese Belong in a Healthy Diet.

Enjoy and be healthy! ~ Leni

Have a Berry Happy 4th of July!


To me this red, white, and blue treat is heaven on a spoon. Which explains why I serve it  for breakfast, lunch, dinner, or a snack – and not just on the 4th of July!


Greek yogurt
Ricotta cheese
Slivered almonds or chopped walnuts (if desired)
Maple syrup
Cherries (for garnish)


  • Blueberries – Wild blueberries have a lot more phytonutrients than cultivated blueberries. Organic wild blueberries are available frozen at Costco. The health benefits of blueberries.
  • Ricotta cheese – I buy whole milk ricotta made from the milk of  grass-fed cows. It’s creamy and wonderful.


  • If frozen, defrost the raspberries and blueberries. Set aside.
  • Mix together equal portions of yogurt and ricotta cheese.
  • Place a layer of raspberries into your cup or bowl. Top the raspberries with half of the yogurt-ricotta mixture. Add a layer of blueberries, and top that with the remaining yogurt-ricotta mixture. Sprinkle with nuts, if using. Drizzle with a little maple syrup. Top with a fresh cherry!

Enjoy and be healthy!