THE Dish ON Lifeway Kefir

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2 Breakfast Blast Smoothie Courtesy of Starfruit Café 10oz Lifeway Lowfat Vanilla Kefir 2 scoops of granola 1 scoop of almonds 1 frozen banana Place all the ingredients into a blender and blend until smooth. If it gets too thick, add a tablespoon of water. Pour into a tall glass once blended.

3 Energizer Smoothie Courtesy of Starfruit Café 10oz Lifeway Lowfat Vanilla Kefir 3 scoops of frozen pineapple 3 scoops of frozen mango 1 scoop of coconut 1 scoop energy blend Place all the ingredients into a blender and blend until smooth. If it gets too thick, add a tablespoon of water. Pour into a tall glass once blended.

4 Pomegranate Blueberry Kefir Parfait Courtesy of Lifeway Blog 1/2 cup fresh blueberries 1 cup Lifeway Lowfat Pomegranate Kefir 2 tbsp ground flaxseeds 1/4 cup dried cherries 1 scoop of protein Pick a fun glass a glass goblet, a martini glass, or anything you have in your cabinet and start by pouring a small layer of Lifeway Lowfat Pomegranate Kefir at the bottom of the glass.start building your layers by sprinkling a Tablespoon of ground flax, followed by a small handful of fresh and dried berries. Repeat until your ingredients have all been used, finishing with berries on top. Take a moment to enjoy your beautiful concoction, and then dig in!

5 Apple Pancakes with Burnt Sugar Sauce F o r p a n c a k e s 2 1/2 cups wheat flour 2 eggs 1/2 cup Lifeway Lowfat Plain Kefir 10 tsp sugar 1 tsp vanilla sugar 2 apples, peeled Vegetable Oil F o r s a u c e 6 tbsp sugar 90ml boiling water 100ml milk 1 tsp starch Courtesy of russianseason.net Serves 4 as standalone dish, 6 as dessert F o r p a n c a k e s Make batter of eggs, sugar, vanilla sugar, flour, and Lifeway Lowfat Plain Kefir, adding flour and Lifeway Lowfat Plain Kefir gradually. Stir until well-blended. Cook pancakes on a low to medium heat with vegetable oil. F o r s a u c e Take a small saucepan of stainless steel or any other material resistant to burning sugar :) Heat the sugar until medium brown (or light brown if you don t like it strong). Add boiling water and keep boiling gently until all lumps have melted. Dissolve starch in approximately a tablespoon cold water and pour it into the burnt sugar syrup while stirring vigorously. Finally, add milk and simmer for 5 minutes. Chill the sauce before serving.

6 Fresh Fig Muffins with Almonds and Kefir Courtesy of Examiner.com Preheat oven to 350 degrees. 3 eggs 2 1/2 cups sugar 2 cups ripe fresh figs, chopped 3/4 cup vegetable oil 2 cups flour 2 tsp baking soda 3/4 tsp salt 1/2 tsp ground cinnamon 1 cup almond meal or finely ground almonds 1/2 cup Lifeway Lowfat Plain Kefir Beat the eggs and sugar together in a stand mixer until the mixture is light. Add the figs and oil and beat until well incorporated. Sift together the flour, baking soda, salt and cinnamon, then stir in the almond meal. Add the flour mixture to the wet ingredients alternately with the Lifeway Lowfat Plain Kefir; beat until well combined. Spray a muffin tin with nonstick cooking spray - no need for paper liners. Fill the muffin cups three-quarters of the way to the top. Bake about 30 minutes, or until the tops are brown and a tester comes out clean. Let cool in the pan 2 minutes, then remove the muffins to a rack to cool. If you prefer, the fig batter can be baked in loaf pans or a bundt pan as a cake - increase the baking time to minutes.

7 BREAKFAST DIPS / DRESSINGS SOUPS SALADS ENTRÉES DESSERTS Creamy Kefir Guacamole Courtesy of Shanna Ohmes 4 large avocados 1/2 cup Lifeway Lowfat Plain Kefir 1 tomato, chopped 1/4 cup onion, minced 1 clove garlic, minced 1 tbsp cilantro, chopped 1 tsp sea salt 1 tsp chili powder Peel and pit the avocados. Mash the avocados in a bowl. Stir in the Lifeway Lowfat Plain Kefir. Next, stir in the onion, garlic and cilantro. Start with small amounts of sea salt and chili powder to your taste. Then stir in the tomato. Serve with raw veggies, low-fat pita chips or low-fat tortilla chips.

8 BREAKFAST DIPS / DRESSINGS SOUPS SALADS ENTRÉES DESSERTS Roasted Garlic Dip Courtesy of Donna Schwenk at Cultured Food Life 1 carton of Lifeway Farmers Cheese 1 head of garlic 3/4 cup grated Romano cheese or you can substitute Parmesan 3 tbsp olive oil (If you can find an olive oil with Tuscan flavors such as basil and herbs it makes a wonderful flavor but not necessary) Wrap whole head of garlic in foil and bake in oven at 375 degrees for one hour. Then when cooled, squeeze garlic out of each clove. It will be very soft and squeeze right out. Place in a food processor along with other ingredients. Process with food processor until smooth, about 1 minute. Place in bowl and drizzle with a little more olive oil. Serve with crackers or vegetables.

9 Kefir Chick Pea Tahini Dip / Dressing BREAKFAST DIPS / DRESSINGS SOUPS SALADS ENTRÉES DESSERTS Courtesy of EcoMeg 4 tbsp Lifeway Organic Lowfat Plain Kefir 2 tbsp tahini 2 tbsp avocado 1 and 1/2 tbsp lemon juice 4 tbsp chick peas (the canned variety works well - rinse and drain them first) 2 and 1/2 tbsp olive oil Salt and ground pepper to taste Combine all ingredients in a food processor and blend until smooth. Refrigerate until use. Use or freeze within a day.

10 Spicy Jamaican Pumpkin Soup Courtesy of pumpkinsoup.org 2 cups canned or fresh pumpkin, cut into 1-inch cubes 2 cups potatoes, peeled and cut into 1-inch cubes 1 onion, minced 6 cups chicken broth 2 garlic cloves, minced 1 bay leaf 1/2 tsp dried thyme 1/4 cup minced, fresh cilantro for garnish 1/4 cup Lifeway Nonfat Plain Kefir 2 tsp minced jalapeño Freshly ground nutmeg, to taste Bring the chicken broth to a simmer in a big pot over medium heat. Add everything else except the Lifeway Nonfat Plain Kefir and cilantro and simmer for 20 minutes or until the pumpkin and potatoes are tender. (When combined, the broth should cover the other ingredients by at least a couple of inches. If not, add a bit more broth.) Remove the bay leaf and puree the soup in a blender or food processor until smooth. Pour the pumpkin soup back into the pot and heat through, stirring in the Lifeway Nonfat Plain Kefir. Divide between serving bowls, then garnish with the cilantro

11 Classic Turkey Chili Courtesy of Maris Callahan of in Good Taste 1 lb lean ground turkey 2 garlic cloves, finely chopped 2 tbsp chili powder 1 tsp ground cumin 1 can (28oz) crushed tomatoes 1 can (15oz) red kidney beans, rinsed and drained 1 sweet onion, chopped 1/4 cup canned diced chilies 2 tbsp tomato paste 2 tbsp Lifeway Nonfat Plain Kefir In large nonstick skillet, cook turkey and garlic over medium heat, stirring with a wooden spoon to break up meat, until browned; drain. Add chili powder and cumin; stir to combine. Combine tomatoes, beans, onion, chilies, and tomato paste in a large pot. Stir in beef mixture. Cover and simmer for about an hour, until the flavors are blended. (Our suggestion) Top with Lifeway Nonfat Plain Kefir and sprinkle with diced avocado.

12 Cold Beet Soup with Kefir, Cucumbers, Dill and Egg Courtesy of Imagelicious.com 1 large or 2 small beets, boiled or baked, grated 2 small cucumbers, chopped into 1/2 inch cubes 4 eggs, boiled, chopped 4 tbsp or more to taste dill, finely chopped 2 green onion, chopped (optional) 5 radishes, chopped (optional) About 3/4 of a large bottle (more if you like a thinner soup) Lifeway Plain Nonfat Kefir Salt to taste Just mix all of the ingredients together and season to taste it s that easy!

13 BREAKFAST DIPS / DRESSINGS SOUPS SALADS ENTRÉES DESSERTS Kefir Waldorf Salad Courtesy of Donna Schwenk at Cultured Food Life 1/2 cup walnuts or pecans chopped 1/2 cup Lifeway Green Kefir or Lifeway Lowfat Plain Kefir with 1/8 cup pomegranate juice mixed in. 2 tablespoons mayonnaise 3 large apples, such as Gala 2 ribs celery (with leaves), sliced into 1/2-inch-thick pieces (leaves chopped) 1/4 cup golden raisins 1/4 cup goji berries * optional but nutritious 1 head Boston lettuce, trimmed, washed, and dried Whisk the Lifeway Green or Lowfat Plain Kefir, mayonnaise, in a small bowl. Halve, core, and cut the apples into 3/4-inch pieces, leaving the skin intact. Add the apples, celery and raisins to the bowl, and then toss with the dressing. Cover and refrigerate if not serving immediately. When ready to serve, toss walnuts into the salad. Arrange the lettuce leaves on a large platter, or divide them among 4 salad plates. Place the salad on the lettuce and serve.

14 Lemon Kefir Chicken n Rice Courtesy of Lifeway Recipes 1-2 cups homemade or prepackaged organic, free range chicken broth 1-2 lemons Small handful of wild rice One large, boneless chicken breast (sliced) One medium sweet or regular onion (diced) Shitake/maitake mushrooms (diced) One clove garlic, minced Lifeway Lowfat Organic Plain Kefir add to taste First sauté the onions and mushrooms, then add chicken broth Add wild rice and let it simmer Bring the broth to a light boil Add garlic Add sliced chicken breast and cook/ lightly boil for 5 minutes Remove from heat and add Lifeway Lowfat Plain Kefir for desired creamy consistency Squeeze in juice to taste Your taste buds, your family and your colon will thank you.

15 Sweetheart Cookies Courtesy of Lifeway Recipes 1/2 cup sugar 1/2 cup brown sugar - packed 1/4 cup margarine 1/4 cup shortening 1/2 cup Lifeway Nonfat Plain Kefir 1/2 tsp vanilla 3/4 cup flour 1/2 tsp baking soda 1/2 tsp salt 1/2 cup miniature chocolate chips Beat sugars, margarine & shortening until light & fluffy. Add Lifeway Nonfat Plain Kefir & vanilla. Stir in flour, baking soda, salt & chips. Drop on sheet sprayed with Pam. Bake at 375 degrees for 8-12 min. Cool 1 minute on sheet & then remove to racks.

16 Lemon Kefir Ice Cream Courtesy of chocolateandzucchini.com 1 and 2/3 cup Lifeway Lowfat Plain Kefir Zest from a large organic lemon, micro planed or very finely chopped (a Meyer lemon would be just the thing) 1/4 cup lemon juice (the large lemon listed above should yield that amount, but get a second one just in case) 1/3 cup plus 2 tbsp agave syrup (or the sweetener of your choice -- maple syrup, rice syrup, honey, or a mix of honey and sugar) Good splash of limoncello (or rum or cachaça) (optional) Combine all the ingredients in a mixing bowl and whisk until blended. Cover, refrigerate for an hour until well chilled, and churn in your ice cream maker according to the manufacturer s instructions. Serve with thin butter cookies, a handful of berries, and/or candied violets. Makes about 1/2 liter (1/2 quart). Don t have an ice cream maker? You can still make this recipe on a day when you re home most of the time. Prepare the mixture in the morning. Pour it into a freezer-safe container and place in the freezer. An hour later, remove the container from the freezer, draw the sides in with a fork (the ice cream will set from the sides in), stir vigorously, and return to the freezer. Repeat every hour. The ice cream will be ready by dinnertime.

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