“Hack” Your Snack

I did a survey of some CF stars recently (I’m calling you “stars” because I don’t like the term “CF-er” LOL.

One thing I learned was that some people were skipping snacks or needed more ideas for easy, delicious and healthy snacks.

That being said, everyone’s body is different.

You may have CF and have digestive challenges..or not. You may have CF and be underweight..or not. You may be constipated…or not. You may be on Trikafta and now you find you are gaining too much weight..or not. You see where I’m going here.

One of the things I want to do in the CF Nutrition Made Simple community is to give you meal ideas and show you how to “hack” them to fit your unique body’s needs.

So, here’s we go. Let’s talk about Kefir.

Kefir is a milk-based drink that is made from either cow’s or goat’s milk. It is made by adding kefir grains, or “starter” to milk to ferment the sugars naturally contained in the milk. The kefir grains are just colonies of bacteria that multiply and ferment the sugar over about 24 hours to make kefir. The consistency of kefir is similar to yogurt, but a bit thinner and the flavor is slightly tart. The kefir grains, or “starter culture” can also be used in coconut water or coconut milk for a dairy-free version.

Kefir has some amazing health benefits for those with CF, or for anyone!

1. Kefir is a better probiotic food than yogurt with about 60 different strains of beneficial bacteria. Our bodies all need an army of good bacteria to fight off the bad bacteria that often finds its way into our systems.

2. Kefir may have anti-bacterial properties. Antibiotics can destroy not only the bad bacteria, but the good as well, so it’s important to take in probiotics through food or supplement to support a diversity of helpful microorganisms in your gut. This helps support better digestion and immunity. Certain probiotics, like the Lactobacillus kefiri in kefir may prevent the growth of bacteria such as E coli or H pylori. Be sure you see “live and active” cultures on the label. They need to be live when you ingest them to be effective.

3. Kefir can help provide relief from digestive challenges as the microbes set up shop in your digestive system. Many people notice a difference in how they feel when consuming fermented foods with live and active cultures.

Now that you know why kefir is good for you, here’s a recipe to start with.

Kefir with Blackberries and Almonds (1 serving)

1/2 cup kefir (organic if possible)

1/2 cup blackberries (raspberries or blueberries)

1/4 cup sliced almonds

Pour kefir into a small bowl and top with berries and almonds.

Here are a few “hacks”

Need to Gain Weight? Buy full fat kefir, add extra nuts or nut butter. Or, use these ingredients to make a smoothie and add an extra tablespoon of nut butter.

Need to Lose Weight? Look for low-fat kefir, omit the nuts and mix in extra berries. Or make your own using low fat milk.

Need Dairy or Nut Free? Use pumpkin, sunflower or hemp seeds and buy or make your own kefir using plant-based milk.

I have lots more “hacks” to share in Thursday’s post, so stay tuned for Part 2 of “Hack Your Snack.”