This is a fun and easy way to make lots of little jars of kefir that are ready to serve and handy to take with you on the go. You can even use chocolate milk to make Easy Kefir and kids love this! I like to top these pots with fruit and granola or just…

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This is my super fast go to smoothie. It’s just frozen fruit and kefir and protein powder. I have found that having a little extra protein at meals balances my hormones in a very effective way. I’m super picky about my protein powders and this is the only one I really use anymore. There are…

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I love this fast breakfast recipe for many reasons.  Adding berries to kefir means you’re getting lots of antioxidants and polyphenols, which help fight chronic disease and they give me tons of energy! They’re higher in fiber compared to other fruits and they’re rich in vitamin C. Berries may also help regulate your blood sugar…

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Apples are one of the fruits we eat constantly at our house. They are praised as a “miracle food.” In fact, apples were ranked first in Medical News Today’s featured article about the top 10 healthy foods. Apples are extremely rich in antioxidants, flavanoids, and fiber; and the phytonutrients and antioxidants in apples may help…

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I have always loved lemon curd, but I didn’t like all the sugar. I found a way to make it sugar free and just as delicious. Monk fruit sweetener is made from a small round fruit grown in Southeast Asia. Monk fruit sweeteners are extracted by removing the seeds and skin, crushing the fruit, and…

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I eat this dish all the time. It tastes and looks like Greek yogurt. I have it often for breakfast with fresh fruit, and it’s fun to serve it with pancakes or eat it by itself, it’s so so good. Eating kefir and lemons gives me lots of vitamin C and B’s. This helps strengthen…

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I love this yummy breakfast or afternoon lunch. I like to make it with frozen blueberries and it’s really easy to make. The combination of nuts, coconut, and berries is one of my favorite fast food recipes. If you can try to get wild blueberries, they have more antioxidants than farm-raised blueberries and I love…

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Kefir cheese makes yummy, fluffy pancakes. Although heat kills the probiotics, I added a blueberry kefir compote topping to add the probiotics back in. Kefir helps pancakes and doughs to rise much like a sourdough starter, and also makes for a nutrient-dense food that will sustain you all morning long.

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The secret ingredient that give Caesar salad it’s wonderful flavor, is anchovies. I say they’re a secret ingredient because you can’t really taste the in the salad. They are also super healthy because they’re high in Omega-3s. With the addition of kefir you have a wonderful salad with tons of nutrients and probiotics.

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You will love Frozen Lemon and Kefir! It's so simple and so yummy, you'll be freezing all your lemons. It works best to grate your lemon with a Microplane grater, which is a very fine grater that gives you tons of flavor from your lemons. Meyer Lemons hit the supermarkets in the winter and boy…

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I could live on avocados. When I got an avocado tree at my new home, I thought I’d died and gone to heaven. It was loaded with avocados and my kids love guacamole. My husband would never eat avocados until he started harvesting the fruit off our trees. One day he looked at me while…

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Apples are rich in quercetin, a flavonoid with anti-inflammatory properties. In a study done in Crete, the study researchers found that people whose diets incorporated apples as a staple had greater protection against both allergies and asthma. This is a delicious and easy soda to make combining apples and ginger. Ginger has huge anti inflammatory…

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Talk about yummy warm comforting oatmeal with a probiotic topping… this fits the bill! Oatmeal is food for your microbes so this is a prebiotic and a probiotic meal. The perfect way to reset your microbiome — in one meal.

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This recipe was inspired by my dad, Don, who loves peppermint. We had peppermint ice cream every year on Christmas and this version is made with kefir. It helps me still feel his spirit and especially at Christmas time. It’s love made visible.

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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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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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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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Cherries have many benefits and contain powerful antioxidants. They have cancer-preventive compounds, and they reduce the inflammation risk of gout and strokes. Combine cherries with kefir for a yummy treat. The addition of cocoa sends it over the top on my list of favorite smoothies. If you let it sit a few minutes your smoothie…

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Molasses gives these bars their rich flavor. Molasses is a rich source of nutrients, and it contains a number of essential minerals, such as calcium, magnesium, manganese, potassium, copper, iron, phosphorous, chromium, cobalt, and sodium. Blackstrap molasses is the type of molasses I use since it has a low glycemic index. This means the glucose…

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Spirulina is optional in this smoothie, but it has many benefits. It’s considered a superfood made from all-organic and all-fermented ingredients. Spirulina, quinoa, millet, brown rice, chickpeas, and seeds have been fermented with live, naturally-occurring beneficial microflora. All of the nutrients in this amazing food are predigested and are easily utilized by the body. Use…

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You can add small orange slices to this dish after it is already prepared for extra flavor. I love it this way, but I would put oranges in everything if I lived in a perfect world. Orange is one of the happiest colors and flavors. I used frozen cranberries to make this dish, but you…

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Fall never tasted so good! The tangerine hue, in butternut squash signifies its many nutrients. It’s has very high levels of beta-carotene (which your body automatically converts to vitamin A) and a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C. If you haven’t tried my wisdom kraut you’re in…

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No baking and you can make these in a flash! We love to make these when we watch football games. They take just minutes to throw together.

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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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You can add or change the toppings. Here are some I recommend: Granola, flaked coconut, walnuts, chocolate chips, sliced almonds, pecans, goji berries, or fresh fruit like blueberries, cut up bananas and strawberries, or dragon fruit!

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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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Green smoothies are such a great way to start your day. How else would you get 1-1/2 cups of spinach for breakfast? Make a smoothie!

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Researchers have found that raspberries contain a phytonutrient called rheosmin, or raspberry ketone. This can raise metabolism in our fat cells by increasing enzyme activity, oxygen consumption, and heat production, thereby burning fat rather than storing it. Eat your raspberries!! You can add granola for an extra topping.

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Coconuts is one of the best sources of lauric acids, a protective type of fatty acid that can help with cholesterol and heart health. Lauric acid is also found in breast milk. In the body, lauric acid is converted to monolaurin, a molecule which has antiviral, antimicrobial, antifungal and antiprotozoan properties. Monolaurin destroys fungus, bacteria…

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I made this dip in California for a class and a local shoppe picked up the recipe and started serving it on their menu. People go crazy for this dip and it’s fun and easy to make. You can make it more spicy by adding a little juice from the fermented jalapeños. It’s creamy and…

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If you ever add rice pudding then you will love this breakfast treat. Did you know that cooled rice is a huge prebiotic called resistant starch? This means it resists digestion, but your microbes eat it and thrive on it. When rice is cooked and cooled it will have the most prebiotics, so this is…

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I made this for a Christmas Cultured Class I did and boy was it a hit. This is high in protein and also in probiotics. This is a fancy way to serve kefir and impress your family and friends. It’s great served with fresh fruit and hot tea for festive treat.

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This is a creamy mashed broccoli that my family loves as much as mashed potatoes. Super easy to make and a great way to get your family to have their greens. Eating broccoli may enhance your body’s ability to detoxify after exposure to food – and air-borne carcinogens and oxidants, thanks to the phytochemical sulforaphane.…

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This is one of the best cheese balls you will ever have. We have this all the time for a quick snack or take to a party. I have even stuff this cheese inside dates, celery or mini red peppers. Serving it with spouted or sourdough crackers makes a yummy appetizer or a fun after…

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This is a great way to use your cream from raw milk. It has a great flavor and with the added honey it adds a prebiotic.

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The walnuts is this dip give it a unique flavor. I love to top my salads with a spoonful of this for extra flavor. Check out the Cultured Food Dinner video for details about how to make this dish!

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You can change the fruit in this recipe to a different berry. I love substituting raspberries or blackberries in this recipe or mixing different berries together. This is a very versatile recipe and one of the best scone recipes I’ve tasted. It’s the one I make when I have company. Fresh strawberry scones for breakfast…

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These get gobbled up at parties and they’re fast and easy to make. Kids love them and they get billions of probiotics in each bite. Cultured pickles have properties all their own. They can help with rehydration on a hot day and athletes use the juice to help they stay hydrate during strenuous sport activities.…

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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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You can substitute almond butter, cashew butter, or any nut butter for a great kefir ice cream. I use stevia in place of sugar in the recipe. Nuts and legumes are prebiotics, which is food for your bacteria to make it grow and multiply. These are considered some of the most satiating foods. Studies have…

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This is a baked sweet potato topped with cultured vegetables then topped with a dollop of kefir cheese. It’s an easy way to get lots of probiotics and it’s super yummy too. This also works on white potatoes, and it’s fun to change the type of cultured veggies you top it with. Give it a…

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I love love this salad. It’s super easy to make and has lots of sweet and savory flavors going on. You can change it up by adding different cheeses and nuts or extra veggies. You can use any of your favorite dressings or top this salad with Apple Kefir Dressing . Click the words to…

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This is one of the first recipes I made almost every day when I first started with kefir. I used regular cottage cheese and then later on I learned to make kefir cottage cheese, which makes this smoothie really creamy and rich.

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You got to admit it sure is pretty and it will please the inner world of bacteria and yeast that abide within us all. I love this stuff it has made me well and it gives me great joy to share it with you.

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This is a great dish for the holidays. But you can eat this at anytime. It works great packed in a jar for lunch or a snack. Apples and kefir work so well together.

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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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I love this topping and I use it often. It gives everything a little probiotics and it makes my whipped cream stay fresh and last longer. A little goes a long way with this recipe. This will last in a sealed container in the fridge for several weeks.

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The night before you want the waffles you will need to make a levain and let it sit out overnight. In the morning it will be ready. We used a Belgian waffle bowl maker, but you can use any type of waffle maker or make this into pancakes too! This is my favorite sourdough waffle…

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I like to use Tazo Chai tea bags. You can use whatever Chai tea bag you like or make your own blend. Layer with your choice of toppings: Granola, pecans, toasted coconut, fruit, etc… Whatever you can dream up.

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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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This tastes every bit as good as a German chocolate cake from the store. I like to make this for birthdays and serve it when the topping is warm. It doesn’t last very long if I do, but it is a wonderful birthday cake served with Coconut Kefir Ice Cream.

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This is one of the cakes I make a lot in the summer when there’s a lot of fresh zucchini available from my garden. Zucchini is also a wonderful source of potassium, a heart-friendly nutrient that helps moderate your blood pressure levels and counters the effects of too much sodium. In fact, a zucchini has…

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Homemade kefir is the way to go if you are making kefir cheese. This does not always work the same if you are starting with store-bought kefir. It never really thickens right and remains runny. You also get the added benefits of large colonies of beneficial bacteria that is in homemade versus commercial brands. You…

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This is one of the many ways I enjoy kefir. One of my favorite combinations is maple syrup and kefir. This is really delicious and makes the house smell heavenly.

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I made this for a friend who came to my house for lunch. After eating it, she declared that she could eat this soup every day for the rest of her life and never tire of it. This is a super easy soup and one you will love. The coconut gives it a rich taste…

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🍂🍁This basic vegetable soup recipe is a perennial favorite — and it’s a great way to get your children to eat more vegetables! We call it Thanksgiving soup since it smells like Thanksgiving! 🍂🍁

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