• 2 cups canned or fresh pumpkin, cut into 1-inch cubes
   • 2 cups potatoes, peeled and cut into 1-inch cubes
   • 1 onion, minced
   • 6 cups chicken broth
   • 2 cloves garlic, minced
   • 1 bay leaf
   • 1/2 teaspoon dried thyme
   • 1/4 cup minced, fresh cilantro for garnish
   • 1/4 cup Lifeway plain, nonfat kefir
   • 2 teaspoons minced jalepen~o

   • Freshly ground nutmeg, to taste

Bring the chicken broth to a simmer in a big pot over a medium heat.
Add everything else except the kefir and cilantro and simmer for 20 minutes or until the pumpkin and potatoes are tender. (When combined, the broth should cover the other ingredients by at least a couple of inches. If not, add a bit more broth.)
Remove the bay leaf and puree the soup in a blender or food processor until smooth.
Pour the pumpkin soup back in the pot and heat through, stirring in the kefir. Divide between serving bowls, then garnish with the cilantro.

Cookie Ingredients
   • 2 3/4 cups flour
   • 1 tsp. baking powder
   • 1/2 tsp. baking soda
   • 1/4 tsp. salt
   • 1/3 cup soft butter
   • 1 cup sugar
   • 1/3 cup vegetable oil
   • 1 egg
   • 1 tsp. vanilla
   • 1/3 cup kefir
   • Zest of 1 lemon

Powdered sugar glaze Ingredients
   • 1 1/2 cups powdered sugar
   • 2 tbsp. kefir
   • 1 tbsp. lemon juice
   • zest of 1 lemon

1. Mix all your dry ingredients except the sugar in a medium mixing bowl, using a whisk to get everything blended well. Set aside.
2. In your mixer, whip your butter together with the sugar. Then add the oil, egg, vanilla, kefir and zest of 1 lemon. Don’t over mix, but do be sure it’s well blended.
3. Slowly add your kefir to the mixture while blending. Follow with your bowl of dry ingredients. Mix well, but again, do not over mix. Stop blending the moment everything is well incorporated.
4. Cut dough into 3rds and chill in separate bowls for about 3 – 4 hours.
Instead of using flour for your work surface, “flour” your work surface with powdered sugar. I find this keeps your cookie’s flavor from being dulled by too much flour, and it’s just as effective.
Work quickly. This dough is easier to handle when it’s cold.
5. Roll and cut your cookies.
Use a thin spatula to help lift cut cookies off your work surface, as the dough can stick a bit depending on the type of work surface you use. With plenty of powdered sugar, you shouldn’t have any trouble with sticking.
6. Bake for 6 – 8 minutes, or just until the edges are barely golden brown.
7. Allow cookies to cool completely on a cooling rack.
8. Mix all your glaze ingredients together in a separate bowl, being sure to blend it into a smooth mixture.
9. Using a basting brush, brush all your cookies with a generous amount of glaze and allow to dry until the glaze is dry to the touch.
10. Store these in the fridge in a Tupperware container with layers of parchment paper in between each layer.

   • 1 cup Lifeway Lowfat Vanilla Kefir
   • 2 TBSP pureed pumpkin
   • Pinch each of cinnamon and nutmeg

Blend ingredients together and enjoy as is or with a dash of cinnamon-sugar sprinkled on top.

   • 2 cups flour (we suggest using 3/4 cup white, 1/4 cup whole wheat for each, but feel free to play around)
   • 1 tsp baking soda
   • 1 tsp cinnamon
   • 1/4 tsp nutmeg
   • 1 cup pumpkin puree
   • 1/2 cup canola oil
   • 3/4 cup Lifeway lowfat plain kefir
   • 1/2 cup chopped nuts (optional)
   • 1/2 cup raisins (optional)

In a large bowl, stir together dry ingredients.
In a small bowl, combine pumpkin, oil and kefir.
Add to flour mixture and stir until moist.
Stir in nuts and raisins if using.
Spoon into lightly greased muffin cups.
Bake at 350 for 30-35 minutes.
Remove immediately and cool on wire racks.

Crust:
   • 1-1/2 boxes cinnamon graham crackers, crushed
   • 4 tablespoons brown sugar
   • 4 tablespoons flour
   • 1/2 cup apple juice concentrate or use melted butter (1 stick)

Filling:
   • 1-1/2 cups Ceam Cheese
   • 1/4 cup Kefir
   • 3/4 cup sugar
   • 1 teaspoon vanilla extract
   • 6 tablespoons liquid egg substitute or 6 eggs
   • 1 cup pumpkin puree
   • 1 teaspoon apple pie spice
   • ¾ teaspoon cinnamon

Preheat the oven to 350 F.

Combine the crust ingredients in a food processor. Lightly spray a 10-inch springform pan with cooking spray. Evenly distribute crust batter along the bottom and up the sides of the pan. Bake for 20 minutes and leave the oven on.

Using an electric mixer beat cream cheese, kefir, sugar, and vanilla extract until well blended. Add the egg substitute or eggs, and mix well. To the mixing bowl, add pumpkin and spices. Mix well with an electric mixer until the ingredients form one consistency. Pour mixture onto the crust and shake lightly to even the top.

Bake for 1 hour, until firm. Remove from oven and place on a cooling rack. Run a knife along the sides of the pan to loosen the cake. Cool for 30 to 40 minutes in the pan and then remove the sides. Chill in the refrigerator for 2 to 3 hours before serving.

   • 1 lb lean ground turkey
   • 2 garlic cloves, finely chopped
   • 2 tablespoons chili powder
   • 1 teaspoon ground cumin
   • 1 can (28 ounces) crushed tomatoes
   • 1 can (15 ounces) red kidney beans, rinsed and drained
   • 1 sweet onion, chopped
   • 1/4 cup canned diced chilies
   • 2 tablespoons tomato paste

1. In large nonstick skillet, cook tukey and garlic over medium heat, stirring with a wooden spoon to break up meat, until browned; drain. Add chili powder and cumin; stir to combine.
2. Combine tomatoes, beans, onion, chilies, and tomato paste in large pot. Stir in beef mixture. Cover and simmer for about an hour, until the flavors are blended.
3. (Our suggestion) Top with plain, non-fat kefir instead of sour cream and sprinkle with diced avocado.

   • 4 large avocados
   • 1/2 cup kefir
   • 1 tomato, chopped
   • 1/4 cup onion, minced
   • 1 clove garlic, minced
   • 1 tablespoon cilantro, chopped
   • 1 teaspoon sea salt
   • 1 teaspoon chili powder

1. Peel and pit the avocados. Mash the avocados in a bowl.
2. Stir in the kefir.
3. Next, stir in the onion, garlic and cilantro. Start with small amounts of sea salt and chili powder to your taste. Then stir in the tomato.
4. Serve with raw veggies, low-fat pita chips or low-fat tortilla chips.

For pancakes
   • 2 ½ cup wheat flour
   • 2 eggs
   • ½ l kefir
   • 10 tsp sugar
   • 1 tsp vanilla sugar
   • 2 apples, peeled
   • vegetable oil

For sauce
   • 6 tbsp sugar
   • 90ml boiling water
   • 100ml milk
   • 1 tsp starch

Serves 4 as standalone dish, 6 as dessert
Make batter of eggs, sugar, vanilla sugar, flour, and kefir, adding flour and kefir gradually. Stir until well-blended.
Grate apples on a medium grater and add to the batter. Stir well.
Cook pancakes on a low to medium heat with vegetable oil.
The sauce:
Take a small saucepan of stainless steel or any other material resistant to burning sugar :)
Heat the sugar until medium brown (or light brown if you don’t like it strong). Add boiling water and keep boiling gently until all lumps have melted.
Dissolve starch in approximately a tablespoon cold water and pour it into the burnt sugar syrup while stirring vigorously.
Finally, add milk and simmer for a 5 minutes.
Chill the sauce before serving.