Buffalo Avocado Burger

We put a vegetarian spin on ours by creating a buffalo avocado burger. Our ingredients include spicy cauliflower, kefir slaw, and tomatoes between two buttery slices of avocado. A mouthful of cauliflower marinated in siracha, smoked paprika, and hot sauce is balanced with cool avocado to create a spicy, creamy bite. We added crunch with a slaw doused in our kefir. So next time you’re making burgers, flip out the bun for an avocado. You won’t regret it!

Cultured Dairy: The Nutrition Benefits You Actually Need to Know

With increasing research linking the correlation between probiotics, gut health, and immunity, it’s no secret that the integrity of our gut is vital to our health. Although additional factors such as stress, antibiotic usage, and individual health conditions can contribute to the condition of our gut, a focus on healthy food choices is one of the easiest ways to support the microbiome.

Several studies have shown a strong association between the gut-brain-microbiota. Probiotics introduced to the gut have been found to support immunityimprove allergies, and improve digestion.

Studies have shown that reduced diversity of healthy gut bacteria during early years is associated with an increase in food allergies during school age years. In addition, kefir made from whole fat milk helps absorb key nutrients such as Vitamins A, D, E, and K. Vitamin K is important because it helps your bones absorb calcium. It’s important to know that kefir contains a special trio: vitamin D, K, and calcium – all three crucial elements to support bone health.

Avocado: The Good Kind of Fats

Half an avocado has around 115 calories and 6.7 grams of heart-healthy monounsaturated fat, which are crucial for brain development, linked to lower blood pressure, and may reduce risk of heart disease and stroke.

Avocados are also full of nearly twenty essential vitamins and minerals, including (per half avocado):

  • Vitamin C (6mg) – which supports immunity and tissue growth/repair
  • Folate (60mg) – necessary for brain, nervous system and cardiovascular functions
  • Vitamin K (14 mg) – essential for strong bones and blood clotting
  • Vitamin E (1.3 mg) – an antioxidant that protects against free radical tissue damage (free radicals from cigarette smoke, air pollution, and ultraviolet light from the sun).
  • Potassium (345 mg) – avocados contain more potassium than bananas. Potassium is linked to healthy blood pressure levels, bone health, and supports digestion.
  • Fiber – half an avocado contains almost five grams of dietary fiber. This fiber not only helps you feel fuller longer (meaning less snacking throughout the day), but it also supports and helps regulate digestion. A win-win!
  • Lutein and zeaxanthin – may help maintain healthy eye-sight.


  1. Buffalo Cauliflower:
  2. Wash and chop cauliflower in bite size pieces, place onto a bowl and set aside. In a small saute pan melt around two tablespoons of butter and sprinkle in a teaspoon of flour, let the flour cook down into the butter to create a golden rue.
  3. Place the cauliflower into the pan and begin to cook on medium heat, add a little more butter or oil to bring some moisture to the mixture. Once the cauliflower starts to soften, add in hot sauce, siracha, garlic powder, salt, and smoked paprika. Turn the pan on low and cover. Let the cauliflower cook till soft, if the mixture gets too wet, add in some more flour. When the cauliflower is ready, uncover and turn the pan on high to get a nice browning on the mix. You can always add more spices to bring a deeper orange color to the cauliflower.
  4. Kefir Slaw:
  5. In a small bowl place a handful or two of sredded cabbage. Add some plain kefir in slowly till the slaw looks coated but not heavy. Add some salt and garlic powder to the mix and toss. Cover the bowl and place in the refrigerator to marinate.