Intro
Your microbiome is a complex ecosystem of bacteria that live in your gut. These bacteria play a vital role in your health, including digestion, immunity, and mood. There are many things you can do to keep your microbiome healthy, including eating a healthy Kefir salad, getting regular exercise, and getting enough sleep.
Why Kefir Salad
Kefir is a fermented milk drink, rich in probiotics, which are beneficial bacteria for the gut. Probiotics can help to improve gut health by:
- Reducing inflammation
- Fighting harmful bacteria
- Increasing nutrient absorption
- Boosting the immune system
- Reducing the risk of chronic diseases
Keep Your Microbiome Happy And Thriving
Kefir can be used to make a variety of salad dressings, which can be a delicious and healthy way to add probiotics to your diet. Here are three recipes for kefir salad dressings:
1. Lemon & Herb Kefir Salad Dressing
Ingredients
- ½ medium avocado
- ½ cup plain Milk Kefir
- 3 tablespoons white wine vinegar
- 1 tablespoon olive oil
- 2 tablespoons preserved lemons (or zest of 1 lemon plus 2 tablespoons lemon juice) minced
- Select some or all of the following herbs-
- 2 teaspoons fresh parsley minced
- 2 teaspoons fresh dill minced
- 2 teaspoons fresh basil minced
- 1 teaspoon fresh thyme minced
- 2 teaspoons fresh chives minced
- ¼ teaspoon garlic powder
- ¼ teaspoon sea salt
- 1-3 tablespoons water as needed to thin
- salt and ground pepper to taste
Instructions
- Mix the avocado, kefir, vinegar, olive oil, herbs, garlic powder and ½ teaspoon salt in a blender or food processor and puree until smooth.
- Add water to thin as needed.
- Taste and add additional salt, and fresh ground pepper to taste.
Notes
This recipe makes about ¾ cup and can be doubled. Keep any leftover dressing in a covered jar in the refrigerator for up to 3 days.
2. Ranch Kefir Salad Dressing
This dressing is creamy and flavorful, and it’s a great way to add probiotics to your salad.
Ingredients:
- 1 cup kefir
- 1/4 cup mayonnaise
- 1/4 cup sour cream
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup chopped fresh herbs, such as dill, chives, or parsley
Instructions:
- In a blender, combine all of the ingredients.
- Blend until smooth.
- Serve immediately, or store in the refrigerator for up to 3 days.
3. Italian Kefir Salad Dressing
This dressing is tangy and flavorful, and it’s a great way to add probiotics to your salad.
Ingredients:
- 1 cup kefir
- 1/4 cup olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- In a blender, combine all of the ingredients.
- Blend until smooth.
- Serve immediately, or store in the refrigerator for up to 3 days
4. Honey Mustard Kefir Salad Dressing
This dressing is sweet and tangy, and it’s a great way to add probiotics to your salad.
Ingredients:
- 1 cup kefir
- 1/4 cup honey
- 1 tablespoon Dijon mustard
- 2 tablespoons apple cider vinegar
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- In a blender, combine all of the ingredients.
- Blend until smooth.
- Serve immediately, or store in the refrigerator for up to 3 days.
Conclusion
Kefir salad dressings are a delicious and healthy way to add probiotics to your diet. They’re also a great way to add flavour and variety to your salads. So next time you’re making a salad, why not try one of these kefir dressing recipes?
Do you have your own recipes? Please share them in the comments below.