{
    "id": 6856,
    "date": "2022-08-13T09:09:21",
    "date_gmt": "2022-08-13T01:09:21",
    "guid": {
        "rendered": "https:\/\/kefir.link\/?p=6856"
    },
    "modified": "2026-10-17T13:31:40",
    "modified_gmt": "2026-10-17T05:31:40",
    "slug": "10-things-you-need-to-know-about-kefir",
    "status": "publish",
    "type": "post",
    "link": "https:\/\/kefir.link\/en\/10-things-you-need-to-know-about-kefir\/",
    "title": {
        "rendered": "10 things you need to know about Kefir"
    },
    "content": {
        "rendered": "<div data-elementor-type=\"wp-post\" data-elementor-id=\"6856\" class=\"elementor elementor-6856\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5269b10 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5269b10\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-957e3a0\" data-id=\"957e3a0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-83f112a elementor-widget elementor-widget-text-editor\" data-id=\"83f112a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<trp-tag data-no-translation>\n<h4><strong>1. What are kefir grains?<\/strong><\/h4><ul><li><strong>Origins:<\/strong><br \/><a href=\"https:\/\/kefir.link\/en\/product\/kefir-grains\/\">Kefir grains<\/a> originated in fermented dairy products in the Caucasus Mountains 2,000 years ago. They look like tiny white cauliflower florets and form a symbiotic community of more than 30 types of probiotics and yeasts. These microorganisms supply one another with the nutrients they need, maintaining a stable balance during fermentation. In suitable conditions, with lactose to feed on, the grains continue to grow and multiply.<\/li><li><strong>Texture and taste:<\/strong><br \/>Kefir is thinner than set yogurt, with a texture between yogurt and a yogurt drink. Its slight fizz has earned it the name \u201cmilk champagne\u201d in Europe.<\/li><li><strong>Types:<\/strong><br \/>Any animal milk can be used to ferment kefir. <a href=\"https:\/\/kefir.link\/en\/product\/fruit-milk-kefir\/\">Milk kefir<\/a> is the most common. In Taiwan, <a href=\"https:\/\/kefir.link\/en\/product\/soybean-fruit-kefir\/\">soy milk kefir<\/a> is also popular for religious dietary reasons or because of lactose intolerance. There is also <a href=\"https:\/\/kefir.link\/en\/product\/water-kefir\/\">water kefir<\/a>, which has a water base.<\/li><li><strong>Probiotic benefits:<\/strong><br \/>Kefir provides a variety of nutrients, including <a href=\"https:\/\/healthyway.com\/content\/from-supplements-to-safe-home-recipes-heres-what-you-need-to-know-about-probiotics\/\">probiotics<\/a>, calcium, B vitamins and protein. According to the <a href=\"https:\/\/kefir.link\/en\/food-test-report\/\">2024 SGS food testing report<\/a>, every 100g of Kefir Link milk kefir contains 57 billion live lactic acid bacteria, far exceeding the national standard. Its <a href=\"https:\/\/www.theglobeandmail.com\/life\/health-and-fitness\/ask-a-health-expert\/whats-the-difference-between-yogurt-and-kefir\/article7904569\/\">probiotic content is several times that of ordinary commercial yogurt sold at PX Mart<\/a>.<br \/>Compared with soured milk or yogurt, kefir contains a wider variety of probiotics to help maintain digestive function and regular bowel movements. It supports the body\u2019s balance and is suitable for daily drinking.<\/li><\/ul>\n<\/trp-tag>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e93472 elementor-widget elementor-widget-image\" data-id=\"3e93472\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"700\" src=\"https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/10-things-2.png\" class=\"attachment-large size-large wp-image-11785\" alt=\"Bowl of fresh milk kefir grains beside a jar of milk, a honey dipper and a strainer\" srcset=\"https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/10-things-2.png 1000w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/10-things-2-300x210.png 300w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/10-things-2-768x538.png 768w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/10-things-2-18x12.png 18w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/10-things-2-600x420.png 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64cf497 elementor-widget elementor-widget-text-editor\" data-id=\"64cf497\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<trp-tag data-no-translation>\n<h4><strong>2. Benefits of kefir probiotics<\/strong><\/h4><ul><li><strong>Support the body\u2019s balance:<\/strong><br \/>Milk kefir is rich in probiotics, helping maintain a healthy community of bacteria.<\/li><li><strong>Provide calcium:<\/strong><br \/>Milk kefir made with a base of 100% milk helps the development of teeth and bones.<\/li><li><strong>Aid digestion:<\/strong><br \/>University research in the United States, Germany and Ireland has found that probiotics promote digestion and help maintain a balanced community of microorganisms in the body.<\/li><li><strong>Help you unwind:<\/strong><br \/>Ease tension from the day and relax your body and mind. See Dr. Berg\u2019s YouTube video, \u201cDrink a Glass Before Bed.\u201d<\/li><li><a href=\"https:\/\/kefir.link\/en\/kefir-for-skin-care-diy-masks-and-natural-remedies\/\"><strong>Care for your skin:<\/strong><\/a><br \/>High-quality protein and B vitamins nourish the skin and help maintain youthful vitality.<\/li><\/ul><p>\u26a0\ufe0f Taiwan\u2019s regulations limit how fully we can describe the benefits. For more information, see specialist books and YouTube videos, such as <em>Kefir: A Gift from the Gods<\/em> by National Taiwan University professor Lin Qingwen, and Dr. Berg\u2019s probiotic videos, \u201cThe Best Probiotic Food\u201d and \u201cDrink Half a Cup Before Bed.\u201d<\/p>\n<\/trp-tag>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a9b3f4 elementor-widget elementor-widget-text-editor\" data-id=\"6a9b3f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<trp-tag data-no-translation><h4><strong>3. Who can drink kefir?<\/strong><\/h4><ul><li><strong>General use:<\/strong><br \/>Anyone aged one year or older with no specific dietary restrictions can drink it.<\/li><li><strong>People with lactose intolerance:<\/strong><br \/>Research from The Ohio State University in the United States shows that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12728216\/\">kefir cultures can break down the lactose in milk<\/a>, making it safe for most people with lactose intolerance. Adjust your intake to suit your own body.<\/li><li><strong>Pregnant women:<\/strong><br \/>According to the American Pregnancy Association, <a href=\"https:\/\/americanpregnancy.org\/healthy-pregnancy\/medication\/getting-probiotics-naturally-during-pregnancy\/\">pregnant women can drink milk kefir in moderation<\/a> for calcium and probiotics. Consulting a doctor is still recommended.<\/li><li><strong><a href=\"https:\/\/www.drberg.com\/blog\/yogurt-versus-kefir\">People following a ketogenic diet<\/a>:<\/strong><br \/>Kefir is similar to yogurt, but has fewer carbohydrates and more beneficial bacteria, making it an ideal choice for a ketogenic diet.<\/li><\/ul><h4><strong>4. How much milk kefir should I drink, and when?<\/strong><\/h4><ul><li><strong>When trying kefir for the first time:<\/strong><br \/>Start with 50g. If you have no discomfort after three hours, you can increase your intake by another 100g.<\/li><li><strong>Daily amount:<\/strong><br \/>About 240g (one bottle) a day, or up to 500g when used as a meal replacement. Drinking it in smaller portions throughout the day gives better results.<\/li><li><strong>When to drink it:<\/strong><br \/>On an empty stomach, such as before a meal or before bed. If you have sensitive digestion, drink it after a meal instead. Please consult your doctor or dietitian first.<\/li><\/ul><\/trp-tag>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-34a3278 elementor-widget elementor-widget-image\" data-id=\"34a3278\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-34a3278{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2cdf15 elementor-widget elementor-widget-image\" data-id=\"a2cdf15\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"716\" src=\"https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/daily-intake-en-1024x716.png\" class=\"attachment-large size-large wp-image-27707\" alt=\"Recommended daily kefir intake: ages 1\u20135 50\u2013100 ml, ages 6\u201318 50\u2013150 ml, adults and older adults 200\u2013250 ml\" srcset=\"https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/daily-intake-en-1024x716.png 1024w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/daily-intake-en-300x210.png 300w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/daily-intake-en-768x537.png 768w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/daily-intake-en-18x12.png 18w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/daily-intake-en-600x420.png 600w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/daily-intake-en.png 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-76456cc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"76456cc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-281ef39\" data-id=\"281ef39\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5682e18 elementor-widget elementor-widget-text-editor\" data-id=\"5682e18\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<trp-tag data-no-translation><h4 class=\"page-title\" title=\"What is the nutritional value of homemade kefir?\"><strong>5. How is kefir different from yogurt?<\/strong><\/h4><p>Kefir far surpasses commercial yogurt sold at PX Mart in probiotic content and activity, and offers greater support for women\u2019s intimate health.<\/p><\/trp-tag>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9b1893f elementor-widget elementor-widget-image\" data-id=\"9b1893f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-9b1893f{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-55e7c46 elementor-widget elementor-widget-image\" data-id=\"55e7c46\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/kefir.link\/en\/product\/milk-kefir-original\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"768\" src=\"https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/yogurt-versus-milk-kefir-en-768x768.png\" class=\"attachment-medium_large size-medium_large wp-image-27713\" alt=\"Comparison chart: yogurt vs \u6771\u6b50\u56b4\u9078\uff5ckefir.link milk kefir, which has up to 2.6 billion live bacteria per 100g\" srcset=\"https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/yogurt-versus-milk-kefir-en-768x768.png 768w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/yogurt-versus-milk-kefir-en-300x300.png 300w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/yogurt-versus-milk-kefir-en-1024x1024.png 1024w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/yogurt-versus-milk-kefir-en-150x150.png 150w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/yogurt-versus-milk-kefir-en-12x12.png 12w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/yogurt-versus-milk-kefir-en-500x500.png 500w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/yogurt-versus-milk-kefir-en-600x600.png 600w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/yogurt-versus-milk-kefir-en-100x100.png 100w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/yogurt-versus-milk-kefir-en-32x32.png 32w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/yogurt-versus-milk-kefir-en.png 1254w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-012860b elementor-widget elementor-widget-text-editor\" data-id=\"012860b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<trp-tag data-no-translation>\n<h4 data-open-accessibility-text-original=\"22.5px\"><strong>6. Kefir grains versus kefir powder<\/strong><br \/><br \/><\/h4><ul><li><strong>Kefir powder:<\/strong><br \/>Frozen, for a single use, with fewer live bacteria. You need to buy it again for each batch.<\/li><li data-open-accessibility-text-original=\"22.5px\"><a href=\"https:\/\/kefir.link\/en\/product\/kefir-grains\/\"><strong>Kefir grains:<\/strong><\/a><br \/><a href=\"https:\/\/kefir.link\/en\/how-to-make-kefir\/\">Can be used to ferment batch after batch<\/a>, with higher numbers and a wider variety of live bacteria.<\/li><li><strong>Cost:<\/strong><br \/>Grains are more cost-effective over time, offer excellent value for money and can be continually cultured.<\/li><\/ul>\n<\/trp-tag>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e93aeb elementor-widget elementor-widget-text-editor\" data-id=\"4e93aeb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<trp-tag data-no-translation>\n<h4><strong>7. How to store milk kefir<\/strong><\/h4><ul><li><strong>Refrigerate:<\/strong><br \/>Like yogurt, kefir needs refrigeration. Store below 4\u00b0C; its shelf life is about three weeks.<\/li><li><strong>Avoid heating:<\/strong><br \/>Do not heat it in a microwave or electric rice cooker, as this destroys the probiotics.<\/li><li><span style=\"font-size: 16px;\"><strong>After opening:<\/strong><br \/>Pour it into a cup to drink, avoiding contact between your mouth and the bottle opening. Finish within seven days of opening.<\/span><\/li><li><strong>Fruit-flavoured kefir:<\/strong><br \/>Shake well. It is best consumed that day.<\/li><li><strong>How can I tell if kefir has spoiled?<\/strong><br \/><a href=\"https:\/\/kefir.link\/en\/is-my-kefir-grains-dead\/\">Pink or blue discolouration or an unusual smell<\/a> indicates contamination by unwanted bacteria. Discard it immediately.<\/li><\/ul>\n<\/trp-tag>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-079eb8a elementor-widget elementor-widget-text-editor\" data-id=\"079eb8a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<trp-tag data-no-translation>\n<h4><strong>8. Where can I buy kefir?<\/strong><\/h4><p>In Taiwan, fresh milk kefir is available at <a href=\"https:\/\/kefir.link\/en\/stores\/\">a small number of organic shops and restaurants<\/a>, or <a href=\"https:\/\/kefir.link\/en\/shop\/\">online<\/a>. Kefir powder is stocked in many organic shops, but kefir is not currently available at PX Mart. If you want to buy kefir grains for home fermentation, look for <a href=\"https:\/\/kefir.link\/en\/product\/kefir-grains\/\">specialist suppliers of fermented foods<\/a>.<\/p>\n<\/trp-tag>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b77439b elementor-widget elementor-widget-image\" data-id=\"b77439b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"700\" src=\"https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/website-blog-photos-2-5.jpg\" class=\"attachment-large size-large wp-image-18323\" alt=\"Customer paying by card at the counter of a small grocery shop\" srcset=\"https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/website-blog-photos-2-5.jpg 1000w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/website-blog-photos-2-5-300x210.jpg 300w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/website-blog-photos-2-5-768x538.jpg 768w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/website-blog-photos-2-5-18x12.jpg 18w, https:\/\/kefir.link\/wp-content\/uploads\/2022\/08\/website-blog-photos-2-5-600x420.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-89d3ac3 elementor-widget elementor-widget-text-editor\" data-id=\"89d3ac3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<trp-tag data-no-translation><h4><strong>9. Does kefir contain alcohol?<\/strong><\/h4><p>Yes. Kefir produces a trace amount of alcohol during fermentation, about 0.08%. For comparison, bananas with dark spots (0.05%) and yeast bread (0.03%\u20131.2%) also contain naturally occurring alcohol.<\/p><p>According to U.S. CDC standards, <a href=\"https:\/\/www.baby2body.com\/pregnancy\/nutrition-recipes\/do-these-foods-really-have-alcohol-in-them\">kefir with an alcohol content below 0.5% is not classified as an alcoholic drink<\/a>. National Taiwan University professor Lin Qingwen also writes in <em>Kefir: A Gift from the Gods<\/em> that pregnant women and young children can safely consume kefir.<\/p><p>Drink kefir while it is fresh and pay attention to its storage temperature. The longer it ferments, the stronger the alcoholic taste becomes. Everyone\u2019s body is different; if you have any questions, consult your doctor or dietitian.<\/p><\/trp-tag>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-27a7734 elementor-widget elementor-widget-text-editor\" data-id=\"27a7734\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<trp-tag data-no-translation>\n<h4><strong>10. Recipes and ways to enjoy kefir<\/strong><\/h4><ul><li><strong>Smoothie:<\/strong> Blend milk kefir, nut butter, honey and banana for a quick protein boost after exercise.<\/li><li><strong>Breakfast with granola:<\/strong> Pour it over <a href=\"https:\/\/kefir.link\/en\/product-category\/granola\/\">oat and nut granola<\/a> for a healthy breakfast or afternoon snack.<\/li><li><strong>Salad dressing:<\/strong> Use it in place of high-calorie mayonnaise or Thousand Island dressing to make your salad more delicious.<\/li><li><strong>Kefir ice cream:<\/strong> A healthy, sugar-free dessert that is light on the body. 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