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Kefir Salad Dressing

As detailed in my book, “The Fallacy Of The Calorie: Why The Modern Western Diet Is Killing Us And How To Stop It,” data is accumulating demonstrating the importance of a healthy gut microbiome in the prevention of disease and maintenance of health. Because of this, there is more and more advertising and products available to help us increase our consumption of beneficial bacteria. But generations of people have been doing this long before there were spandex-clad wellness enthusiasts with permanently Botox-ed smiles.

Simply as a way to naturally preserve foodstuffs, people of old would consume various fermented comestibles. These types of foods often contain many live active cultures of various bacteria as well as a hearty supply of prebiotics. When both prebiotic, the raw materials to keep your gut bacteria happily fermenting away, and probiotics are found together; they are often referred to as synbiotics.

Fresh vegetables and fruits are a great source of soluble fiber and a critical source of prebiotics. This simple salad utilizes fresh organic vegetables and three types of tomatoes; garden-fresh, vine-ripened heirloom tomatoes, the same allowed to marinate with fresh basil and balsamic vinegar, and some deliciously intense sun-dried.

The simple celebration is topped with a kefir blue cheese dressing. Organic kefir was used here. Kefir is a fermented milk drink that originated in the Caucasus Mountains. A yeast/Lactobacillus fermentation starter, known as kefir grains, would be added to milk and allowed to ferment to produce the rich, lightly bubbly drink.

This refreshingly tangy quaff provides many of the health benefits associated with active culture yogurt. It is a great source of probiotics. It is also a great source of calcium, phosphorus, protein, and B vitamins like vitamin B12 and thiamine (vitamin B1). In addition to the obvious benefits of digestive and metabolic health, some studies suggest an improvement in detrimental lipid profiles (reduction in “bad” cholesterol) and improved blood pressure.

In this wonderfully simple preparation it adds a delicious zest and creates an incredibly versatile and healthful salad dressing; without the additives and hydrogenated oils too often found in commercial preparations. Try it on your next salad or as a crudités dip. Gob smacking goodness for your taste buds and digestive health; that’s getting healthy the Culinary Medicine way.


Kefir Blue Cheese Dressing


  • 4 ounces blue cheese
  • 8 ounces kefir
  • 1 clove garlic, chopped
  • 1 tsp. fresh-squeezed lemon juice
  • ½ tsp. fresh lemon zest
  • ½ tsp. fresh grated black pepper
  • 1 tsp. Dijon mustard
  • ½ tsp. hot paprika


Combine all ingredients in a food processor and blend.

Kefir Blue Cheese

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