Category Archives: Nutrition

Baby-Led Weaning: Our experience

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Baby-Led Weaning is amazing! We started from the very beginning when Jones was first being introduced to solids. While we had some trials occasionally it has been a great success over all. This video gives a simple explanation on what baby led weaning is and how it has gone for us.

My son is 14 months currently and is eating very well. I enjoy being able to trust his instincts and allow him to (mostly) pick and choose the foods he will partake in. We are still nursing 1-2 times a day for added nutritional benefit, but over all he eats real food. We do not serve him milk or alternative milks but maybe once every other day. We focus on him eating solids and homemade smoothies. We give the occasional squeeze pack for added diversity and to help when we are running out the door.

Check out our video and leave a comment! :)

For the book and other really great resources for baby’s first foods check out Living Satisfied Favorites Store and click on the book tab!

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Chicken Thighs with Carrot Fries

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It was sometime in the afternoon on a weekday. The baby was at home with my husband and I was on my way home from work. Tears were streaming down my face from lack of sleep, a stressful day at work, and the stress of knowing my child wouldn’t leave my side once I got home. As the tears began to turn into one big ugly cry I pulled into a deserted parking lot and it all came pouring out.

“I am just so tired, Lord. Why won’t this baby sleep? Where did the loving and peaceful relationship with my husband go? Why did you put so many dreams and ambitions in my heart only to let them sink to the bottom of this tear filled lake????”

There it was. The sentence that put everything else into perspective. Why did God place these dreams in my heart for me only to fail at trying to achieve them? That is when I realized that God did not push aside the dreams in my heart, but rather molded them into something so beautifully different. God did fulfill his promises to me, but I had to be open minded to see them.

On December 22, 2015 I gave birth to a beautiful healthy 7 lb 14 oz baby boy. That day, without my knowledge, God began to mold me into a mother and adjust my priorities to reflect this innocent baby’s needs. As I thought back on the birth of my son I realized my expectations didn’t reflect reality and was forced to change my priorities. In this season of the church we are celebrating Pentecost. The birth of the church. I am sure that the apostles did not expect to be filled with the Holy Spirit as it is depicted in Acts, but God gave them grace in that season to redirect their priorities and dreams. That is my challenge for you this season. Ask God where you need to redirect your priorities and dreams. My hope is that as a church we make our community and health a priority this season. Obtaining a healthy life style is about setting priorities. Whether letting the laundry sit a little longer while you cook a new recipe or choosing to play at the park with your kids rather than mowing the lawn. While both laundry and mowing your lawn may feel crucial in the moment ultimately by adjusting priorities such as these we can find that we are a bit happier and healthier.

I hope that the recipe included will help make at least one meal this week a little easier and encourage a healthy life style.

Chicken Thighs with Carrot Fries

Serves 6

Time: 30 minutesIMG_2161

Ingredients: 

  • 6 bone in/skin on- chicken thighs
  • 12 Carrots (medium-large)
  • 2 tsp Salt
  • 2 tsp thyme
  • 2 tsp garlic
  • 1/2 tsp cinnamon
  • 1/4 tsp cayenne
  • 1/2 tsp ginger
  • olive oil
  • Mixed greens/salad

Directions: 

Preheat oven to 350 degrees

Chicken: Rinse and pat dry your chicken thighs. Place on a greased baking sheet. Sprinkle with 1 tsp salt, 1 tsp thyme, 1 tsp garlic, 1/2 tsp cinnamon, 1/2 tsp ginger and 1-2 TBS olive oil

Carrots: peel carrots. Chop off the top and about 1/2 inch off of the bottom. Cut in half and begin to cut carrots into strips. Try to keep them as uniform as possible. Thin edges will burn quickly. Place all carrots into a large bowl and drizzle with 2-4 TBS olive oil, 1 tsp salt, 1 tsp thyme, 1 tsp garlic, 1/4 tsp cayenne. Lay carrots out onto a baking sheet.

Place both carrots and chicken into the oven and cook for 20 minutes.  After the 20 minutes have been completed, make sure the chicken is on the top rack. Turn the oven to broil at 500 degrees. Cook for 2-3 minutes or until the skin is crispy and browned. Remove chicken from oven and continue cooking the carrots until they begin to crisp/brown-about 3 minutes.

Enjoy your chicken and carrots with some fresh mixed greens.

eating bread

Handling the Influx of Sugar

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Hello! It is that time of year again. A huge influx of sugar has come upon us. There are sweets continuously coming in at work, schools, parties, and even within your home. The question lies in not whether or not to partake, because we all know we will be partaking in these delicious sweets, but rather being disciplined in when and how much you eat.
Note: Obviously I would recommend limiting sugar as much as possible! We don’t NEED sugar and we all know it isn’t good for our bodies, BUT if you must partake here is what I recommend. 

Here are some quick tips for limiting sugar during this season.

1) Set a goal for yourself as far as how many sweets per week you will be consuming

I see most people eating sweets as if they will never see them again. They continue to grab just one more bite in fear that the goodness will all be gone. Allowing yourself sweets is OK. Just put a cap on it. I find that I eat more sweets when they have been unavailable to me. Therefore I always keep a little stash in my pantry, fridge, or freezer for those times when you just need something sweet. This way I know that “X” number of days I can partake in sweets. Limit how many sweets you will be consuming on a weekly basis.

2) Don’t say no to all sweets it just won’t happen. Choose wisely.

Try to focus on enjoying your favorite desserts and not just anything that is laying about. There are always going to be sweets lying around this time of the year, but wouldn’t you rather have your favorite item than that two-day old brownie that has been sitting in your office kitchen? If you need to indulge do it right. You will end up eating less of the item because it will satisfy that craving. Do your best to avoid the every day sweets and hold off for the good stuff. You will feel less guilty in the end and will end up with less sugar in your system.

3) Avoid artificial sugars, diet drinks, and anything labeled lite/diet/fat-free

Just because something is “sugar free” or “fat free” doesn’t mean it is any bit healthier! Items like these have a dark side and are filled with unnecessary artificial ingredients and added carbohydrates and sweeteners to help them taste better than they actually do.
I always vote for real food and that includes desserts. Opting for real sugar, minimally processed flours, and real fats like coconut oil and butter should be your first choice. Obviously all is best in moderation, but by eating foods that contain real ingredients you will be satiated much quicker! This leads to eating less. Foods filled with empty calories such as refined white flour, vegetable oil, and artificial sweeteners will leave you unsatisfied. Just think about those 100 calorie granola bars…one is just not enough. However eating an apple with 2 TBS of peanut butter will have you filled and ready for the next task with the same amount of calories!

4) Fill up on good food first!

Before you head off to the next party, event, or even work, grab a good healthy meal or snack. Filling up on real food will help keep those cravings at bay. Focus on vegetables cooked in a good fat like butter, olive oil, or coconut oil and seasoned well. Then grab a protein source. Once your tummy is filled head off to your event. Knowing that you have had a meal will help your mind keep those cravings at bay. It is just like the idea of never going grocery shopping when you are hungry. You will pick up items more strategically when your body has what it needs. :)

 

I hope these tips were helpful for you! Enjoy the holidays and enjoy your desserts. :)

For some yummy desserts click here

Living Satisfied

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Yogurt: From Plain to Delicious

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HELLO!

I am a day late on this post, but that is alright…right?? First I want to say thank you for all the awesome views this week! It always makes me excited to see spikes in my viewer bar chart. :)

This week I want to chat about yogurt. As many of us know yogurt can be great for you because of the  many great bacteria and nutrients. The biggest downside I see in yogurt is all of the added sugar! PHEW there is a lot of added sugar in flavored yogurts, but they taste so delicious.

I choose my yogurts based on a couple things

  • sugar content
  • protein content
  • whole fat
  • minimal ingredients

These are the “quality” flags for me. If you are going out to buy yogurt check your ingredient list and nutrition facts. You may surprise yourself with how much sugar or unnecessary ingredients are in the packaged yogurt.

Plain yogurt:

If you are like me and don’t particularly love plain yogurt have no fear. There are so many things you can do to spruce up your yogurt.

What to add to yogurt:

  • Fruit:heat some fruit for 20 seconds in the microwave and add to yogurt
  • Honey: great antioxidant and deliciously sweet
  • Coconut sugar: taste a lot like brown sugar but with a much lower glycemic index
  • Cinnamon: Great for blood sugar control
  • Nuts: great protein and fat
  • Hemp seeds/flax/chia: add supplemental fats and proteins! great for added texture
  • Vanilla: because real vanilla trumps fake vanilla 😉

 

Here was my morning yogurt:unnamed

1 1/2 Raw milk yogurt from my local farmer

3 TBS Hemp seed

1-2 TBS Gelatin

1 TBS coconut sugar 

1 TBS cinnamon

 

Hope you enjoyed this quick tip blog post!

 

Living Satisfied

eating bread

We Lie About What We Eat

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Hello!

Do you lie about what you eat? One of the biggest issues I have as a eating breadNutritional Therapist is when my clients aren’t honest on their food journals. Do you remember exactly what you ate and how much yesterday or the day before? Probably not. Unless you are quite organized and actually pre pack your snacks and meals, you won’t remember.

Writing down what you eat is essential when you are attempting to examine your health or work with a nutritionist. It is crucial to be honest! As a nutritionist I don’t care if you are eating a bagel with flavored cream cheese everyday for breakfast and a skittles for a snack. I want to know where you are struggling in your daily diet so I can give realistic and appropriate food goals. Whenever I tell my clients that I need a 7 day food journal from them they tense up. I can see in their eyes the fear and uneasiness as I slide the printed journal towards them. People assume that I, being a nutritionist, make great choices for food all the time. That I never waiver or have so much knowledge that I will judge others based on what is on their plate. That is simply not true. I make poor decisions in my daily diet all the time, but it is about getting back up and choosing better the next time that matters.

I want to encourage all of you to be honest. Don’t look down on yourself because you picked up that donut at Church. Simply choose to make a better choice next time. Here are some tips for the next time you are tempted to choose an item that isn’t the best for you.

  • Be sure to eat a full meal before going out to a place you know you will be tempted
  • Bring trail mix, fruit, or other healthy snacks with you wherever you go
  • Ask for a to-go box immediately after ordering your food and put half of it away at the beginning of the meal
  • Choose fruit instead of dessert
  • Make large batches of homemade/nutrient dense desserts and freeze them. Choose those when you are tempted
  • Make large batches of nutrient dense foods and freeze them. Choose those when you don’t feel like cooking one day
  • Start your day off eating healthier options. Eating well in the morning will encourage you to do well the rest of the day
  • Allow some treats so you don’t binge on desserts
  • Be kind to yourself

Overall, when taking a deeper look at your nutrition and health, be honest. Health care professionals can only help with what you tell them. If you leave out your “cheats” they can’t give you better options or help you curve those cravings.

 

Hope this encourages you to be honest, open, and kind to yourself.

Check out my Nutritional Therapist Tab if you are looking to improve your health today!

P.S. If that bread looks delicious…make some from this recipe: Sourdough Bread

 

Living Satisfied

 

 

 

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What in the World is “Healthy”

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Hello!

A couple Fridays ago I went on my usual food run for Mercy Ministries. IMG_1460Purchasing food for my +/- 40 residents is quite the task and I get quite a lot of stares when I pack a flat cart full at Costco or Sams or overfill a buggy at Walmart. While doing my food run I am often stopped by curious individuals either wanting to know who I am purchasing food for or more than often asking for nutritional advice. I’m amazed at the honesty and sincerity of shoppers asking me what items of food they should choose or why I picked up one item over the other.

Then on Friday January 30th, my heart broke for a woman at a cash register that opened up about her nutritional needs. She initiated the conversation by asking if I was a nutritionist and when I told her I was she starting spilling out her concerns. She had recently been to the doctor who told her she was on the verge of having Type 2 Diabetes and told her to eat healthier and make good choices. That was it. He did not give her any further information. I could see her crushed spirit begging for any bit of advice. She continued to tell me that she obviously doesn’t want diabetes, but has no idea what “healthy” means. My heart broke, because while I would have loved to sit with her for even the next 15 minutes and give her some ideas, I didn’t have the time. I was working and I do my best to keep my personal business separate from my job at Mercy. So I gave her my business card and told her to e-mail me. I hope she does.

Deciding what is “healthy” is one of the hardest questions I get because it is different for everyone. I run my nutrition business by creating plans for the individual. I don’t have a one size fits all instruction guide because one size DOESN’T fit all. However, because this women broke my heart I decided to give you all a couple of pointers of what it means to eat “healthy”. This again doesn’t fit everyone, but can at least give someone a place to start.

Guidelines:

  • Eat real whole foods.
  • Limit sugar when ever possible.
  • Limit simple carbohydrates.
  • Limit/avoid processed foods.
  • Stay organic when ever possible. If it feels too expensive choose what you feel is important to eat organic.
  • Go to your local farmer’s market and get fresh products!
  • Eat in season, produce in season will be cheaper
  • Make large batches of nutrient dense foods and freeze them for later use.
  • Be realistic and don’t try to change your whole diet overnight.
  • Go traditional: eat real organic butter, homemade broth, homemade drinks, homemade dairy products
  • Ferment: make your own condiments that are lacto-fermented (they taste the same!)
  • Don’t move with the fads, what did people eat 200 years ago?
  • Get inspired! Go on pinterest or other blogs and find fun new things to try. Inspiration goes a long way

 

Here is a great site that provided a couple of ideas of what nutritionists eat on a daily basis: CLICK HERE 

 

 

I hope this was helpful. Head over to my Nutritional Therapist tab at the top of the webpage to learn more about what I do!

 

Living Satisfied

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Lemon in the Morning

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Hello!
I’m sure a lot of you have seen how great the use of lemon in water is! 6722653055_c6aa3d400b_bWell I’d like to say it again. Lemon water is great for you. While most individuals quickly gravitate towards coffee, I challenge you to put down the coffee until after you have your warm lemon water. I guarantee it will reduce your urge to brew that cup of coffee. While coffee isn’t inherently bad, it is a diuretic. When we wake up in the morning, our bodily tissues are dehydrated and are in need of water to push out toxins and rejuvenate the cells. Starting with a big glass of warm/hot lemon water will jump start your day and the lemon will actually help energize you.

Here is what to do:

Upon wakening head to your kitchen to start a pot your tea kettle. Go to the restroom if need be, and head down stairs to prepare your beverage. When the water is almost to boil, squeeze 1/2 a lemon into the cup and enjoy. Sometimes I enjoy using peppermint tea with mine or fresh cut ginger. Sip on the lemon water while you get ready and if you still feel the need to grab the coffee that is fine, but get some water in first!

Here is why:

  • It contains vitamin c, calcium, folate, vitamin b5, vitamin b3, vitamin b1 and b2, iron, magnesium, phosphors, potassium, zinc as well as sugar, carbohydrates, dietary fiber, fat and protein.
  • Lemons are a rich source of vitamin C. Vitamin C is essential to keep you immune from cough and cold. Lemons contain flavonoids which work against viruses and keep the body fit.
  • Water with lemon provides the body with electrolytes which hydrate your body
  • Drinking lemon juice with warm water in the morning will help in giving regular and easy bowel movement. Following a lemonade diet is beneficial for those with troubled bowel movements. It interacts with other enzymes and acids which easily stimulate the secretion of gastric juice and digestion.
  • Lemons are used in treating high blood pressure as well
  • Lemon juice helps to dissolve uric acid and other poisons. It also helps to liquefy the bile. All this helps to stimulate the liver and detoxifies it.
  • Water with lemon aids in proper functioning of the nervous system (as lemon  has a high content of potassium). Depression and anxiety are often the result of low levels of potassium in the blood. The nervous system needs a sufficient amount of potassium to ensure sustainable signals to the heart.
  • Lemon has been discovered to have 22 anti-cancer compounds. These include limonene that slows down the growth of cancer tumors and flavonol glycosides which can stop cell division in cancer cells.
  • Lemon is known for its antibacterial properties and can destroy malaria, cholera, diphtheria, typhoid and other bacteria.
  • The citric acid in lemon helps to dissolve gall stones, kidney stones as well as calcium deposits.
  • Water with lemon is beneficial for pregnant women. Since lemons are loaded with Vitamin C, it acts as an adaptogen helping the body cope with viruses such as colds.  Furthermore, vitamin C helps the formation of bone tissue of the unborn baby. At the same time, due to the high content of potassium, a mixture of water with lemon helps forming cells of the brain and nervous system of the baby.

 

I hope this encourages you to try this new routine! I have been loving my lemon water in the morning. I find that starting your day off on the right foot will stimulate you to make better choices the rest of the day!

 

Living Satisfied

 

 

 

Sources:
http://www.lahealthyliving.com/natural-remedies-remedies/20-unbelievable-reasons-to-start-your-day-with-water-and-lemon/
http://www.stylecraze.com/articles/45-wonderful-benefits-and-uses-of-lemon/
bossfitmag.com
 

 

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Caramelized Onion Soup

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Hey everyone!

Onion soup is a fantastic recipe to make during the fall! Not only does it taste amazing, but it is packed with nutrients! I just wouldn’t eat a bowl before a date… :)
Onions are great for boosting your immune system to help fight off colds and flu! The recipe will freeze well also! Make a big batch and freeze for later. Great to pull out on days that you just aren’t feeling great. Honestly, it is great for any day. :)

If you are brave, try making homemade beef bone broth! You will add TONS of nutrients to your dish by making it yourself!

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Serves 4 

Ingredients:

 

Directions:

  1. Slice onions into rings
  2. Melt the fat over a medium heat in a stock pot or large bottomed deep pan
  3. Add the onions and a pinch of salt and pepper and cook the onions until golden brown, about 20 minutes. You will want to stir often!
  4. Add the beef broth, thyme, and bay leaves and bring to a simmer. Scrape the bottom of the pot to release any browned bits of onion
  5. Cook soup on simmer for about 20 minutes uncovered.
  6. Add the apple cider vinegar and a little more salt and pepper and continue simmering for about 10 minutes.
  7. Serve hot.

Hope you all enjoy this recipe!!

 

Living Satisfied

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Water Kefir

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Hey friends! Ok It has, unfortunately, taken me a while to post this. It was supposed to be posted in February, but I had some technical difficulties. My water kefir was simply not creating any fizz. I did a second ferment in a closed quart sized mason jar with a little fruit inside and let it sit for a couple days as suggested. The first batch came out SO incredibly sugary I spit it right out! After some research I found that this is fairly common. So I continued to try it and by the 4th batch I was golden! I let it sit in a second fermentation process for a little over a week and it tasted carbonated and a little sweet!

Part of the reason why I started to make water kefir was because my husband  loves Le Croix, tonic waters, and the like. However I really wanted to find a product that would provide him good probiotics as well. He couldn’t get into kombucha so water kefir it was! After this last batch he sipped on the glass while staring me down! I have him try the strangest things sometimes so he never knows what to expect. To his surprise and mine, he liked it! I still have some tweeking to do to make it a flavor he would really enjoy, but it was very exciting!

So here is the scoop and directions. I copied this from Cultures from Health, because they truly know best!

  1. Heat 4 cups water._DSC0086
  2. Pour into glass jar. (Where to buy)
  3. Dissolve 4-6 tablespoons cane sugar in the water.
  4. Cool to 68°-85°F.
  5. Add water kefir grains.
  6. Cover with a coffee filter or cloth secured by a rubber band
  7. Place in a warm spot, 68°-85°F, for 24-48 hours.
  8. After culturing is complete, prepare a new batch of sugar water, (steps 1-4 above).
  9. Separate kefir grains from the finished water kefir.
  10. Place kefir grains in the new batch of sugar water.
  11. The finished water kefir is now ready to consume, flavor, or store in the refrigerator.

*Avoid aluminum utensils when making water kefir. Stainless steel is acceptable.
For instructions on flavoring and bottling, please visit our website.

*Before bottling water kefir, carefully inspect the bottles for cracks, as cracks can weaken the integrity of the containers. We also recommend “burping” the containers daily during the second fermentation to release excess pressure. Fermented foods often have a sour but clean aroma and flavor. Never consume anything that smells or tastes unpleasant.

BUY HERE

Details

Originating in Mexico, water kefir grains (also known as sugar kefir grains) allow for the fermentation of sugar water or juice to create a carbonated lacto-fermented beverage. Incredibly easy to brew, the starter culture can create a new batch of kefir every 24 to 48 hours. This makes a fantastic non-dairy alternative to milk kefir and can be flavored after brewing to make a variety of delicious sodas. If you are looking to replace soda pop, your family will love it!

  • Traditional heirloom-style kefir culture (called “grains” due to appearance); not a powdered starter culture
  • Gluten-free, dairy-free, vegan
  • Reusable culture; makes a new batch of kefir every 24 to 48 hours
  • With proper care, the culture can be used indefinitely to create delicious probiotic-rich kefir
  • Cultures on the counter at 67° to 80°F, no heating appliance required
  • Can be used with sugar water, fruit juice, and coconut water


Description: Kefir consists of lactic acid bacteria and yeast existing in a symbiotic relationship. The benefits are similar to those of milk kefir (dairy kefir) but the average person will be able to consume larger amounts of it due to its water base. Click here for information on the numerous strains of yeast and bacteria generally known to comprise water kefir grains.

Please note: kefir grains may or may not multiply due to a number of factors but they can be used repeatedly to create wonderful carbonated beverages.

Q. What is kefir?

A. Kefir is a probiotic beverage made with either kefir grains or a powdered kefir starter culture. There are two types of grains, milk kefir grains and water kefir grains. Milk kefir grains can be used with cow milk, goat milk, or coconut milk. Water kefir grains can be used with sugar water, juice, or coconut water. Kefir grains consist of bacteria and yeast existing in a symbiotic relationship. The term kefir grains describes the look of the culture only. Kefir grains contain no actual “grains” such as wheat, rye, etc. Our kefir grains are grown in filtered water and organic sugar.


Q. Does water kefir have the same benefits as milk kefir?

A. Generally speaking water kefir is slightly less concentrated than milk kefir and therefore some individuals find they consume more water kefir than they would milk kefir. However, due to water kefir’s water (rather than dairy) base and great taste when flavored, it is easy to consume larger amounts of water kefir.


Q. What ingredients go into making water kefir grains?

A. Our water kefir grains are grown in filtered water and organic sugar.


Q. What strains of yeast and bacteria does water kefir contain?

A. Click here for information about the numerous strains of yeast and bacteria that are generally known to comprise water kefir grains.


Q. I want to consume kefir but I’m allergic to dairy. Is water kefir a good alternative?

A. Yes! Water kefir contains no dairy. (Please note: water kefir grains are processed in a facility where dairy products are processed.)


Q. Does water kefir contain gluten?

A. No, water kefir grains do not contain gluten. (Please note: water kefir grains are processed in a facility where gluten-based products are processed.)


Q. Are water kefir grains reusable?

A. Yes, water kefir grains are reusable. Once your kefir is finished culturing, simply remove the water kefir grains and place them in fresh sugar water, juice, or coconut water.


Q. How long do water kefir grains last?

A. With proper care, water kefir grains should last indefinitely.


Q.  What is the process to make water kefir?

A.  Water kefir grains are added to sugar water, juice, or coconut water and allowed to culture for 24 to 48 hours, then the kefir grains are removed. To flavor water kefir (we don’t recommend drinking water kefir made with sugar water without flavoring!) simply add fruit juice or flavor extracts (e.g., vanilla extract) to the water kefir. If a more fizzy water kefir is desired, once the juice is added you can bottle it up tightly and allow it to sit for a few days so the carbonation can build.
Q. Can I allow the kefir to culture for longer than 48 hours?

A. We strongly recommend against allowing the kefir grains to culture for longer than 48 hours as over time it will damage the grains by potentially starving them (particularly in warm weather when the culturing process is sped up due to the heat).
Q. How will I know if I’ve successfully made water kefir?

A. The primary indication of whether or not you have successfully made water kefir is that the finished kefir tastes less sweet than the sugar water or juice you’ve started with.
Q. What does water kefir taste like?

A. Finished water kefir will be fairly sweet. (See below for information about sugar content.) Depending on the type of sugar used, the amount of culturing time, etc., water kefir may also be slightly bubbly. We strongly recommend flavoring water kefir made with sugar water prior to consuming it as the taste of plain water kefir isn’t particularly pleasant. Flavoring options include fruit (fresh or dried), fruit juice, and flavor extracts.
Q. Will water kefir grains multiply?

A. Water kefir grains are known to multiply, but at times they are reluctant to do so and therefore we do not guarantee kefir grains will multiply. Even if they do not multiply, with proper care, water kefir grains can be used repeatedly to brew water kefir. Click here for more information on ways you can encourage your kefir grains to multiply.
Q. Can I use a plastic container to brew water kefir and plastic bottles to store it?

A. Theoretically food-grade plastic shouldn’t cause any damage to the culture but we always recommend glass when working with starter cultures or food due to the potential of plastic to leach undesirable chemicals.

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Buttermints: Stop Sugar Cravings Now.

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Hello! I found these beauties on Empowered Sustenance’s site . I have loved looking through her site! Now this post, really weirded me out. As you all know, I love fats! I cook with them constantly. I believe that fats are a necessity and can help many ailments. However, I have never been one to grab a stick of butter and eat it. These are basically just that. :) I made these  this past week and tried them out throughout the week. They are Great!! They have greatly helped me during those periods of low blood sugar. Sometimes I accidently go a little too long before my next meal and suffer from a blood sugar crash. They babies are amazing! Best of all, one batch makes a LOT! I usually pop 3-4 before going out to exercise, or even sometimes before bed if I ate a really early dinner. They really do curb your sweet tooth!

Buttermints for sugar cravings_DSC0455

Ingredients

  • Small pinch of unrefined salt
  • Optional: 2 Tbs. cocoa powder for a chocolate version (a empowered sustenance reader’s suggestion) Might try this next batch!

Instructions

  1. Have the butter at room temperature. Stir together all ingredients then scoop it into adisposable pastry bag or zip-top bag. You can use a metal pastry tip like I did, I just stuck the metal tip into the end of a zip-top bag and then cut off a corner of the bag (see picture above). If you don’t want to use a tip, just snip of the corner of the bag.
  2. Squeeze bite-sized buttons onto a baking sheet lined with unbleached parchment paper. Place in the fridge until firm, about 2 hours, then transfer to a storage container and store in the fridge.

Notes: For a chocolate version: A reader told me she made this recipe with the addition of 2 Tbs. cocoa powder, for a chocolate version, with success. That sounds like a great idea and I wanted to share it here!

Inspired by this recipe from Shaye at The Elliot Homestead.

 

Hope you try these out!! They have changed my life!

 

Living Satisfied!