{"id":14644,"date":"2017-09-20T12:24:44","date_gmt":"2017-09-20T16:24:44","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=14644"},"modified":"2018-04-19T16:55:07","modified_gmt":"2018-04-19T20:55:07","slug":"ways-to-use-kefir","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/","title":{"rendered":"6 Delicious Ways To Eat Kefir (Plus How To Pronounce It)"},"content":{"rendered":"<p>Fermented foods have never been trendier. And while you\u2019ve probably eaten your fair share of Greek yogurt and sipped on some kombucha, I\u2019m willing to bet there\u2019s one fermented food you\u2019ve never tried (or were even able to pronounce): kefir.<\/p>\n<p>For the record, it’s pronounced kuh-FEER.<\/p>\n<p>Kefir is a milk drink cultured with yeast and bacteria. Like yogurt, kefir contains <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/calcium\/N-cp99i5\" target=\"_blank\" rel=\"noopener\">calcium<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-b\/N-cp99i0\" target=\"_blank\" rel=\"noopener\">B vitamins<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/potassium\/N-cp99i8\" target=\"_blank\" rel=\"noopener\">potassium<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/probiotics\/N-cp99jn\" target=\"_blank\" rel=\"noopener\">probiotics<\/a>\u2014you know, those good bacteria that support your gut health. But while you eat yogurt with a spoon, you can drink kefir\u2014it\u2019s just a little thicker than regular milk. It\u2019s typically made with cow\u2019s milk, but you can also find non-dairy alternatives made with almond milk, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/N-cp99ks\" target=\"_blank\" rel=\"noopener\">coconut milk<\/a>, or rice milk. A cup of plain kefir is tart, and weighs in at around 110 calories, 11 grams of protein, 12 grams of carbohydrates, 12 grams of sugar, and two grams of fat per cup.<\/p>\n<p>Stick to the plain stuff to avoid the added sugar in flavored varieties. (Some have 15 grams of added sugar per cup.) If your taste buds really can\u2019t deal with the tartness, mix half a cup of plain kefir with half a cup of a flavored one\u2014and choose the brand with the least sugar.<\/p>\n<p>While a tall glass of kefir makes for a good breakfast or late-afternoon snack, it can do so much more! Here are six delicious, nutritionist-approved ways to use it:<\/p>\n<h3><strong>1. Whip up homemade salad dressing.<\/strong><\/h3>\n<p>We all love creamy <a href=\"https:\/\/www.vitaminshoppe.com\/c\/meal-prep\/N-cp99kk\" target=\"_blank\" rel=\"noopener\">dressings<\/a>, but they\u2019re often high in fat and devoid of protein\u2014unless you use kefir as your base. I like to add mustard, horseradish sauce, a spoon of balsamic glaze, and spices to plain kefir for a dressing that bursts with flavor.<\/p>\n<figure id=\"attachment_14666\" aria-describedby=\"caption-attachment-14666\" style=\"width: 550px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14666\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/muffins\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?fit=640%2C449&ssl=1\" data-orig-size=\"640,449\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"muffins\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?fit=300%2C210&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?fit=640%2C449&ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-14666\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?resize=550%2C386&ssl=1\" alt width=\"550\" height=\"386\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?w=640&ssl=1 640w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?resize=300%2C210&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?resize=272%2C191&ssl=1 272w\" sizes=\"(max-width: 550px) 100vw, 550px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"14666\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/muffins\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?fit=640%2C449&ssl=1\" data-orig-size=\"640,449\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"muffins\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?fit=300%2C210&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?fit=640%2C449&ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-14666 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20550%20386%22%3E%3C%2Fsvg%3E\" alt width=\"550\" height=\"386\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20550%20386%22%3E%3C%2Fsvg%3E 550w\" sizes=\"(max-width: 550px) 100vw, 550px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?w=640&ssl=1 640w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?resize=300%2C210&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg?resize=272%2C191&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/muffins.jpg\"><figcaption id=\"caption-attachment-14666\" class=\"wp-caption-text\">photo: Bonnie Taub-Dix<\/figcaption><\/figure>\n<h3><strong>2. Bake sweet potato muffins.<\/strong><\/h3>\n<p>Whether it\u2019s fall or not, these <a href=\"http:\/\/bonnietaubdix.com\/how-sweet-potato-it-is\/\" target=\"_blank\" rel=\"noopener\">muffins<\/a> are a flavorful pick-me-up and a great after-school snack. Just bake up a few sweet potatoes\u2014which are a great source of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-a\/N-cp99hz\" target=\"_blank\" rel=\"noopener\">vitamin A<\/a> and provide <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener\">fiber<\/a>\u2014and you\u2019ve got the makings of a delicious treat. Plus, the kefir adds some protein and a heavenly texture to this recipe. These muffins freeze well and pair perfectly with a dollop of cottage or ricotta cheese for an extra protein bump.<\/p>\n<h3><strong>3. Add it to pancake or waffle batter.<\/strong><\/h3>\n<p>Starting the morning with a warm stack of pancakes or waffles? Swap the buttermilk in the recipe out for kefir to nix some fat and gain some protein.<\/p>\n<figure id=\"attachment_14663\" aria-describedby=\"caption-attachment-14663\" style=\"width: 541px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14663\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/berrysmoothie\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?fit=500%2C500&ssl=1\" data-orig-size=\"500,500\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Berry+Smoothie\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?fit=300%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?fit=500%2C500&ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-14663\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?resize=541%2C541&ssl=1\" alt width=\"541\" height=\"541\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?w=500&ssl=1 500w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?resize=150%2C150&ssl=1 150w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?resize=300%2C300&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?resize=272%2C272&ssl=1 272w\" sizes=\"(max-width: 541px) 100vw, 541px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"14663\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/berrysmoothie\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?fit=500%2C500&ssl=1\" data-orig-size=\"500,500\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Berry+Smoothie\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?fit=300%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?fit=500%2C500&ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-14663 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20541%20541%22%3E%3C%2Fsvg%3E\" alt width=\"541\" height=\"541\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20541%20541%22%3E%3C%2Fsvg%3E 541w\" sizes=\"(max-width: 541px) 100vw, 541px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?w=500&ssl=1 500w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?resize=150%2C150&ssl=1 150w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?resize=300%2C300&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png?resize=272%2C272&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/BerrySmoothie.png\"><figcaption id=\"caption-attachment-14663\" class=\"wp-caption-text\">photo: Samina Qureshi<\/figcaption><\/figure>\n<h3><strong>4. Blend up a smoothie.<\/strong><\/h3>\n<p>According to Samina Qureshi R.D.N., L.D., of <a href=\"https:\/\/www.wholesomestart.com\" target=\"_blank\" rel=\"noopener\">Wholesome Start<\/a>, a solid smoothie needs five things: a liquid base, nutrients, protein, flavor, and a natural sweetener. And good \u2018ole kefir covers three of the five, with its creamy texture and the protein and nutrients it provides. Qureshi\u2019s <a href=\"https:\/\/www.wholesomestart.com\/nutrition-blog\/ingredients-smoothie\" target=\"_blank\" rel=\"noopener\">berry kefir smoothie<\/a> combines plain kefir, frozen berries, frozen banana, mixed greens, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nut-butters-spreads\/N-cp99ls\" target=\"_blank\" rel=\"noopener\">nut butter<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/seeds\/N-cp99l6\" target=\"_blank\" rel=\"noopener\">chia seeds<\/a> for a balanced smoothie that makes a great snack, on-the-go meal, or post-workout fuel.<\/p>\n<figure id=\"attachment_14664\" aria-describedby=\"caption-attachment-14664\" style=\"width: 542px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14664\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/dsc_0328-683x1024\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?fit=682%2C601&ssl=1\" data-orig-size=\"682,601\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"DSC_0328-683&#215;1024\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?fit=300%2C264&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?fit=682%2C601&ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-14664\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?resize=542%2C478&ssl=1\" alt width=\"542\" height=\"478\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?w=682&ssl=1 682w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?resize=300%2C264&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?resize=272%2C240&ssl=1 272w\" sizes=\"(max-width: 542px) 100vw, 542px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"14664\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/dsc_0328-683x1024\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?fit=682%2C601&ssl=1\" data-orig-size=\"682,601\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"DSC_0328-683&#215;1024\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?fit=300%2C264&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?fit=682%2C601&ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-14664 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20542%20478%22%3E%3C%2Fsvg%3E\" alt width=\"542\" height=\"478\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20542%20478%22%3E%3C%2Fsvg%3E 542w\" sizes=\"(max-width: 542px) 100vw, 542px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?w=682&ssl=1 682w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?resize=300%2C264&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg?resize=272%2C240&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/DSC_0328-683x1024.jpg\"><figcaption id=\"caption-attachment-14664\" class=\"wp-caption-text\">photo: Jessica Levinson<\/figcaption><\/figure>\n<p>Or, keep things simple by blending plain kefir with frozen strawberries, lemon juice, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/honey\/N-cp99kw\" target=\"_blank\" rel=\"noopener\">honey<\/a>, for a sweet and easy snack. This <a href=\"https:\/\/smallbitesbyjessica.com\/strawberry-kefir-smoothie\/\" target=\"_blank\" rel=\"noopener\">smoothie<\/a>, from Jessica Levinson, M.S., R.D.N., C.D.N., founder of <a href=\"http:\/\/smallbitesbyjessica.com\/\" target=\"_blank\" rel=\"noopener\">Small Bites by Jessica<\/a> provides <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-c\/N-cp99i1\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a>, fiber, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/antioxidants\/N-cp99id\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a>. It\u2019s a good starter smoothie for those a little intimidated by kefir\u2019s tart flavor.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/24\/are-smoothie-bowls-healthy\/\" target=\"_blank\" rel=\"noopener\"><strong>Is That Smoothie Bowl As Healthy As It Seems?<\/strong><\/a><\/p>\n<figure id=\"attachment_14665\" aria-describedby=\"caption-attachment-14665\" style=\"width: 550px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14665\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/kefir-pumpkin-pie-smoothie_615px\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?fit=501%2C340&ssl=1\" data-orig-size=\"501,340\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"7.1","credit":"","camera":"Canon EOS 7D","caption":"","created_timestamp":"1439316677","copyright":"","focal_length":"55","iso":"100","shutter_speed":"0.008","title":"","orientation":"1"}\" data-image-title=\"Kefir-Pumpkin-Pie-Smoothie_615px\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?fit=300%2C204&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?fit=501%2C340&ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-14665 \" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?resize=550%2C373&ssl=1\" alt width=\"550\" height=\"373\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?w=501&ssl=1 501w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?resize=300%2C204&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?resize=272%2C185&ssl=1 272w\" sizes=\"(max-width: 550px) 100vw, 550px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"14665\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/kefir-pumpkin-pie-smoothie_615px\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?fit=501%2C340&ssl=1\" data-orig-size=\"501,340\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"7.1","credit":"","camera":"Canon EOS 7D","caption":"","created_timestamp":"1439316677","copyright":"","focal_length":"55","iso":"100","shutter_speed":"0.008","title":"","orientation":"1"}\" data-image-title=\"Kefir-Pumpkin-Pie-Smoothie_615px\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?fit=300%2C204&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?fit=501%2C340&ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-14665 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20550%20373%22%3E%3C%2Fsvg%3E\" alt width=\"550\" height=\"373\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20550%20373%22%3E%3C%2Fsvg%3E 550w\" sizes=\"(max-width: 550px) 100vw, 550px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?w=501&ssl=1 501w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?resize=300%2C204&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg?resize=272%2C185&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Kefir-Pumpkin-Pie-Smoothie_615px.jpg\"><figcaption id=\"caption-attachment-14665\" class=\"wp-caption-text\">photo: United Dairy Industry Association<\/figcaption><\/figure>\n<p>If you\u2019re feeling adventurous, mix up your flavors and add a little spice with a kefir-based <a href=\"http:\/\/southeastdairy.org\/recipe\/kefir-pumpkin-pie-smoothie\/\" target=\"_blank\" rel=\"noopener\">pumpkin pie smoothie<\/a>. All you need is plain kefir, ice, canned pumpkin puree, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nut-butters-spreads\/N-cp99ls\" target=\"_blank\" rel=\"noopener\">almond butter<\/a>, pumpkin pie spice, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-sweeteners\/N-cp99lu\" target=\"_blank\" rel=\"noopener\">maple syrup<\/a> or honey to whip up a drink that\u2019s much more satisfying than the average pumpkin spice latte. In addition to a number of nutrients from the kefir, you\u2019ll get fiber, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/potassium\/N-cp99i8\" target=\"_blank\" rel=\"noopener\">potassium<\/a>, and vitamin C from the pumpkin, according to Lanier Dabruzzi, M.S., R.D., L.D., of the Southeast United Dairy Industry Association.<\/p>\n<figure id=\"attachment_14667\" aria-describedby=\"caption-attachment-14667\" style=\"width: 547px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14667\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/strawberry-peanut-overnight-oats-3-480x640\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?fit=480%2C427&ssl=1\" data-orig-size=\"480,427\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Strawberry-Peanut-Overnight-Oats-3-480&#215;640\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?fit=300%2C267&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?fit=480%2C427&ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-14667\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?resize=547%2C487&ssl=1\" alt width=\"547\" height=\"487\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?resize=480%2C640&ssl=1 480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?resize=300%2C267&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?resize=272%2C242&ssl=1 272w\" sizes=\"(max-width: 547px) 100vw, 547px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"14667\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/strawberry-peanut-overnight-oats-3-480x640\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?fit=480%2C427&ssl=1\" data-orig-size=\"480,427\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Strawberry-Peanut-Overnight-Oats-3-480&#215;640\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?fit=300%2C267&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?fit=480%2C427&ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-14667 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20547%20487%22%3E%3C%2Fsvg%3E\" alt width=\"547\" height=\"487\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20547%20487%22%3E%3C%2Fsvg%3E 547w\" sizes=\"(max-width: 547px) 100vw, 547px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?resize=480%2C640&ssl=1 480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?resize=300%2C267&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg?resize=272%2C242&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/09\/Strawberry-Peanut-Overnight-Oats-3-480x640.jpg\"><figcaption id=\"caption-attachment-14667\" class=\"wp-caption-text\">photo: Liz Weiss<\/figcaption><\/figure>\n<h3><strong>5. Soak some overnight oats.<\/strong><\/h3>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/03\/overnight-oats-reci\/\">Overnight oats<\/a> starring kefir are a convenient make-ahead breakfast. Stash a simple combo of kefir, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/ingredients-other-dry-goods\/N-cp99lq\">rolled oats<\/a>, fruit, and chia seeds in the fridge overnight, and add toppings in the morning. These <a href=\"https:\/\/www.lizshealthytable.com\/2016\/04\/18\/strawberry-peanut-overnight-oats\/\">strawberry peanut overnight oats<\/a> from Liz Weiss, M.S., R.D.N., taste like a peanut butter and jelly sandwich and provide seven grams of fiber and 16 grams of protein.<\/p>\n<h3><strong>6. Bake, well, anything.<\/strong><\/h3>\n<p>You can swap kefir in for milk, cream, or yogurt in pretty much any baking recipe, whether it\u2019s for bread or cupcakes. Why not treat yourself to some extra protein and probiotics?<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p><em><a href=\"https:\/\/www.instagram.com\/bonnietaubdix\/?hl=en\" target=\"_blank\" rel=\"noopener\">Bonnie Taub-Dix<\/a>, R.D.N., C.D.N., is an award-winning author, spokesperson, speaker, consultant, and owner of <a href=\"http:\/\/bonnietaubdix.com\/\" target=\"_blank\" rel=\"noopener\">BTD Nutrition Consultants, LLC<\/a>. She has been featured on TV, radio, and print, as well as in digital media, including <\/em>Everyday Health<em>, <\/em>Better Homes & Gardens<em>, <\/em>Women\u2019s Health<em>, and <\/em>U.S. News & World Report<em>. She is a recipient of The Academy of Nutrition and Dietetics\u2019 Media Excellence Award.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fermented foods have never been trendier. And while you\u2019ve probably eaten your fair share of Greek yogurt and sipped on some kombucha, I\u2019m willing to bet there\u2019s one fermented food you\u2019ve never tried (or were even able to pronounce): kefir. For the record, it’s pronounced\u00a0kuh-FEER. Kefir is a milk drink cultured with yeast and bacteria.<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-kefir\/\">Read More <span class=\"screen-reader-text\">6 Delicious Ways To Eat Kefir (Plus How To Pronounce It)<\/span><\/a><\/p>\n","protected":false},"author":96,"featured_media":14689,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[24,117,609,610,191,201,443],"class_list":["post-14644","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest","tag-baking","tag-healthy-breakfast","tag-kefir","tag-overnight-oats","tag-probiotics","tag-recipes","tag-smoothies"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Delicious Ways To Eat Kefir (Plus How To Pronounce It) | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Fermented foods have never been trendier. 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