Two delicious & nutritious
Kefir Superfood smoothie recipes
Kefir has gained a lot of fame recently as a superfood for its beneficial probiotic giving properties, and quite rightly so! After just a few weeks of regular inclusion of kefir in my weekly diet through these smoothie recipes, an aeon of IBS symptoms settled down into the calmest gut flora I’d experienced in years.
For those of you who are fans of natural yoghurt then simply drinking this magic fermented liquid may suffice. However, it also makes a great base for some delicious superfood smoothies, which have the added benefit of cramming in loads of other important nutrients, proteins and fibre.
Here below are my two current favourite kefir superfood smoothies. Each recipe makes 2 portions or can be drunk by one person pre and post-training sessions to sustain you over a longer period. I’ve called these creations ‘Berry Nutty Smoothie and The Triple-A’ but they could easily be called – Gutsy AF! – due to their base of probiotic supplying kefir, gut cleansing and settling soluble fibres and prebiotics.
Berry nutty kefir smoothie
If you only make one superfood smoothie again in your life then this should be it! This awesome pre or post-workout smoothie has been sustaining me no problem throughout several hour sessions when out surfing and skating.
It’s got the perfect balance of proteins, vitamins, minerals and good fats to set you up before any decent training session and is also really efficient at getting the correct nutrients to your muscles in recovery.
Ingredients:
- 1 x Banana
- 1 x Hand full of frozen blueberries
- 1 x Sprinkle dried goji berries
- 1 x Sprinkle dried white mulberries
- Approx 200 ml kefir
- Approx 200 ml hazelnut milk
- 1 x Teaspoon peanut butter
- ½ Teaspoon of coconut oil
Nutritional breakdown of your shopping basket
Banana: Source of potassium; levels drop when exercising due to sweating, so keeping levels up may aid performance. Containing three natural sugars: sucrose, fructose and glucose, bananas give you a fat and cholesterol-free source of energy.
Frozen blueberries: Full of antioxidants and Vitamin C; important for a healthy immune system.
Dried goji berries: Antioxidant-rich and energy-boosting to aid performance.
Raw and Natural Goji Berries, 500g
White mulberries: Source of magnesium; associated with muscle recovery and performance.
Wholefood Earth – Organic White Mulberries – GMO-Free – Raw-Sundried – 500g
Kefir: Promotes a healthy gut biome and a good source of protein.
The Kefir Solution: Natural Healing for IBS, Depression and Anxiety
Hazelnut milk: Source of B vitamins and Vitamin E; which amongst other things helps with the health of the heart muscles.
Rude Health Foods | Hazelnut Drink | 10 x 250ml (UK)
Peanut butter: High in potassium, fibre and protein.
Meridian Natural Crunchy Peanut Butter 1 Kg
Coconut oil: High in healthy saturated fats that can boost fat burning and provide your body and brain with quick energy.
Optima Organic Coconut Oil, 453ml
The Triple-A kefir smoothie
This fibre packed kefir smoothie is made super creamy with the addition of avo, but its flavour is lifted by the slight acidity of the apple and the sweetness of the dried apricots. Great for cleansing and balancing the digestive system and for upping your vitamin B intake.
Ingredients:
- Approx 200 ml kefir
- Approx 250 ml oat milk
- 1 Banana
- ½ Avo
- ½ Apple
- 6 x Dried apricots
- 6 x Brazil nuts
Nutritional breakdown of your shopping basket
Kefir: Promotes a healthy gut biome and a good source of protein.
Oat milk: Generally fortified with around 50% of your recommended B vitamins and also a source of fibre.
Banana: A great source of soluble fibre, which helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Bananas can help keep your gut healthy and are great for combating gastrointestinal issues such as constipation, heartburn and stomach ulcers.
Avocado: Fibre and nutrient-rich boasting vitamins C, E, K, and B-6 ( also known as folate), magnesium, potassium and essential omega-3 fatty acids.
Apple: Contain high levels of fibre called pectin, which acts as a good bacteria feeding prebiotic. With antioxidant and anti-inflammatory effects that can help in maintaining a healthy weight.
Dried apricots: Rich in calcium, potassium, iron, phosphorus, and vitamins A, C, and E. Balance the fluids in our digestive tract with both soluble fibres like pectin and cellulose and insoluble fibre.
Apricots Dried 500g (Buy Whole Foods Online Ltd.)
Brazil nuts: Rich in Selenium; a mineral that is essential for thyroid function, which influences your immune system, metabolism cell growth. These energy-dense nuts also help with the reduction of inflammation.
Buy Whole Foods Online Broken Brazil Nuts 500 g
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