MADE with LIFEWAY
ISSUE 3 | WINTER 2016 1
ISSUE 03 | WINTER 2016
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Lifeway Kefir is the ultimate secret ingredient that every chef needs in his or her kitchen. It’s a tart and tangy cultured milk beverage with a creamy consistency and a hint of effervescence. Our plain, unsweetened kefir options can fill a wide variety of culinary roles, both sweet and savory. Our flavored varieties are perfect in pancakes, smoothies, desserts, and so much more.
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Q IUNI T N EORA A N D W 2K0E1F6I R P E S T O B R E A K FA S T BOWL 2 servings A C T I V E T I M E : 15 minutes C O O K T I M E : 10 minutes YIELD:
INGREDIENTS
¼ cup Lifeway Plain Low Fat Kefir 1 ½ cups fresh basil leaves 1 ½ cups fresh kale leaves ¼ cup roasted pistachios ¼ cup grated Parmesan cheese 1 large garlic clove 2 large eggs, softly boiled 2 cups cooked quinoa 2 Tbsp chopped pistachios 1 Tbsp chia seeds Kosher salt and pepper, to taste 4 ISSUE 3 | WINTER 2016
add the kefir, kale, basil, garlic, Parmesan cheese, pistachios and a pinch each of kosher salt and black pepper into the pitcher of a high-powered blender or a food processor. Pulse until a few chunks remain, but the sauce is mostly smooth. Set aside. TO MAKE THE PESTO:
T O P R E PA R E T H E B O W L S :
divide the cooked quinoa or grain of choice into to bowls. Spoon over 2-3 tablespoons of kefir pesto. Chop each egg in half (or slice as desired) and distribute evenly between bowls. Add half of the avocado to each bowl, followed by half of the pistachios and chia seeds.Season with salt and pepper to taste. Add additional pesto or plain kefir to reach desired creaminess.
TABLE OF CONTENTS
6 QUINOA & KEFIR PESTO BREAKFAST BOWL
14 WINTER IMMUNITY WARRIORS
8 ROASTED WINTER SQUASH SOUP
16 BERRY REVIVAL PROTEIN KEFIR SMOOTHIE
10 GLUTEN-FREE SAVORY SAGE BISCUITS
18 PROBIOTIC PERSIMMON SMOOTHIE BOWL
12 PALEO FARMER CHEESE MUSHROOM AND SPINACH CREPES
20 CLEANSING GREEN KEFIR SMOOTHIE
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QUINOA AND K E F I R P E S TO B R E A K FA S T BOWL 2 servings A C T I V E T I M E : 15 minutes C O O K T I M E : 10 minutes YIELD:
INGREDIENTS
¼ cup Lifeway Plain Low Fat Kefir 1 ½ cups fresh basil leaves 1 ½ cups fresh kale leaves ¼ cup roasted pistachios ¼ cup grated Parmesan cheese 1 large garlic clove 2 tbsp chopped pistachios 2 cups cooked quinoa 2 large eggs, softly boiled 1 tbsp chia seeds Kosher salt and pepper, to taste
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add the kefir, kale, basil, garlic, Parmesan cheese, pistachios and a pinch each of kosher salt and black pepper into the pitcher of a high-powered blender or a food processor. Pulse until a few chunks remain, but the sauce is mostly smooth. Set aside. TO MAKE THE PESTO:
T O P R E PA R E T H E B O W L S :
divide the cooked quinoa into two bowls and top each bowl with 2-3 tablespoons of pesto. Chop each egg in half and add one to each bowl. Add half of the avocado to each bowl, followed by half of the pistachios and chia seeds. Season with salt and pepper to taste. Add additional pesto or plain kefir to reach desired creaminess.
QUINOA AND K E F I R P E S TO B R E A K FA S T BOWL
on a cold morning quite like a hot breakfast. Full of protein, probitics, fiber and healthy fats, these Quinoa and Kefir Pesto Breakfast Bowls are the perfect way to start the day. NOTHING FILLS US UP
2 servings A C T I V E T I M E : 15 minutes C O O K T I M E : 10 minutes YIELD:
INGREDIENTS
¼ cup Lifeway Plain Low Fat Kefir 1 ½ cups fresh basil leaves 1 ½ cups fresh kale leaves ¼ cup roasted pistachios ¼ cup grated Parmesan cheese 1 large garlic clove 2 large eggs, softly boiled 2 cups cooked quinoa 2 Tbsp chopped pistachios 1 Tbsp chia seeds Kosher salt and pepper, to taste
add the kefir, kale, basil, garlic, Parmesan cheese, pistachios and a pinch each of kosher salt and black pepper into the pitcher of a high-powered blender or a food processor. Pulse until a few chunks remain, but the sauce is mostly smooth. Set aside.
TO MAKE THE PESTO:
T O P R E PA R E T H E B O W L S :
divide the cooked quinoa or grain of choice into to bowls. Spoon over 2-3 tablespoons of kefir pesto. Chop each egg in half (or slice as desired) and distribute evenly between bowls. Add half of the avocado to each bowl, followed by half of the pistachios and chia seeds.Season with salt and pepper to taste. Add additional pesto or plain kefir to reach desired creaminess. ISSUE 3 | WINTER 2016 7
THIS SEASONAL ROASTED WINTER SQUASH SOUP
with Kefir Olive Oil Drizzle comes from renowned chef, author and wellness enthusiast Seamus Mullen. It’s nourishing perfection for any winter occasion. 8 ISSUE 3 | WINTER 2016
ROASTED WINTER SQUASH SOUP 6 servings A C T I V E T I M E : 30 minutes C O O K T I M E : 1 hours YIELD:
INGREDIENTS
2 cups Lifeway Plain Whole Milk Kefir 4 cups butternut or kabocha squash, peeled and cubed into 1” pieces 2 shallots, thinly sliced 4 cloves garlic, whole 2 bay leaves 4 sprigs thyme 1 dried chili ¼ cup champagne or white wine vinegar ½ cup extra virgin olive oil Zest of one lemon 6 cups vegetable stock salt and pepper, to taste
to 400° F. In a large roasting pan, combine squash, shallot, garlic, bay leaf, thyme, dried chili and season with salt and pepper. Add vinegar and 4 tablespoons of extra virgin olive oil. Lightly toss and roast in the oven until tender and cooked through, about 35 minutes. P R E - H E AT Y O U R O V E N
R E M O V E F R O M T H E O V E N , remove from
the oven and discard the bay leaf, dried chili and thyme.. Transfer to a blender and blend with vegetable stock until smooth. Once smooth, add 1 cup of kefir and 1/4 cup of extra virgin olive oil and blend until combined. IN A MEDIUM SIZED MIXING BOWL,
combine remaining kefir with lemon zest, ¼ cup of extra virgin olive oil, salt and pepper and set aside. Serve in warm soup bowls with a drizzle of the seasoned kefir sauce.
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GLUTEN-FREE S AV O R Y S A G E BISCUITS
12 biscuits A C T I V E T I M E : 15 minutes C O O K T I M E : 20 minutes YIELD:
and line a baking sheet with parchment paper. Set aside. P R E H E AT O V E N T O 3 5 0 ° F
beat together kefir and eggs until thoroughly combined. Then stir in Simple Mills Almond Flour Artisan Bread mix, garlic powder, poultry seasoning and sage, if using. IN A LARGE BOWL,
INGREDIENTS
½ cup Lifeway Plain Whole Milk Kefir 1 Box Simple Mills Almond Flour Artisan Bread Mix 2 large eggs ¾ tsp garlic powder ½ tsp dried poultry seasoning 2 tbsp chopped fresh sage (optional, but recommended) ½ tsp kosher salt
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DROP BY LARGE MIXING SPOONFULS
onto the baking sheet and place in the oven. Bake for 20 minutes, or until golden brown on the top. Remove from oven and serve warm with honey, Farmer Cheese, organic fruit spread or grass-fed butter.
and Simple Mills’ Almond Flour Artisan Bread Mix, these gluten-free, grainfree savory sage biscuits are just what you need to round out your dinner menu! MADE WITH OUR WHOLE MILK PLAIN KEFIR
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T H E S E FA R M E R C H E E S E C R E P E S are a great way to enjoy a classic brunch favorite while sticking to a grain-free diet.
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PA L E O S P I N A C H MUSHROOM & FA R M E R C H E E S E CREPE
6 servings A C T I V E T I M E : 30 minutes C O O K T I M E : 20 minutes YIELD:
INGREDIENTS
1 cup Lifeway Plain Low Fat Kefir ¾ cup Lifeway Farmer Cheese 4 eggs ¼ cup coconut flour, sifted ¼ tsp baking powder 2 cups mushrooms, cleaned and sliced 2 - 3 large handfuls of baby spinach ½ medium sweet onion, diced Olive oil, for sautéing Salt and pepper, as needed and spinach: Heat olive oil in a large nonstick skillet over medium heat. Add the sliced mushrooms, onions and a sprinkle of salt and pepper. Stir frequently until the vegetables soft and much of the liquid is evaporated. Add spinach and cook for an additional minute or two until soft and warm. Set aside. TO SAUTE THE MUSHROOMS
T O M A K E T H E C R E P E S : Whisk together the kefir, coconut flour, eggs, baking powder and salt in a medium bowl until well combined. Allow to rest for 8-10 minutes . while the coconut flour absorbs the liquid.
Heat and grease a non-stick cooking skillet to medium heat. Pour the batter in ¼ cup batches onto the hot skillet, coating the pan evenly with the batter. Cook for 1-2 minutes, or until the sides of the crepe begin to raise and the center is cooked. Flip and cook until done. Transfer to a warm plate and spoon in a portion of the mushroom and spinach filling, Farmer Cheese, salt and pepper. Fold and serve warm. ISSUE 3 | WINTER 2016 13
WINTER IMMUNITY WA R R I O R S
A S FA R A S W E C A N T E L L ,
everyone has had a winter cold at some point in their life. Many write their symptoms off as allergies, but the typical adult actually suffers from 2-3 colds each year (on average). These colds typically occur when the weather cools, which is why we’re doing everything we can now to keep our immune systems strong and keep cold symptoms away. To help make sure you don’t end up as part of that statistic this year, here are some of our sure-fire ways to keep our immune systems strong year round:
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- sleep is part of the cure for many health ailments and is linked to a strong immune system. Studies show that people who don’t get enough quality sleep (quality being the key word here) every night, which is between seven and nine hours, depending on the individual, have weaker immune systems and are more prone to illness. If you have trouble falling or staying asleep, speak to your doctor for tips and suggestions. G E T A D E Q U AT E S L E E P
– keep bad germs and bacteria at bay by washing your hands frequently and properly – especially before eating, handling food or touching your face. Aim for at least 20 seconds of scrubbing (not just a quick rub) and rinse away. WA S H A N D R E P E AT
– kefir contains protein and vitamin A – two nutrients that help strengthen your immune system – as well as our beloved probiotics. Probiotics may help improve your immune system, as well as regulate digestion. CHUG SOME KEFIR
– a poor diet can hurt your immune system as much as a healthy diet can improve it! Be sure to eat plenty of fresh fruits and vegetables, which are loaded with immune-enhancing vitamins and minerals. Choose lean cuts of protein if you eat meat, and avoid refined sugar whenever possible. E AT A H E A LT H Y D I E T
G E T M O V I N G – exercise has been shown to boost your immune system, and even small amounts are effective. Get your heart rate up for at least 30 minutes most days of the week to see benefits. This can include fast walking, aerobics, cycling– almost any activity that makes you break a sweat!
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B E R R Y R E V I VA L P R OT E I N K E F I R S M O OT H I E
YIELD:
1 serving 10 minutes 5 minutes
ACTIVE TIME: COOK TIME:
INGREDIENTS
1 cup Lifeway Mixed Berry Protein Kefir 1 cup raspberries, fresh or frozen ½ a medium banana, sliced and frozen 2 tbsp chopped beet 1 - 2 handfuls of baby spinach Ice, as needed
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ADD ALL OF THE INGREDIENTS
into the pitcher of a high-powered blender. Blend on high until smooth, or until desired consistency is reached. Enjoy topped with additional berries or greens.
vitamins and probiotics to help get you back to feeling your best, our Berry Revival Protein Kefir Smoothie is our go-to choice for a fresh start.. F U L L O F A N T I OX I DA N T S,
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T H I S S I M P L E S M O O T H I E B O W L is made with just two ingredients – frozen persimmon and our Organic Low Fat Plain Kefir! We dress it up with coconut shavings and fresh pomegranate arils, but feel free to add you own touch.
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P R O B I OT I C PERSIMMON S M O OT H I E BOWL 2 servings A C T I V E T I M E : 10 minutes C O O K T I M E : 5 minutes YIELD:
INGREDIENTS
1 cup Lifeway Organic Low Fat Plain Kefir 3 persimmons, cubed and frozen 1 - 2 tbsp honey, if desired large coconut shavings, to garnish Pomegranate arils, as topping Fresh persimmon slices, as topping
persimmon and optional honey into the pitcher of a high-powered blender. Blend on high until smooth, or until desired consistency is reached. ADD THE KEFIR,
a bowl and top with coconut shavings, persimmon slices and pomegranate arils. Enjoy! POUR OR SPOON INTO
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CLEANSING GREEN KEFIR S M O OT H I E
YIELD:
1 serving 10 minutes 5 minutes
ACTIVE TIME: COOK TIME:
INGREDIENTS
1 cup Lifeway Plain Low Fat Kefir ¼ cup organic cucumber, chopped ½ organic apple (sweet apples work best here) 2 - 3 tbsp avocado 1 handful organic baby spinach 1 small handful organic fresh parsley 1 tbsp fresh lemon juice
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ADD ALL OF THE INGREDIENTS
into the pitcher of a high-powered blender. Blend on high until smooth, or until desired consistency is reached. Enjoy and feel refreshed!
S O F R E S H , S O C L E A N , S O G R E E N ! This Cleansing Green Kefir Smoothie is the perfect pick-me-up - it’s just what we need when we’re feeling dull and tired.
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Learn about the
9 REASONS TO DRINK EXPIRES 12/31/2016
MANUFACTURER’S COUPON
SAVE $1
on TWO (2) Lifeway® Products
5
FDU1NDg0NDAw AAAASYByzgQx 02 01 FnL1 40A jgwATEGQ291c 02 0064 MDMz MiwjODEwMj A2hg== G9 u MC
(excludes 8oz singles, 16oz singles, Probugs ™ singles)
54844 00033
2
(8102)06
LIMIT ONE COUPON PER PURCHASE. CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if transferred to any person, firm, or group prior to store redemption. Any other use constitutes fraud. Consumer pays sales tax. Discount may not be combined with any other offer. No cashback. RETAILER: Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to Lifeway Foods, Mandlik & Rhodes, PO Box 490, Dept # 1381, Tecate, CA 91980. Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted. Void if copied, reproduced, altered, transferred, sold or exchanged. Cash value: 1/100¢. © 2015 Lifeway Foods, All Rights Reserved.
EXPIRES 12/31/2016
MANUFACTURER’S COUPON
SAVE $1
on any TWO (2) Lifeway® Probugs ™ packs (excludes all pouch singles) 0017077-090445
5
17077 00033
3
LIMIT ONE COUPON PER PURCHASE. CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if transferred to any person, firm, or group prior to store redemption. Any other use constitutes fraud. Consumer pays sales tax. Discount may not be combined with any other offer. No cashback. RETAILER: Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to Lifeway Foods, Mandlik & Rhodes, PO Box 490, Dept # 1381, Tecate, CA 91980. Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted. Void if copied, reproduced, altered, transferred, sold or exchanged. Cash value: 1/100¢. © 2015 Lifeway Foods, All Rights Reserved.
on www.lifewaykefir.com