My daughter and I just adore Butternut Squash Soup! This Fall, make it healthier with the addition of organic kefir instead of cream! Adding the creaminess you desire with the addition of probiotics and calcium makes this spicy, delightful soup even better! If you like a more traditional flavor, opt not to add the curry spice and use a mix of fall-inspired spices instead, such as nutmeg, ginger, and cinnamon.

Fall Spicy Butternut Squash Soup


2 cups cooked butternut squash or butternut squash puree
1 cup Lifeway Organic Plain Whole Milk Kefir
2 tsp olive oil
1 heaping Tbsp curry spice (heat to preference)
1/4 tsp salt, or to taste
Basil, extra spices, pepitas and olive oil for garnish

organic lifeway kefir


1. Add squash puree, kefir olive oil and spices into a blender and blend on high until creamy and
completely mixed.

2. Pour mixture into a sauce pan and heat on medium-high heat until desired temperature is

3. Serve in soup bowls and garnish with additional spices or kefir.

Makes 2 to 3 servings.

*Recipe and image courtesy of Lifeway Kefir.*

Scarily delicious, this Frankenstein Matcha Smoothie is filled to the brim with fruit, veggies, and probiotics! Made with organic matcha powder originally, you can substitute in spirulina powder if you wish! You can also keep this recipe gluten-free by using gluten-free chocolate chips and cookies!

Frankenstein Matcha Smoothie


1 cup Lifeway Banana Protein Kefir
1 medium banana, sliced and frozen
1 generous handful of organic baby spinach
1 tsp organic matcha powder
½ tsp vanilla extract
Fresh banana slices, to garnish
Mini chocolate chips, to garnish
Crushed chocolate cookies, to garnish

Lifeway Protein Kefir Banana


1. Add the kefir, frozen banana, spinach, matcha powder, and vanilla extract into the pitcher of a
high-powered blend. Blend on high until smooth, then set aside.
2. Carefully place one chocolate chip in the middle of one slice of banana to create the smoothie’s
eye. Repeat for the second eye. Stick the “eyes” to the inside of a glass.
3. Pour smoothie into glass and top crushed cookie crumbs. Slurp and enjoy!

*Recipe courtesy of Lifeway Kefir.*

Is the thought of heavy game day fare on Super Bowl Sunday leaving you feeling super stuffed just thinking about it? Give fan favorite apps and dips a makeover by substituting Lifeway Kefir as a healthier alternative! These three ‘perfect-for-game-day’ recipes include Roasted Red Pepper Dip, Basil Pesto Hummus and Kefir Crab Dip!

Kefir - Roasted Red Pepper Dip

Red Pepper Dip

Lifeway’s creamy Farmer Cheese mixed with roasted red peppers make for an easy and delicious probiotic-packed dip that you won’t be able to put down.


½ cup Lifeway Farmer Cheese
¾ cup roasted red peppers, chopped
½ tsp garlic powder
1 tsp smoked paprika
½ a lemon, squeezed


Combine all ingredients into a mixing bowl. Mix together by hand until desired consistency is reached.

Kefir Crab Dip

Kefir Crab Dip

Are you crazy for crab dip but not for the copious calories? Then we’ve got a recipe for you! Lifeway’s Farmer Cheese brings all the flavor and none of the guilt to this creamy, probiotic-packed appetizer.


2 tsp Lifeway Plain Low Fat Kefir
½ cup Lifeway Farmer Cheese
6oz crab meat
2oz cream cheese
2 Tbsp pickled banana peppers
¼ red onion chopped
½ a lemon, squeezed


Combine all ingredients into a mixing bowl. Mix together by hand until desired consistency is reached.

Kefir - Basil Pesto Hummus

Pesto Kefir Hummus

This flavorful pesto hummus is probiotic-packed with no preservatives or artificial flavorings. After one bite, you’ll never go back to store-bought brands.


¼ cup Lifeway Plain Whole Milk Kefir
2½ cups cooked chickpeas (drained and rinsed, if canned)
2 Tbsp tahini (sesame seed paste)
¼ cup pickled banana peppers
½ tsp garlic powder
2-3 Tbsp basil pesto to taste
½ a lemon, squeezed
Salt and pepper to taste


Combine all ingredients into a food processor and blend until creamy. Serve with warm pita bread, crudités or crackers. This hummus also makes a great sandwich spread!

*Recipes and images courtesy of Lifeway Kefir.*

Rich, velvety and just plain amazing, these delicious red velvet cupcakes made using Lifeway Organic Plain Low Fat Kefir are the perfect sweet to enjoy on Valentine’s Day! Who are we kidding? These are good on any day of the month!

Lifeway Foods Red Velvet Cupcakes


3/4 cup Lifeway Organic Plain Low Fat Kefir OR 3/4 cup Lifeway Madagascar Vanilla Low Fat Kefir
1 3/4 cups cake flour
1/4 cup grass fed butter, softened (“Mom” prefers organic)
1 cup coconut sugar
2 Tbsp unsweetened cocoa powder (we like Dutch processed)
3/4 tsp apple cider vinegar
3/4 tsp baking soda
2 large eggs (“Mom” prefers organic, free range eggs)
3 Tbsp dark rum
3/4 tsp vanilla extract (“Mom“prefers Nielsen-Massey Organic Fairtrade Madagascar Bourbon Pure Vanilla Extract)
3/4 tsp salt
3/4 tsp apple cider vinegar
3/4 tsp baking soda
Red food coloring


1. Preheat your oven to 350°F and line two standard cupcake pans with paper (or silicone reusable) liners. You’ll get close to 18 cupcakes from this batter.
2. In a large bowl, cream the butter and sugar with an electric mixer (or a REALLY strong arm and whisk!) until light and fluffy – roughly 5 minutes. Add the eggs, one at a time, incorporating completely before adding the next egg.
3. In a separate small bowl, whisk together the dark rum, cocoa and vanilla. Add to the sugar/butter mixture and beat well. Add your red food coloring until it’s as red as you’d like.
4. Pour kefir into a liquid measuring glass and add salt. Stir until combined. Add to the kefir/salt mixture to the other liquid ingredients in three parts, alternating with the cake flour (one part kefir, mix, one part flour, mix, etc.). With each addition, beat until the ingredients are just incorporated, careful not to over mix.
5. In a small bowl, stir together the cider vinegar and baking soda. Add this mixture to batter and mix. Using a rubber spatula, scrape down the batter in the bowl, making sure the ingredients are well-blended and the batter is smooth, again careful not to over mix.
6. Pour batter into cupcake liners until 2/3 full (careful not to overfill, as these babies rise!). Bake 20-25 minutes, or until the tops spring back when you gently touch them.
7. Cool the cakes in the pan for 10 minutes, before removing from the pan to cool completely. When cool, frost with icing of your choosing and enjoy your Valentine’s Day treat!


Cake flour: This recipe calls for cake flour, which differs from regular all-purpose flour in many ways. Most notably, it is has a much finer grain, lending to extra fluffy baked goods. Substitute all-purpose flour if you have it on hand.

Butter: We suggest using organic, grass fed butter in this recipe for taste and health benefits. Substitute other butter you have on hand, melted unrefined virgin coconut oil, or the vegetable oil of your choice.

*Recipe and image courtesy of Lifeway Foods.*

These delectable truffles are made using Lifeway Kefir, as well as other nutritious ingredients, such as almond butter, toasted almonds and dark chocolate, for a heart-healthy sweet to gift to someone special or enjoy yourself!

Lifeway Foods Truffles


1/3 cup dark chocolate chopped (“Mom” prefers Lily’s Sweets)
1/4 cup Lifeway Lowfat Plain Kefir
4 Tbs finely ground toasted almonds plus more for rolling
2 Tbs unsalted almond butter
2 Tbs raw agave nectar
1 Tbs unsweetened cocoa powder plus more for rolling
1 pinch sea salt


1. Melt the dark chocolate in a double boiler, then remove from heat and set aside.
2. In a food processor, blend together the kefir, ground almonds, almond butter, agave nectar, cocoa powder and salt. Add the melted chocolate and blend that in, too.
3. Transfer the mixture into a shallow, sealable container and refrigerate until firm (1-2 hours).
4. Prepare your rolling ingredients – roll the truffles in more ground almonds, but you could roll them in cocoa powder, too. Place your rolling ingredients in separate, small bowls.
5. Use a measuring spoon to scoop some truffle mixture – use 1 or 1 & 1/2 tsp to make nice, bite-sized truffles. Gently roll the mixture between your palms to form a ball, then roll in your almonds, cocoa powder, or whatever you’re using.
6. Refrigerate in a single layer in a sealable container, and remove from the fridge for about a half hour prior to serving.

*Recipe and image courtesy of Lifeway Foods.*

As you gear up for the holiday travel and road trips to Grandma’s, “Mom” has put together a list of her favorite nutritious snacks for on-the-go that pack well and are healthy, too! Keeping a cooler in your car filled with fresh water, cut-up fruit and organic milk boxes are a good idea, too!

Viki's Granola Banana Walnut

Viki’s Granola

Baked with love! Nutritious & delicious gluten-free granola made with 100% all natural ingredients and minimal added sugar. Great for topping yogurt or just snacking on right out of the bag, Viki’s Granola boasts a fresh, soft, chewy texture with ingredients you can pronounce and no artificial aftertaste. Available in five delicious flavor varieties, including Original Honey, Blueberry Almond and Maple Cranberry, Banana Walnut & Apple Cinnamon. All three are simply yummy! Sold at retailers nationwide and online at

Go Organically Fruit Snacks

When your little ones want a sweet treat, but you don’t want to give in to gas station candy, reach for a package of Go Organically Fruit Snacks! These perfectly packable little organic fruit snacks will keep both parents and kids happy, without an excess of sugar or processed ingredients! Go Organically® sources USDA certified organic fruit and other ingredients to offer three mouth-watering varieties: Fruit Medley, Mixed Berry and Tropical. “Mom” has been able to find these little snacks at Costco, which makes them both healthy and affordable! Visit their website for more retail locations nationwide.

Lifeway Kefir ProBugs - plain

Lifeway ProBugs

Little ones will love Lifeway ProBugs, which is tasty and nutritious organic kefir for kids, served in a fun, easy-to-hold pouch! Keep a cooler in your car for the long trip, filled with fresh water, fruit and these convenient, mess-free ProBugs pouches for a quick, healthy snack! Flavors include Pretty Plain, Goo Berry Pie, Orange Creamy Crawler, Kiwi Kale Critter, Sublime Slime Lime and Strawnana Split. “Mom’s” little ones love the Goo Berry Pie flavor! Visit the Lifeway website for a retail location near you.

Zbar Protein 3 Flavor fan

Clif Kid Zbar Protein

This protein bar is made just for kids, offering a tasty whole grain snack made with nutritious building blocks for kids’ growing bodies, especially when on-the-go! Made with organic whole grains, the bars contain no high fructose corn syrup, synthetic preservatives or artificial flavors. Available in three kid-pleasing flavors, including Peanut Butter Chocolate (“Mom’s” daughter’s favorite!), Chocolate Chip and Chocolate Chip.

*Companies generously provided samples and images for this piece.*

It’s time to indulge in the culinary delights of the season with these nutritious and tasty finds! Cut down on calories in traditional holiday favorites such as egg nog and pumpkin pie by stocking the fridge with these alternatives everyone in the family will enjoy!

Noosa PumpkinPumpkin and Cranberry Apple Flavors from noosa yoghurt

Kids and adults alike will be raving about noosa’s velvety pumpkin deliciousness, as this yoghurt’s fusion of spicy and sweet makes it taste like a spoonful of pumpkin pie filling itself! Noosa pumpkin yoghurt is a great substitute for the traditional pumpkin pie – especially with their convenient mini-containers!

Noosa Cranberry-Apple-FamilyA rich cranberry apple flavor is also available this season – a tart yet sweet treat for the taste buds!

Both pumpkin noosa and cranberry apple noosa are now available on grocery shelves nationwide in the traditional 8 ounce container at $2.99, as well as 4 ounce 4-packs mini-containers at $4.99. Intrigued? Make sure to visit their website to download a $0.55 coupon, too!

Lifeway Eggnog KefirHoliday Kefir from Lifeway Foods

Lifeway Foods, leaders in probiotic and nutritious foods, has introduced a series of wholesome treats for the holidays! Their holiday kefir, rich in flavors of Pumpkin Spice, Eggnog, and Cranberry Crème Brûlée are filled with probiotics and contain only 140 calories and 2 grams of fat per serving. If you are a fan of egg nog, like “Mom,” but not the calories, the Eggnog Kefir is almost too good to be true! Rich, sweet and just plain yummy, the container did not last very long in our home!

Lifeway Pumpkin Spice KefirYou can use the store locator tab on the Lifeway website to locate a store near you that carries the seasonal flavors.

*Companies generously provided samples and images for this piece.*

Encourage healthy digestion and a nutritious alternative to all of the sugary treats and eats this holiday season with ProBugs™, Lifeway Food’s kid friendly version of their organic Kefir! In an individual serving size pack, ProBugs is a fantastic way for kids to enjoy a nutritious smoothie-type drink on-the-go!

Available in four kid-pleasing flavors, including Goo-Berry Pie, Orange Creamy Crawler, Strawnana Split & Sublime Slime Lime, ProBugs is rich in “friendly bugs” and “probiotics” that help to increase the level of good bacteria in children’s digestive systems and promote overall healthy digestion. Sold in 4-packs, these are great for tucking into a lunch box for school, or placing within reach inside the refrigerator as a go-to mid-afternoon snack, your little ones will love this good-for-you drink!

Interested in learning more about the benefits of probiotics? Visit the Health & Wellness section on the Lifeway website!

To locate a retailer near you that sells ProBugs™, visit

*Company generously provided samples and images for this piece.*

If your children are as big of a fan of yogurt as “Mom’s” little one, then Lifeway Kefir ProBugs™ will be another healthy and super yummy option – a yogurt-like smoothie that tastes amazing! Perfect on its’ own as a snack, or packed into a lunch box to take to school, this delicious organic kefir for kids is available in flavors kids love, including Sublime Slime Lime, Goo-Berry Pie, Orange Creamy Crawler, and Strawnana Split! ProBugs™ are handy, portable and feature a patented no-spill spout with an easy-to-grip shape for small hands to grasp.

ProBugs™ are certified USDA Organic, and offers kids their recommended daily allowance of probiotics (the “good bugs” or friendly bacteria that help tiny tummies digest and keep their immune system healthy), as well as protein, calcium and inulin. ProBugs™ are packaged in a carton of 4, and can be purchased at Target, Whole Foods, and grocery stores nationwide. For more information, please visit

*Company generously provided samples and images for this review.*