Monday, July 23, 2012

Berry Green Smoothie with 24-hour Cultured Yogurt

Berries of all varieties have a low
glycemic index. Berries are a super
food due to their polyphenol content
and they won't spike your blood
This smoothie contains a nutritional balance of protein, fat, and carbohydrate.  You can feel good about enjoying this smoothie because it is loaded with antioxidants, polyphenols, and probiotics.  The combination of polyphenols and probiotics are incredibly healing for the digestive system of the body.  Your body will love you for this recipe!  

If you've never had spinach in a smoothie you'll be amazed to find that you don't even taste it.  Feel free to use your favorite greens - we've been using fresh swiss chard right out of the garden.  Enjoy it as an afternoon pick-me-up or breakfast - it's delicious!  :-)  

The Happy Berry is a family owned
farm located in Six Mile, 
SC.  Offering
a variety of fresh berries, grapes,
muscadines, and figs in season.  
Buy Local!  Blueberries, blackberries, spinach, honey, and raw cow's milk are all available from your local farmers in Greenville, SC.  Some of your Upstate SC farmers include:  
The Happy Berry
Bee Well Honey
M and M Dairy Farm

A few thoughts on Yogurt...Store-bought yogurt is more expensive than homemade, made of cheap quality milk, and low in probiotic content.  Making your own yogurt ensures that you can use milk from healthy cows which are untreated by hormones, antibiotics, and are humanely raised.  Choose raw unpasteurized cows milk when available, as it is a living food full of enzymes and highest in nutritional value.   Lastly, culturing the yogurt for a minimum of 24 hours elevates the probiotic content into the billions and provides the most healing benefits.  

Berry Spinach Smoothie Recipe

Gluten-free, Raw, Modern Paleo

Healthy and Delicious!
Boost your digestive
health and immune system!
1/2 banana, frozen
Fresh local blueberries, small handful
Fresh local blackberries, small handful
1-1/2 handfuls spinach
Protein powder (good quality with sugar content at 8 grams or less)
6 oz. 24hr cultured raw milk yogurt
1-3 tbl. water (optional)

1.  Place all ingredients in a blender and blend until combined well.  
2.  Serve immediately.  

Yields one large smoothie.  

Basic 24 hour Cultured Raw Milk Yogurt

Yogurt can be made without a
yogurt-maker.  However, it is much
easier with one :-)
Gluten-Free, Raw, Modern Paleo

Raw unpasteurized milk*
1 container good quality store bought yogurt or yogurt from a previous batch

1.  In a saucepan, over medium-low heat, gently heat milk until it reaches 110 degrees Fahrenheit stirring occasionally.  Should feel slightly warm to the touch.  
2.  Remove from heat and let cool.  Mix in container of yogurt and whisk to combine.  
3.  Pour into yogurt containers and place in yogurt maker.  
4.  Turn on your yogurt maker and set timer for 12-24 hours.  Some yogurt makers only allow you to set the timer for 12 hours.  Plan to culture it for a full 24 hours, even if you need to reset your timer halfway through the process.  
5.  Once a minimum of 24 hours passes, place lids on the yogurt containers and refrigerate.  Allow the yogurt to cool for 6 or more hours before consuming.  

*Using the individual cups provided with your yogurt maker measure out up to 7 servings of raw milk.  If making more than 7 servings, add an additional container of store bought yogurt or yogurt from previous batch.  

All recipes and photos by Keri Rogers.  

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services and Products.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!
Contact me for details: Website or 

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