Tag Archives: recipes

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!

INGREDIENTS

  • 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.

INGREDIENT NOTES

Kefir

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

plate with fried egg with green onions and chat masala

Fried Egg with Green Onions and Chat Masala (Indian seasoning)

Here’s a recipe for a fried egg that pops with flavor from the Indian spice mixture, chat masala. If you have 5 minutes and 4 easy-to-find ingredients, you can whip up this quick healthy dish — perfect for breakfast, lunch, or dinner!

INGREDIENTS + DIRECTIONS

Heat a non-stick pan over medium heat. Add 1 teaspoon avocado oil to pan. When oil is hot, add 1 large handful of thinly sliced green onions.

sauteeing green onion

Sauté green onions until hot and starting to soften. Remove sautéd green onions to a plate and reserve.

Add another teaspoon of avocado oil to the pan. Heat oil until hot. Crack one egg and let it slide onto the hot pan.  Sprinkle the reserved green onions over the egg.

egg right side up with green onion

Cook the egg to your liking. Then remove the fried egg and green onion OR flip the egg over and fry it on the other side.

Serve sprinkled with chat masala — one of my favorite Indian spice mixtures, made with exotic ingredients like black salt and green mango powder. You can find chat masala at an Indian grocery store, a Korean supermarket, or on Amazon. And, you can make your own chat masala using a recipe like this one from Lisa’s Kitchen.

chat masala package

Serve with spinach (such as the frozen Trader Joe’s organic or pesticide-free chopped spinach, just heated through) and fresh marinated red onions, a wonderful Peruvian condiment. To make the marinated red onions, I follow  the recipe shown here, but I use only red onions, lime juice, and salt — which is the “recipe” I was given by a waiter at La Canela, a very nice Peruvian restaurant in Rockville, Maryland.

plate with fried egg with green onions and chat masala

Enjoy and be healthy!
~Leni

Turmeric and Ginger– Essential Ingredients in Delicious Sore Throat Remedy

turmeric tea I woke up with a sore throat. Not so good. But, not so bad — after a cup of this ancient Ayurvedic remedy that tastes delicious and makes me feel better instantly!

INGREDIENTS, per 1 cup

3 tablespoons half & half (from grass-fed cows)
2 tablespoons finely chopped fresh (peeled) ginger
1/4 teaspoon (dried ground) turmeric
1 teaspoon honey, preferably local

STEPS

Put all of the ingredients into a cup or mug.
Add boiling water.
Stir, sip and enjoy!

When you’re finished drinking, you will see that there’s ginger and turmeric left in your cup. If you pour boiling water into your cup, you’ll get a flavorful ginger drink!

NUTRITION NOTES

MORE RECIPES WITH TURMERIC

On my Pinterest board, Turmeric in Recipes, you can find hundreds of recipes that include turmeric:

Enjoy and be healthy!
~Leni