The benefits of eating fermented foods with live and active probiotic cultures are well-known, and research continues to show those who consume foods with live cultures, like Lifeway Kefir, regularly have better health markers related to gut, skin, and mood health along with healthier, more robust immune systems. When we regularly consume fermented foods, our microbiomes reward us by producing beneficial compounds known as short chain fatty acids (SCFAs) that contribute to better gut health, fewer bouts of illness, healthier blood sugar levels, a more positive mood, a reduction in seasonal allergies, and more vibrant skin.
What Are Some of the Best Fermented Foods to Eat?
Popular fermented foods with live and active cultures include raw sauerkraut and kimchi, probiotic yogurt, Lifeway Kefir, fermented cheeses with live probiotics like Lifeway Farmer Cheese, kombucha, miso, tempeh, and more.
Note: Not all fermented foods contain live and active probiotics (such as shelf-stable sauerkraut and pickles and even some yogurts), so be sure to choose products that say “live and active cultures” on the package.
How to Eat Fermented Foods Every Day:
Despite the well-known benefits, many people still struggle to find ways to incorporate fermented foods in their everyday diets, which can be for many different reasons. Whether they’re not sure how to use them or feel intimidated by incorporating new foods, or maybe they’re on a tight budget and just don’t bother, there are many reasons why people skip these important foods on a daily basis despite all the benefits they’re known for. That’s why we’re here to help!
Our mission here at Lifeway is to produce foods that keep you healthy and that help you love your guts every single day, but we also want to help you learn how to use them in your everyday lives to get the most benefits without the hassle. Our probiotic kefir and farmer cheese are made with live and active probiotics chosen specifically for their benefits so you get the most out of every serving. They’re also made to be enjoyed in nearly anything you can think of to help you easily fit them into your day.
A Flexible Meal Plan Your Microbiome Will Love:
We put together an easy and customizable one-day meal plan that offers you flexibility with a wide range of ways to consume our probiotic kefir and protein-rich farmer cheese with live and active cultures. We want you to see just how simple it can be with so many options to choose from. Any day can be a healthy, delicious day when you choose Lifeway!
Choose your favorite options from each category and pick some out to try this week. You can easily mix and match any of these; the recipes below are merely suggestions to inspire you and are easily adaptable.
Morning Choices:
Whether you’re a “start your day with coffee or tea” kind of person or a “must eat first thing” individual, below you’ll find coffee, tea, and breakfast choices anyone will love. Pick one or a few and give them a go!
Coffee and Tea:
Yes, you can even enjoy your coffee and tea with Lifeway Kefir in the recipe. Don’t believe us? Here are a few simple ways to do just that that are not only delicious, but they’re also a great way to wake your body up before the day barely begins.
Smoothies:
While we’ve got more than a handful of smoothies you’ll love, here’s some of our favorites that are perfect ways to try Lifeway Kefir out in your smoothie routine. Pick one to try or a different one for each day of the week.
- Probiotic Banana Smoothie
- Berry Blast Smoothie
- Strawberry Spinach Kefir Smoothie
- Classic Strawberry Banana Smoothie
- Skin-Enhancing Green Smoothie
- Tropical Kefir Smoothie Bowls
Toasts:
Love toast? Choose one of these easy ways to enjoy our Farmer Cheese that’s packed with protein and live and active cultures. You can either mix it into the other toast ingredients, simply spread it on top, and even drizzle some of our kefir on top of these toast recipes for a boost of extra protein and probiotics.
- High-Protein Egg and Farmer Cheese Toast
- Savory Herb Avocado Toast with Farmer Cheese
- Strawberry Banana Toast with Farmer Cheese
- Strawberry and Spinach Farmer Cheese Toast
- Chicago Deep Dish Toast
- Kimchi Toast
- Farmer Cheese BLT Toast
Overnight Oats:
Overnight oats make for one of the best easy meal-prep recipes mornings could ask for. Our kefir and farmer cheese are as simple as it gets when mixing into overnight oats for a boost of protein and probiotics all in one. Plus, all you need is 5 minutes the night before to make up a batch of overnight oats, and then you can set them in the fridge to enjoy the next day.
- Blueberry Pecan Overnight Oats
- Strawberry Kefir Overnight Oats
- Brown Sugar Espresso Overnight Oats
- Strawberry Peach Overnight Oat Parfaits
- Strawberry Matcha Overnight Oats
Lunch Options:
Don’t skip lunch! Lunch is the perfect time to make sure your gut and blood sugar levels are both taken care of before it gets too late in the day, so choose something with protein, fiber, and probiotics for the most benefits. Whether you make a dressing with our kefir or you simply spoon some of our farmer cheese into the mix, any lunch recipe can turn into something healthy when you add Lifeway. Check out these nutrient-dense bowls, salads, wraps, and simple sandwiches for a taste of some easy favorites.
Bowls:
- High-Protein Egg and Avocado Bowl
- Spring Veggies ‘n’ Green Bowl
- Probiotic Sweet Potato Protein Bowl
- Spring Roll Bowls with Kefir Garlic Kefir Lime Sauce
Salads:
- Spicy Elote Chopped Chicken Kefir Salad
- Probiotic Honeycrisp Salad
- Peach and Blueberry Farmer Cheese Salad
- Southwest Salad with a Creamy Salsa Kefir Dressing
- Spring Cauliflower Salad
Sandwiches and Wraps:
- Kefir Caesar Wraps
- Avocado Farmer Cheese Sandwich
- Kimchi Farmer Cheese Grilled Cheese
- Blueberry Grilled Farmer Cheese Sandwich
Snack Time:
Snacks can be one of the most beneficial mini meals for your health goals when you choose wisely. They’re a great time to indulge in a dose of protein, live cultures, and fiber in smaller portions so you aren’t starving by dinner time. Here are some terrific choices we love.
- Pineapple and Farmer Cheese Bowls
- Farmer Cheese Peanut Butter and Jelly Bark
- Strawberry Banana Chia Pudding
- Frozen Blueberry Farmer Cheese Bites
Dinner:
Dinner doesn’t have to be elaborate or time consuming (unless you want it to be). It can be as easy as a classic pizza or pasta recipe, light entrée, and more. Make a dressing or dip with our kefir or farmer cheese to drizzle over your meals, or make them part of the main recipe as we did in the options below.
- Farmer Cheese Margherita Pizza
- Air-Fried Spicy Salmon
- Kefir Marinated Grilled Steak Tacos
- Quinoa Brussels Sprouts Salad with Maple Lemon Kefir Dressing
- Honey Kefir Stuffed Sweet Potatoes
- Stuffed Farmer Cheese and Spinach Salmon
- Kefir Cajun Chicken Pasta
- Crispy Broccoli and Kefir Tahini Spicy Noodles
Dessert:
Don’t worry, we didn’t forget dessert! Here are a sampling of some of our favorites you can either make ahead or enjoy right on the spot with just a handful of ingredients. From frozen kefir ice cream to cookie dough, to frozen farmer cheese bars inspired by a popular candy bar and even a chocolate pudding recipe, all these probiotic-packed desserts are rich in nutrients and healthier ways to indulge with plenty of enjoyment.
- Raspberry Peach Frozen Kefir
- Cherry Night Time Pops
- Blueberry Lavender Ice Cream
- Silky Strawberry Chocolate Pudding
- Farmer Cheese Cookie Dough
- Frozen Chocolate Farmer Cheese Bars
Want more delicious gut-loving recipes? Check them all out here, and be sure to stay up to date with all our latest and greatest by giving us a follow on Instagram, Facebook, Pinterest, TikTok, and YouTube. Be sure to tag us, and use the hashtag #LoveYourGuts so we can see all your creations!