Mini Sweet Peppers usually come in a mixed bag with yellow, red, and orange peppers. They are not spicy – they are deliciously sweet and savory when cultured. They make a wonderful salad or sandwich topping!

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We use pinenut kefir to make this dish, but you can substitute any kind of kefir. Research shows the fatty acids derived from pine nuts lead to the release of high amounts of cholecystokinin (cck), an appetite-suppressing hormone. They also have nutrients that boost energy and are a good source of magnesium.

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One of my favorite smoothies. It has a secret ingredient (chai tea bag) that gives it loads of flavor. Don’t forget the topping. It will have you eating more pumpkin because of the deliciousness.

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Pumpkin seeds are exceptionally high in magnesium. Two tablespoons of pumpkin seeds contain 74 mg of magnesium, about 1/4th of the daily recommended dietary allowance. Oats are prebiotics which feed the good bacteria and makes them grow . . . like crazy! Together, they’re a perfect breakfast for you and your microbes.

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Ginger soda is a delicious, bubbly, healthy soda. You’ll need to make a ginger bug first, so head on over to this recipe. Ginger Bug Starter. Ginger is powerful medicine. Check out this blog. Ginger Soda – Delicious Medicine for Your Body

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You will fool even yourself with this one! Use your extra SCOBYS and lots of ice and you have a cool summer treat. It’s a unique flavor and texture when mixed with fruit and herbs. You’ll want to use all your SCOBYs to make sorbets.

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This one is loaded with fermented garlic and SCOBYs. This dressing is a powerful detoxifier and a delight to the tastebuds! This is a powerhouse dressing!

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Just another sneaky way to add extra probiotics into your life and use up that ever growing mound of Kombucha Scobys. Don’t be afraid of eating your scobys. They are made of cellulose, or long strands of linked glucose, which we know more commonly as fiber. They aids in waste removal, including metabolic waste normally…

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This is the very first weird experiment my daughter Maci ever made with a SCOBY. I thought she had lost her mind until I tried it. You’ll be surprised how good this is and nobody will ever know it’s made with SCOBYs. Maci loves this pie crust and uses it often.

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You can make any of your favorite smoothie recipes and add 1/4 cup of SCOBY purée (or more) to it for a thicker, slightly tangy twist! Works great with kefir smoothies, too!

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A Moscow Mule is a cocktail made with spicy ginger blended with lime juice and garnished with a slice or wedge of lime. It is usually served in a copper mug and served with vodka. We omit the vodka and make a yummy probiotic drink instead. If you REALLY like ginger, try using our Lemon…

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This is wonderful made with Sunflower Seed Kefir but you can also make it with other types of kefir as well. If you don’t have fermented garlic, then you can always substitute regular garlic cloves.

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There are many health benefits to yerba mate tea and it is revered in the tea world as an energy booster. Many who are sensitive to caffeine say that even though yerba mate is high in caffeine they don’t get the side effects like they might from coffee. It is an acquired taste for some.…

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Rooibos tea is well known for it’s health benefits. It is said to promote healthy digestion, assist with weight loss and build stronger bones to name a few. Turn it into kombucha and you get even greater benefits, plus it is naturally caffeine free!

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Dates are packed with vitamins and minerals, but one of the most interesting things about dates is the presence of organic sulfur in them. This is a really hard element to find in a food source. Sulfur is incredibly important and is the third most abundant mineral in the body. Sulfur is essential for life…

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This is a delightful drink and you can also make it with other types of kefir if you don’t have rice kefir. Horchata is a popular drink and is made many different ways, and in many different countries. Horchata can be made with ground almonds, sesame seeds, rice, barley, tiger nuts, or kefir. Boy is…

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Macadamia nuts and kefir are a match made in heaven. Macadamia nuts are buttery tasting, and combined with kefir you get a yummy smoothie bowl. For my Biotic Pro members: Try the Macadamia Nut Kefir  instead of regular kefir for an extra creamy taste.

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Acorn squash is a good source of Vitamins A and C, and these vitamins will increase when you ferment the squash. This is the beauty of lacto – fermentation. It helps you absorb the nutrients more efficiently and it increases the vitamins that are present.

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When making non dairy kefir, you just need to be sure the non dairy milk has eight grams of carbohydrates to give the bacteria something to eat. It takes the sugars and makes it into probiotics for you. You don’t get the sugar but instead lots of healthy probiotics. If it doesn’t have eight grams…

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When making non-dairy kefir, you just need to be sure the non-dairy milk has at least 8 grams of carbohydrates to give the bacteria something to eat. It uses the sugars and creates probiotics for you. You don’t get the sugar but instead you get lots of healthy bacteria. If it doesn’t have 8 grams…

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When making non-dairy kefir, you just need to be sure the non-dairy milk has at least 8 grams of carbohydrates to give the bacteria something to eat. It uses the sugars and creates probiotics for you. You don’t get the sugar but instead you get lots of healthy bacteria. If it doesn’t have 8 grams…

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This is a yummy, thick, and creamy drink to serve around the holidays or any time. This smoothie has a special prebiotic in it — potato starch. It’s a resistant starch that has huge benefits. You can leave it out if you don’t have it, but buy some later when you can. It will help…

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I love to top this with fresh coconut. Toasting the coconut is even tastier, but it’s not necessary but is delicious. I’m always in a hurry and hungry and can hardly wait to eat this yummy smoothie. If you don’t have coconut kefir, no worries. Use regular kefir and add some extra shredded coconut to…

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Sometimes we make things too complicated when it comes to the holidays and tend to rely too heavily on familiar old, unhealthy foods from our past. This 4th you can make one or all of these delicious probiotic and patriotic smoothies for some healthy holiday fun!

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This has only two ingredients and it can make kefir ice cream something really special! Kids love this. It takes only a few minutes to make and pour any extras into a glass container. The mixture does not need to be refrigerated for storage. It will be liquid at room temperature in the warm summer…

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One of the biggest benefits of soaking beans and legumes is that it helps to decrease the enzyme inhibitors. Enzyme inhibitors are anti-nutrients that are naturally occurring compounds found in plant seeds. They interfere with our ability to digest vitamins and minerals within the plants. Soaking the beans for 8 hours and then cooking them…

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One of my favorite things to do with coconut kefir cheese is to top it with pineapple and shredded coconut and drizzle with honey and a splash of rum.

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When making non dairy kefir, you just need to be sure the non dairy milk has eight grams of carbohydrates to give the bacteria something to eat. It takes the sugars and makes it into probiotics for you. You don’t get the sugar but instead lots of healthy probiotics. If it doesn’t have eight grams…

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This probiotic goat cheese is digested differently from cow’s milk and is a hypoallergenic alternative for those allergic to cheese made from cow’s milk. Goat’s milk also contains capric acid, a medium-chain fatty acid that has been shown to possess antibacterial and anti-inflammatory properties, and that’s not all! It also has a prebiotic, oligosaccharides, that…

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This is a fun way to culture your broccoli. If you like broccoli salad made with raisins and carrots, you will love this. Just take it out of the jar and mix with some of my kombucha mayo (recipe in my book). You can also just use it as a topping for your salad. Add…

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Chocolate and figs are a really unique combination and work really well with kefir. The figs mixed with chocolate give this pudding a wonderful flavor. Figs are high in fiber, (which is a prebiotic) and magnesium and other minerals too. Figs make a wonderful holiday pudding. Where did I hear the lyrics “Oh bring us…

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Hummus is a gateway to everything else in your refrigerator. Scoop out some hummus with cultured carrots or cucumbers are yummy too. Hummus is a good source of protein and fiber, chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins. Hummus is something I always have in my fridge.

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Tomatoes tend to get soggy the longer they ferment. This is due to the acidity of tomatoes. Salt will help keep vegetables that are fermenting firmer and crunchy, so don’t skip the salt. This is one of my husband’s favorite cultured vegetables and one he will actually make himself. We love to serve this with…

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Use this salsa and Fermented Jalapenos to spice up your Mexican dishes. Cultured salsa is one of the easiest ways to get your family to try cultured foods. They are made in a blender so they’re super simple. I don’t know of a person who doesn’t like salsa. Salsa is chocked full of nutrients and…

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This is a decant delicious eggnog that I absolutely love. One of my close friends said it was her favorite eggnog ever! This tastes best to drink right away as it will keep fermenting slowly in the fridge. It will last about a week before it gets really sour and starts to separate. Don’t miss…

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Mangoes and strawberries topped with Kefir Coconut Ice Cream. So, so good! Coconut milk makes wonderful ice cream and the fruity concoction in the bottom of the bowl makes for one of the best combos. I could eat this everyday and in the summertime I eat it often. Strawberries have more vitamin C than orange…

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I love, love chocolate. Sometimes I think it is the magnesium that chocolate contains that I crave and need. At least this is what I tell myself. This has just a little kefir mixed in the chocolate that makes the chocolate extra creamy. So I always say, if you’re gonna have sugar, have a cultured…

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Grapes are full of Vitamin C, potassium and even calcium. Grapes have compounds with antioxidant properties called flavonoids. Flavonoids are a diverse group of phytonutrients (plant chemicals) found in almost all fruits and vegetables. Like other phytonutrients, flavonoids are powerful antioxidants with anti-inflammatory and immune system benefits. Grapes are great for you!! You will love…

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This is one of my favorite summer dishes. Super easy to throw together and a real crowd pleaser. Black beans contain quercetin and saponins which can protect the heart. Black beans also contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally. You can let this ferment for an…

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