Tag Archives: probiotics

Chilled Fruit Soup: Berries + Kefir

Chilled fruit soup-Berries and KefirWith antioxidant-rich berries and probiotic-rich kefir, this chilled soup is delicious and nutritious. Enjoy as an appetizer, snack, or simple dessert. To adjust the sweetness, just add more or less black raspberry powder!


  • Dairy kefir (plain)
  • Black raspberry powder
  • Frozen wild blueberries, defrosted

STEPS for 1 serving (about 1/2 cup)

  • Pour about 1/3 cup kefir into each individual serving bowl.
  • Add black raspberry powder to taste; mix.
  • Add defrosted wild blueberries and mix.
  • Garnish with a few more blueberries.



Green Valley Organics Kefir. I like Green Valley Organics Kefir because it’s organic, a tad sweet with no more carbs than other plain kefirs — and it’s an amazing source of probiotic bacteria (good gut bugs). I was blown away when I learned that per 8 ounce serving, this kefir contains about 590 billion CFUs or colony forming units of probiotic bacteria from 10 different strains! That’s a lot more than most probiotic supplements!

organic black raspberry powderI love Virgin Extracts Pure Premium Raw Freeze Dried Organic Black Raspberry Powder Extract Concentrate because it’s organic (even though it just says so in fine print on the back of the package), tastes great, is super convenient, and ess expensive than fresh black raspberries — though it’s certainly not cheap.

What makes black raspberries (which, BTW, are not the same as blackberries) so healthy? Check out this extensive list of nutrition and health benefits.

Enjoy and be healthy!
~ Leni


Fresh Tomato and Sauerkraut Soup

tomato sauerkraut soup copy Whenever I buy tomato “seconds” (nearly over-ripe, slightly bruised tomatoes), I make fresh tomato juice and and/or tomato soup.

This Fresh Tomato and Sauerkraut Soup is as easy as it gets — and it tastes wonderful. The juxtaposition of the sweet tomatoes and the salty and crunchy sauerkraut is fabulous!

Just a word of caution about tomato “seconds.” Don’t let them sit on the counter overnight or they may be spoiled and moldy by the next morning!

There are no specific amounts. It’s impossible to mess this up! 🙂

But be sure to buy a good sauerkraut so you get the probiotics your body needs. For information on sauerkraut and probiotics, see the previous post on this blog.


  • Pulverize the tomatoes in a high speed blender until you have tomato juice.
  • Pour the fresh tomato juice into little serving bowls (or your could use small cups).
  • Top each serving with a little sauerkraut.
  • You might want to also add some chopped parsley.

Enjoy and be healthy!

Dandelion greens + sauerkraut + dill + kefir make a great smoothie!

Smoothies dandelion sauerkraut dill kefirThis green smoothie is not sweet but tastes great.  It’s loaded with probiotics (good-for-you bacteria) thanks to the  kefir and sauerkraut, and it’s chock full of prebiotic fiber (food for the probiotics) courtesy of the dandelion greens.


  • 3 cups cut dandelion greens
  • 1/2 cup sauerkraut (from refrigerated section or homemade)
  • 1 cup low-fat kefir
  • 1 tablespoon (or more) fresh chopped dill


  • Just whiz all the ingredients in a high-speed blender! Serve and enjoy! Or pour into a glass bottle and store in refrigerator for up to a few days.
  • Serve as an drink or soup. To get the swirled effect (shown in photo), pour some of the green smoothie into a bowl and then slowly pour in kefir, while using the blade of a knife to swirl the kefir into the green smoothie.

Cold soup dandelion dill plain kefir


  • Does the smoothie taste a bit too bitter to you? Then use more kefir and choose a brand that tastes less tangy. Here’s a pic of my favorite not very tangy kefir.
  • KefirYogurt or Kefir — Which makes your good gut bugs (probiotic bacteria) happier? Kefir — because it contains more probiotic bacteria — and more different strains of probiotic bacteria. The more diverse the microbiome in your gut, the more healthy your gut microbiome will be. And the healthier it is, the healthier you are!
  • Do all sauerkrauts contains probiotics? No! Only those that do not contain preservatives and have not been pasteurized. Look for probiotic-rich sauerkraut, in the refrigerated section of the store or at the farmer’s market. But beware: Some refrigerated sauerkrauts have been pasteurized. Like this one!

Enjoy and be healthy!