Tag Archives: healthy breakfast recipes

Peach Oatmeal with Kefir


Some of you reading this may be thinking “what in the heck is kefir“?, and, “How do you pronounce that?”, or maybe, “Oatmeal is awful boring goop.”

Well, I have heard it pronounced both “kef-eer” and “keef-er” and I don’t have a strong opinion on which is correct.  If anyone knows for sure feel free to comment below.  But call it whatever you want, what it is a superfood that has many proven health benefits of kefir supported by research.  It is essentially fermented milk.

Now, before you go all “ewww, fermented stuff is gross!” hear me out.  This is a drink which has been around for many many years, used by different herding cultures and passed down through the ages.  Many peoples mostly lived on milk from their herds as they were nomadic, and they would store milk in leather pouches for days at a time.  This would gradually ferment into a sour, thicker, yogurt-like liquid that they could store even longer.  These people were known for their health and vigor.  “Elie Metchnikoff, a Nobel-prize winning biologist at the Pasteur Institute, first suggested that lactobacilli might counteract the putrefactive effects of gastrointestinal metabolism in 1908. ” (source)

The fermented milk would contain chunks of symbiotic cultures of various lactobacilli (a type of bacteria), yeasts, and other microorganisms which are useful for healthy digestion.   For those with a scientific curiosity: “Microorganisms present in the grains include lactic acid bacteria, Lactococcus lactis subsp. lactis, Streptococcus thermophilus, Lb delbrueckii subsp. bulgaricus, Lb helveticus, Lb casei subsp. pseudoplantarum and Lb brevis, a variety of yeasts, such as Kluyveromyces, Torulopsis, and Saccharomyces, acetic acid bacteria among others. ” (source)

Kefir has antibiotic and antifungal properties. It’s been used in the treatment of a variety of conditions, including metabolic disorders, atherosclerosis, and allergies, tuberculosis, cancer, poor digestion, candidiasis, osteoporosis, hypertension, HIV and heart disease. It may also help restore a better balance to the gut flora, alleviating conditions such as diarrhea, constipation, gas, and bloating.  Many lactos-intolerant people also find they are able to drink kefir without difficulty, as the fermentation breaks down much of the problematic sugars in the milk.  If you’re interested, feel free to read about the differences between kefir and yogurt .

In addition to beneficial bacteria and yeast, kefir contains many vitamins, minerals, amino acids and enzymes.  Among these small health benefits are: calcium, phosphorus, magnesium, B2 and B12, vitamin K, vitamin A and vitamin D, and many amino acids.  In particular, tryptophan, one of the essential amino acids abundant in kefir, is well known for its relaxing effect on the nervous system.  Kefir in the diet can have a particularly calming effect on the nerves due to this and other salts important for a healthy nervous system.


Peach Kefir Oatmeal Ingredients

So now that I’ve hopefully convinced you to give kefir a chance, how do you get it into your diet?  Well, of course one option is to just eat/ drink it as if it were yogurt, as a snack or part of a meal.  You can also use it like milk and pour over cereals for breakfast.  You can whip it up into a smoothie just as you would with water or milk.  Or you can try this delicious recipe to make Kefir Oatmeal!


  • 1/2 can of peaches (in juice or water, not syrup, or home canned)
  • 1/2 cup water
  • 1/2 cup oats
  • 2 tbsp – 1/4 cup kefir
  • Optional: Sprinkle of cinnamon

Peach Oatmeal with Kefir

Step 1: Pour the oats and water into a bowl with the peaches, and microwave on high about 3 minutes.  You can also cook this in a slow cooker on low overnight, or simmer on the stove top for 5-7 minutes.  Feel free to use any type of fruit you have and like here, frozen berries work well, as do bananas, pears, cherries, or apples.

Cinnamon vanilla peach kefir oatmeal

Step 2: Sprinkle on some cinnamon if using, stir well.  Let the oatmeal sit and soak for a few minutes.  When it is cooled enough that you can put your finger in it and not get burned, add the kefir and mix it in.  (You don’t want to boil alive all the healthy micro organisms we just talked about!)

You can also make this at night, and let it sit at room temperature, covered, overnight for some extra fermentation.  You will get great digestive benefits from both the whole grain oats and fiber as well as the beneficial bacteria.  Add more or less kefir to your own tastes based on how sour you like it.  If you absolutely must, you can add in some maple syrup or honey, but I like it just plain as is.  Enjoy!

Eggs in a Green Nest


One of the hardest hurdles when transitioning to healthier eating, at least for the majority of people, is eating leafy greens.  We all know that leafy greens are the healthiest things out there.  They contain tons of vitamins, minerals, and antioxidants.  They cost us next to zero calories to consume.  Greens are full of digestible and indigestible fiber to keep your digestive system strong and healthy.

So why do they taste so bad?

Foods which to us taste bitter have an array of compounds in them that naturally protect the delicate leaves from insects who would love to snack at the salad bar of nature.  It is these compounds which tend to be so beneficial for our health.  Unfortunately, humans usually dislike the bitter taste at first.  Fortunately, you can re-train your taste buds to enjoy bitter, and there are many cooking techniques to make bitter foods more palatable.

Adding small amounts of high quality fat like olive oil, or a sour taste like vinegar or lemon juice, can help temper the bitterness of greens.  Sea salt or other salty sources like hard cheeses also helps mask the harsher flavors and draw out the sweeter notes.  My recipe for simply sauteed power greens uses these techniques to create a delicious side dish that even most greens-haters can enjoy.

Greens and Egg

In this simple breakfast recipe, I combine those techniques with fresh eggs for a superstar breakfast that is ready in under 10 minutes, packed with vitamins and nutrients and protein, and will keep you happy and full all morning long.  Enjoy over some brown rice or with whole wheat toast for a well rounded meal.



  • 1-2 fresh organic eggs, if possible
  • 1 large bunch greens (kale, collards, mustard greens, etc) or a mixture of greens to make about 1 – 1 1/2 cups
  • 1-2 tbsp olive oil
  • 2 tbsp lemon juice or apple cider vinegar
  • 1 tbsp hard, salty cheese such as Parmesan
  • Optional: 1-2 slices wheat bread or 1/2 cup brown rice

Greens in Pan with Egg

Step 1: Rinse your greens to remove any dirt, and slice into thin strips or shred by hand.  Add the oil to the pan, then the greens, and drizzle with lemon juice.  Cover with a lid, and steam the greens for 5-7 minutes.  Optional: you can add a chopped clove or two of garlic

Greens and Egg Yolk and Toast

Step 2: Mix the greens, they should be bright and slightly wilted now.  Use a spoon or spatula to make a small indent in the pile of greens, and crack an egg into the hole.  Cover again, and steam for another 5-7 minutes.  The longer you cook the egg, the more well-done the yolk becomes.  5-7 minutes will leave it slightly runny, as in above photo.

Once the egg is cooked to your desired done-ness, remove to a plate and serve!  I sprinkled a little hard cheese over the egg, which gives it the perfect salty balance to the tart & bitter greens.  You can also use sea salt for the same effect.

You can easily increase this recipe to feed several more people, simply increase the volume of greens and crack in one to two eggs per person.  This is delightful plain with toast, or you could serve with black beans, salsa, hot sauce, relish… whatever floats your culinary boat.