How to make a berry kefir smoothie
Preparation Time: 5 Minutes
Blending Time: 1 to 2 Minutes
Nutritional Highlights: High-calcium, Soy-Free, Vegetarian, High-Protein, Egg-Free, Gluten-Free, Low-Calorie, Gut-healthy, Anti-Inflammatory, Mediterranean Diet
Course: Breakfast or Post Workout Drink or Mid-day Snack
Servings: 1
Ingredients:
- Banana, medium-ripe: ½ of 1 medium or 60 to 70gm
- Mixed Berries, frozen: 1 ½ cups or 225gm
- Plain Kefir: 1 cup or 240ml
- Nut Butter of your choice: 2 tsp. or 10gm
- Chia Seeds or Flax Seeds: 1 to 2 tbsp. or 10 to 20gm
- Maple Syrup, optional, for sweetness: 1 to 2 tsp. or 5 to 10ml
- Pure Vanilla Extract: ½ tsp. or 2.5ml
Directions:
Step 1:
Place all the ingredients needed to make the kefir smoothie in a high-speed blender.
Step 2:
Blend for ½ to 1 ½ minutes on high speed or until smooth and creamy. Transfer to a serving glass and enjoy.
Tip: For increased protein content, add a scoop of protein powder, collagen peptides, or an extra spoon of nut butter. For more nutrition, you can also add greens like kale or spinach.
Nutritional Information per serving (2 cups):
- Calories: 304Kcal
- Fat: 7g
- Carbohydrates: 53g
- Proteins: 15g
Video:
Notes: Kefir is a drink made from fermented milk, which is created by introducing kefir grains to milk and letting it ferment through the lacto-fermentation process. The taste of this probiotic beverage is quite similar to that of yogurt. It is frequently enhanced with various fruits or sweeteners in many recipes because it has a tangier and fizzier profile than yogurt. During this process, beneficial bacteria from the unique kefir grains transform the milk into lactic acid while preserving it and imparting a pleasantly sour, tangy taste.
Kefir is available at health food stores and the yogurt aisle of larger grocery stores. If it’s unavailable, you can always replace it with vanilla yogurt or plain yogurt mixed with milk!
You can safely consume 1-2 cups of kefir daily for up to 12 weeks. Detox symptoms may appear for some due to the introduction of good bacteria since the body’s natural healing and cleansing ability is enhanced. Temporary symptoms may include diarrhea and abdominal discomfort/cramping. These symptoms usually go away after continued use.
Serving Suggestion: This probiotic smoothie can be served on its own or with breakfast fares like egg muffins or waffles.
Storage: It tastes best when consumed immediately, but it will stay fresh for up to a day in the refrigerator in an air-tight container.
Substitutions:
- You can use any berries and nut butter for this smoothie.
- Bananas can be substituted with frozen pineapple.
