I have been doing a lot of research, writing and speaking on super-foods, and Kefir is definitely on my list. I am so excited about Frozen Kefir by Lifeway because it has is only 90 calories per 1/2 cup serving, 18 grams of carbohydrates and 4 grams of fiber. It is also 99% lactose free, all natural and gluten-free. In addition, it is packed with 10 probiotics which rev up your immunity and are great for digestion. My kids absolutely went wild over the strawberry, especially in this Strawberry Kefir Smoothie. With only 3 ingredients, you will have a refreshing and healthy smoothie perfect for breakfast, afternoon snack or light dessert.

I get a lot of questions about probiotics. What are they? Probiotics, which literally mean “beneficial to life,” are live cultures that provide health benefits beyond basic nutrition. Most probiotics include the live active cultures often added to foods like yogurt. Researchers have studied bacteria extensively and considerable evidence indicates that there are several strains of essential good-for-you bacteria that have an ability to promote healthy gastrointestinal functions. Lifeway Kefir contains seven to ten billion CFU’s of 10 strains of bacteria, plus ProBoost, an exclusive pair of clinically proven probiotics to balance your body’s ecosystem, support digestive health and immunity. That’s 12 live and active cultures per cup to produce a wide array of health benefits. You can find Lifeway frozen Kefir at Whole Foods.

Have you heard of Chia Seeds? If you haven’t, read on. These wonderful seeds are on my list of top super foods of 2012. Chia seeds have more calcium and fiber than flaxseed, and they are loaded with omega-3 fatty acids, vitamins and minerals. They are also said to boost energy levels. They have a nutlike flavor, and they add flavor and crunch to baked goods, oatmeal, cereal, salads and in yogurt. Try them in this recipe for Chia Banana-Nut Muffins. It’s so easy, with no mixer needed. I made these on sunday, and before I could turn around, all of them were gone. My kids went wild over these. Feel free to use mini muffin pans for variety. If you use mini pans, bake them at 350F for 13 to 15 minutes or until lightly browned. Enjoy, and check out this powerful seed.

Chia picture from Pinterest

It’s a busy week ahead for me including with radio show on Magic 96.5 this Wednesday as well as a nutrition seminar this weekend at Bikram Yoga Birmingham. For both events I’ll be talking about “Healthy Eating Tips” to get your new year off to the right start. One of my top tips is to never skip breakfast. If you like oatmeal for breakfast, you’ll love this recipe for Oatmeal with Egg Whites. This simple combination is something my friend, Kelly, of Hulsey Gardens, told me she eats daily. I made mine with a touch of brown sugar and blueberries. Kelly normally adds 1 tablespoon of pureed pumpkin, 1 teaspoon of pumpkin pie spice and 1 teaspoon vanilla to hers. Adding sliced strawberries and ground cinnamon is also delicious. Regardless, this is one healthy breakfast recipe that has the perfect mix of protein, fiber and carbohydrates, and it is a great way to start your day and new year on the right foot.

One of my New Year’s resolutions is to drink more Green Smoothies.  I am having so much fun with my Blendtec blender, and I loved this recipe for Green Smoothie. Even my son, Zachary, who is 10 years old, drank an entire glass. If you’re skeptical, just try it. It’s my newest favorite recipe for breakfast or afternoon pick me up.

Check out 10 awesome health benefits of drinking Green Smoothies below:

1. It boosts your energy level

2. Adds fiber to your diet which aids in digestion and eliminates toxins.

3. Reduces mood swings

4. Promotes weight loss

5. Stabilizes blood sugar levels

6. Increased antioxidant intake which helps protect against diseases

7. Helps with healthy, radiant skin

8. Increased intake of fruits and vegetables

9. Reduces unhealthy food cravings

10. Enhances the immune system

Since I have been obsessed with almond butter for quite some time, I thought I would try my hand at making these Almond Butter Flaxseed Pancakes. You combine almond butter with your favorite homemade or store-bought pancake mix, flaxseed meal (which can be found at most local groceries), banana and even nonfat Greek yogurt. My kids went nuts over these, and I felt great serving them such an incredibly healthy breakfast. They called them, “Banana-Nut Pancakes” which was a great name. These pancakes taste great reheated, and they make a great healthy afternoon snack. Enjoy anytime of the year, but they are perfect for a healthy Christmas break, New Year’s or weekend breakfast.

Happy Thanksgiving everyone! Have a wonderful holiday season! I have so many things to be thankful for, and I appreciate everyone’s continued support. I want to share a Thanksgiving or Christmas holiday menu I developed for Honeysuckle White and Shady Brook Farms. I had a blast working on this project, and all of the recipes are “lightened up,” so enjoy. Check out Autumn Quinoa Salad, Rosemary Garlic Citrus Rub, Pomegranate Cider, and Lightened Up Sweet Potato Casserole, just to name a few.

One of my favorite things for breakfast is a truly awesome coffee cake. I crave it this time of the year, especially as the weather cools. My recipe for Apricot Almond Coffee Cake (above) was on my blog last year, and it’s so delicate and flavorful (I love the added touch of using Greek Yogurt). I have been eyeing some other recipes to try this season to serve on Thanksgiving and Christmas morning. I hope you’ll enjoy some of these recipes from some of my favorite sites that I look forward to reading on a daily basis.

Pumpkin Coffee Cake from How Sweet It is

Chocolate Chip Coffee Cake from Two Peas & Their Pod

 Corner Bakery Cinnamon Creme Coffee Cake from Barbara Bakes

Blueberry Lemon Coffee Cake from Cooking Light

Cinna-Bun Coffee Cake in a Jar from Picky Palate

I’m a huge fan of quinoa, and one of my favorite ways to enjoy it, is for breakfast. Quinoa (pronounced Keen-wah) is one of the “it” or “super” grains right now, and it’s one of the best plant sources of protein with more high quality protein than any other grain. It’s loaded with protein, fiber and, best of all, is gluten-free. It is light, tasty and easy to digest, with a slightly nutty flavor. This recipe for Breakfast Almond and Raspberry Quinoa is fabulous. I had all 3 of my kids try it too, and they loved it. I love the combination of using almond milk, almonds and raspberries, but feel free to use any of your favorite fruits and toppings. Enjoy!

I love one bowl, no mixer, quick bread recipes such as this one for Mini Flaxseed Pumpkin Bread Loaves. Not only is this so easy to prepare, but my kids can almost basically make them on their own with very little clean-up. I added a touch of nonfat Greek yogurt and ground Flaxseed to make these even healthier, moister and with added crunch, and my 3 children had no idea those ingredients were even in there. These Mini Pumpkin loaves make a great breakfast, afternoon snack or dessert that you can feel good about eating and serving to your kids. These also make wonderful Christmas food gifts as well .

When I saw the cover of Southern Living Magazine last month, I knew this very special Apple Bundt Cake with Praline Frosting had to be on my dessert table for the Jewish holiday, Rosh Hashanah. Thanks to my sister, Julie and her friend, Toby, my wish came true. This recipe rocks! What else can I really say? The entire issue of the magazine really does. So many recipes, so little time….I hope if you’re looking for a sinfully gorgeous Apple Cake to make, you’ll choose this one with Southern Flair (my kids loved the Praline Frosting). Happy New Year to those celebrating (and those who aren’t ).