Smoothie with kefir - preparation features, recipes and reviews

Cleansing the body is a mandatory procedure not only for those who want to say goodbye to extra pounds, but also for those who simply want to improve the functioning of their organ systems and prevent various diseases.

Kefir is an ideal fermented milk drink that is suitable for these purposes. It contains many vitamins, beneficial microelements, probiotics, which start the intestines and improve the overall condition of the body. One of the simplest and most popular recipes is a regular smoothie made from cucumbers and kefir.

Kefir and fruits - what are the benefits?

Fermented milk products do an excellent job of removing waste and toxins from the body. Kefir can be drunk as a separate product, or combined with vegetables and fruits. Thus, the usefulness will increase several times. Including fruits, berries and vegetables in the menu is suitable for those who want to eat healthy and balanced, as these products contain many vitamins and other nutrients.

Kefir mixed with vegetables or fruits is called a smoothie. This drink is low in calories and is considered excellent for weight loss.

Features of the drink

A smoothie is a cocktail of chopped vegetables, fruits, berries, and fermented milk products whipped in a blender. Now it is the most popular drink for dietary and healthy eating. It is easy to prepare and pleasant to drink. And it turns out not only tasty, but also healthy. Due to the fact that the pulp of the fruit is preserved, it contains all the useful microelements and fiber. Therefore, smoothies are more nutritious than juices. But if you choose the right ingredients, the drink will turn out to be dietary.

Kefir smoothies are especially popular. They cleanse the body, contain few calories, but many vitamins and minerals. A cocktail is prepared from various vegetables, fruits, and berries. The fermented milk drink makes it thicker and healthier. It can be consumed instead of breakfast or snack. If you don’t drink this cocktail, but eat it with a small spoon, it satisfies your hunger well.

Kefir smoothie: preparation features

The maximum benefit from the described drink can only be obtained if it is properly prepared. That is why it is worth taking note of the following principles:

If you are wondering which kefir to choose for a smoothie, the answer is simple - any. The most important thing is that the product is as fresh as possible. Those losing weight are better off choosing low-fat kefir.
Set sugar and salt aside. If you add these components to a smoothie, then absolutely nothing will remain of the healthy drink; it will turn into harmful. Do you want something saltier? Experiment with spices. Does your soul require something sweeter? Replace sugar with honey or sweet fruits.
Smoothies will have a special effect for those losing weight if they replace one meal. For example, drink a mixture of kefir and fruit for breakfast or eat it as a snack instead of pies and sweet bars. The result will not keep you waiting.
Of course, all good things should be in moderation. You will never lose weight if you snack on a smoothie every hour. There is one simple piece of advice: don’t drink smoothies, but eat with small spoons.

Not all kefir smoothies can be called tasty, but sometimes you can tolerate it if the product really benefits the body. Any cocktail can be saved if you use spices, herbs, favorite berries and fruits. As nutritionists say, people are attracted by the appearance of food, so even the most tasteless smoothie, decorated with a berry and a sprig of mint, will look appetizing. All that remains is to figure out the most delicious and healthy cooking recipes.

Ingredients

You can use any fresh kefir to make a smoothie. After it sits for 3 days, it becomes less useful and the number of lactobacilli decreases. This drink may cause stomach upset. You can choose any fat content, but most often it is recommended from 1.5 to 3.2%. A higher-fat drink will no longer be low-calorie, and low-fat kefir is very liquid and does not bring any benefit. If you are preparing a smoothie for weight loss, the fat content should be 1.5-2.5%.

It is better not to add sugar or salt to the cocktail. To make it sweet, you can use honey or dried fruits. A banana will also add a sweetish taste to the drink. If you are making a vegetable smoothie, you should use spices or herbs instead of salt. Garlic, pepper, ginger, dill, celery are added.

You can use any vegetables and fruits for smoothies. Kefir goes perfectly with banana, strawberries, peaches, and mango. Cleansing diet cocktails are made with avocado, cucumber, cabbage, and celery.

Smoothie with berries and fruits No. 1

The most universal recipe that will save you in a situation when you want to eat, but have nothing to eat. You only need a cup of kefir, half a glass of fresh or frozen fruits or berries. Strawberries, blueberries, bananas, apples, pears, peaches and so on are used. To sweeten the mixture, add a tablespoon of honey.

Throw all ingredients into a blender. One press of a button and you’re done – you can drink a delicious and healthy smoothie. If the mixture is too thick, you can add a couple of ice cubes or a little water.

How to make smoothies at home

Making your own fruit or vegetable smoothie is very easy, and thanks to a blender, this process takes up to 10 minutes. The result is a thick drink, rich in various substances beneficial to the body, which promotes weight loss and also helps to get a boost of energy for the whole day. Making a fruit smoothie is very simple:

Sort through the selected fruits, if necessary, remove the stalks, cores, and branches.
Wash the ingredients and dry with a paper towel.
Cut large fruits into small pieces and place in a blender.
Beat the ingredients for a few minutes, adding spices and kefir/milk.

Cocktail base

You don’t have to add any drinks to the cocktail at all, then the mass will turn out very thick - you will need to eat it with a spoon. To increase the nutritional value of the mixture, it is better to use a liquid base - freshly squeezed juice, plain clean water, soy or coconut milk. If dairy products are not contraindicated for you, you can make a healthy drink with natural yogurt or kefir with a minimum percentage of fat content.

Combinations of fruits and grains

Having decided to introduce fruit smoothies into your diet for weight loss, you need to learn some tips and recommendations about which products can be combined without harming your figure, and which ones are better to avoid for a while. So, when preparing a diet drink, consider the following:

The cocktail will be thicker if you add more fruit to it. In winter you can use frozen ones; in summer it is better to give preference to fresh fruits.
By mixing sweet and sour fruits, the drink will have a richer, more intense flavor.
The base can be low-fat kefir or yogurt; if necessary, you can add a little honey for sweetness. You can add any juices to your taste.
You can put a handful of chopped nuts into a fruit drink during the preparation process or sprinkle them on the finished mixture - this cocktail is suitable for weight loss, as it will be more nutritious, but its calorie content will also increase. It is permissible to add flax seeds, oatmeal, muesli, sprouted wheat, seasonings: ginger, nutmeg, cinnamon, vanilla.
You should not use high-calorie additives, such as cream, sherbet, chocolate, ice cream - consuming these products will stop the weight loss process or give the opposite effect to the desired one.

Smoothie with berries and fruits No. 2

The same universal recipe that will save you in any situation. The only change is that you will need a little more ingredients.

So, make sure you have on hand in advance:

a cup of kefir;
half a glass of your favorite fruit or berries;
flax or chia seeds;
vegetable oil (for example, coconut).

If desired, you can add honey or maple syrup to make the smoothie sweeter.

The preparation principle is just as simple: put all the ingredients in a blender, then put the finished smoothie in the refrigerator. Easy, fast, tasty and, most importantly, incredibly healthy!

Recommendations for cooking

Smoothie composition

A healthy drink for cleansing the body is prepared from several components:

Liquid. Drinking water, green tea, or any plant-based milk made from coconuts, almonds, or another variety of nuts work well. Sometimes natural yogurt without sweeteners or other additives is used. It is better to prepare the dairy product yourself, since store-bought yogurt may contain preservatives, dyes and other artificial ingredients that are harmful to health.
Greenery. It is recommended to add spinach or lettuce. These greens have a neutral taste. If you want to make a sour drink, you can throw in a little sorrel. Dill, mint, and parsley will help create a pleasant aroma. Combine greens with each other, guided by your taste preferences.
Berries, fruits. Optional.

If you consume a smoothie instead of a full lunch or breakfast, be sure to add additional ingredients with high energy value. For example, sunflower seeds, oatmeal or sesame seeds. They will satisfy your hunger. Try not to use granulated sugar when preparing the drink. Avoid adding packaged juices, which may contain artificial colors or flavors. If you want to make the drink sweet, add natural bee honey, dried apricots or dates. In addition to the sweet taste, the listed products benefit the body. If you overdid it with adding sweet foods, add a little lime or lemon juice.

Consistency

A properly prepared smoothie should be thick and slightly reminiscent of dairy yogurt. Some people prefer to eat the product with a spoon. In addition, monitor the uniformity of the structure. The components must be completely crushed until smooth. If you want to make a creamy drink, add avocado or bananas.

Color

In order for the drink to bring aesthetic pleasure, it is important to mix the ingredients correctly. It is not recommended to combine raspberries and strawberries with each other - despite the excellent taste, the smoothie takes on an ugly brown color

Temperature

The taste of the smoothie is revealed only after the ingredients have cooled. Since the contents of the blender heat up significantly when grinding food, you should cool the drinking water in advance. Place the liquid in the refrigerator for several hours. An additional way to regulate the temperature is to add a few ice cubes. You can also use frozen fruits, berries, and vegetables. Time of use

Drink the drink in the morning if you want to cheer up and get a boost of energy.

If you are trying to lose weight, start every morning with a glass of drinking water with a small amount of lemon juice. This liquid starts metabolic processes. After half an hour, drink a glass of freshly prepared smoothie. Drink sweet drinks in the morning, sour drinks in the evening.

Consume the product immediately after preparation. The maximum storage time for smoothies at room temperature is 3 hours. After the specified time has passed, vitamins and other beneficial substances that improve the health of the body begin to be destroyed. In fact, after long-term storage, the drink becomes useless for health. In the refrigerator, the shelf life is 24 hours.

Kefir smoothie with blueberries and banana

A real find for those who want not only to lose weight, but also get enough nutrients and microelements. This smoothie contains vitamin C, calcium and iron. And the calorie content of the kefir mixture will be no more than 200 kcal, which is perfect for breakfast or dinner.

So, prepare the following products in advance:

a glass of kefir;
half a banana;
half a glass of blueberries (fresh or frozen);
half a teaspoon of cinnamon;
for those with a sweet tooth – a spoonful of honey or maple syrup.

Nutritionists also recommend adding the following ingredients to the drink, which are no longer mandatory, for greater benefit: a teaspoon of coconut oil, a spoonful of flax or chia seeds, half a tablespoon of cocoa.

All of the above is sent to a blender and whipped until smooth. Ten minutes, and such an ideal breakfast as a smoothie with banana and kefir is ready.

Dessert

Such cocktails cannot be called dietary. They are made with the addition of chocolate, ice cream, and whipped cream. The result is delicious desserts that can be placed on a holiday table or used for an afternoon snack. When served, such cocktails are decorated with berries, chocolate pieces, sesame seeds, and nuts.

The simplest dessert is made from banana and shortbread. It needs to be crumbled and soaked in a glass of kefir. Combine this mixture with a banana and a spoonful of honey in a blender.
A thick, healthy dessert is made with oatmeal. It is better to take fine grinding, but not instant cooking. Soak 2-3 spoons for an hour in a glass of kefir. Then beat with a glass of strawberries or raspberries and a quarter of an avocado. Garnish with mint leaves and sprinkle with cocoa.
Any sweet tooth will love this striped dessert with ice cream. First you need to beat 2 kiwis with half a glass of kefir. Place 1/3 full into glasses. Then beat a banana with the same amount of kefir and a pinch of cinnamon, put it on top of the kiwi puree. Place a ball of ice cream on top, sprinkle with nuts and cocoa.

Kefir is the most popular smoothie base. It makes this drink not only thicker, but also more healthy. When combined with fruits or vegetables, you get a hearty dish that cleanses the body, normalizes intestinal function, and strengthens the immune system.

Kefir-orange smoothie

This recipe will be especially useful for those who suffer from a lack of vitamin C, as it contains one and a half daily norms of this element! And other ingredients will only improve the situation (we are talking about vitamin A and calcium).

So, for preparation we will need:

as always, a glass of kefir;
two oranges without zest;
a pinch of vanilla;
a pinch of cocoa;
half a spoon of coconut oil;
half an avocado and some of your favorite berries.

Place the ingredients in a blender and blend thoroughly. This time the calorie content varies from 250 to 300, which is quite suitable for a full meal.

What are the benefits of celery for weight loss?

In addition to the fact that this vegetable has a general strengthening effect on the body and serves as a preventive measure for various types of diseases, its regular consumption helps well in the difficult struggle for harmony. The fact that celery is very effective for weight loss is proven by its certain properties:

Due to the content of a large amount of fiber, the product has a laxative effect, helps cleanse and remove toxins and waste from the gastrointestinal tract, and enhance metabolism.
Promotes the rapid removal of excess fluid from the body, which has an anti-edematous effect.
It has a low calorie content (100 grams of stems and leaves contain only 12–16 kcal, 100 g of root - 32 kcal) - the body spends more energy on assimilation of the vegetable than the product itself contains.

Stems, leaves and roots are a valuable source of nutrients the body needs. By consuming the vegetable daily, you can get most of your daily requirement of macro- and microelements. In addition, the product contains:

Vitamins B1, B2, responsible for the functioning of the nervous system, the process of fat breakdown, skin and hair health.
Ascorbic acid, a daily dose of which can be obtained from celery leaves.
Vitamins C, E, PP (nicotinic acid), important for overall health: nicotinic acid supports the normal functioning of the cardiovascular system, vitamin C helps strengthen the immune system, E is necessary for skin, hair, nails.
Minerals – magnesium, zinc, potassium, phosphorus and many others. The substances ensure the normal functioning of the human body, help muscles work, and help strengthen bone tissue.

Kefir smoothie with melon and banana

This type of drink is one of the most high-calorie, because it contains no less than 400 calories. However, the fact remains that such a drink will supply the body with potassium, vitamin A, vitamin C and calcium. And these elements are very important for the normal functioning of the body.

To prepare a smoothie you will need:

a mug of kefir;
one and a half glasses of pre-chopped melon;
half a glass of frozen yogurt;
spoon of coconut oil;
a spoonful of honey and a pinch of vanilla.

The ingredients are put into a blender, and after a couple of minutes you can enjoy the amazing taste.

With strawberries, oatmeal and greens

Nutritionists recommend drinking this smoothie for breakfast, as it will not only saturate the body, but also provide you with energy for the whole day. This is an ideal option for healthy eaters - it contains approximately 350 calories, vitamin C and calcium.

For this healthy drink you will need:

favorite kefir in the amount of one glass;
half a cup of soaked oatmeal;
a glass of strawberries;
a pinch of vanilla;
spoon of honey;
a couple of mint leaves;
small spoon of cocoa;
avocado slice;
a little spinach.

Such ingredients may seem incompatible at first glance, but as soon as you grind everything in a blender, the taste will amaze you with its richness and uniqueness. This recipe for a smoothie with kefir for weight loss will be an excellent alternative to sweets.

Preparing for the diet

Before fasting days, the body should:

a week before starting the diet, give up fatty, salty, smoked and sweet foods;
3 days before the start, exclude bread and replace sugar with natural honey;
1 day before the start, it is recommended to reduce food portions and increase the amount of liquid consumed (green tea, still mineral water).

The purpose of preparing for a diet on bananas and kefir is to bring the stomach, “stretched” by large portions of food, back to normal. Already at this stage, many women manage to get rid of up to 1.5 extra kilograms, which is explained by the removal of excess fluid from the body when changing their diet.

Drink made from kefir and vegetables

It's time for vegetable smoothies. The most delicious and fastest of them includes products that almost every housewife always has. We will need:

a glass of kefir;
two small tomatoes;
one bell pepper;
two cucumbers and fresh dill.

Smoothie with cucumber and kefir is the most popular option. And the cooking method is as follows:

Wash the tomatoes thoroughly and pour boiling water over them, then remove the peel. The remaining pulp should be cut into large pieces and placed in a blender.
Let's move on to pepper. It should be cleared of seeds, cut into small strips and placed in a blender with the tomatoes.
Now it's time for the cucumbers. They should also be thoroughly washed, peeled and cut into small pieces.
Chop the dill and add it to all the vegetables in a blender.
Now you can safely beat the ingredients until smooth.
The resulting vegetable puree should be poured into glasses, the blender bowl should be thoroughly washed, kefir and dill should be poured into it and blended.
Kefir should be poured into glasses with puree so that the vegetable smoothie remains in an even layer at the bottom, and the kefir lies on top.
For decoration, you can cut cucumbers and place them on top of the kefir.

This unusual puff kefir smoothie is ready. An interesting presentation will attract even children who usually cannot be forced to eat vegetables. And despite the fact that this drink contains no sugar or salt at all, its taste is quite rich.

Original recipes

It’s easy to make a healthy and tasty drink in your kitchen using not only mangoes, but also other fruits. For example, it will be banana, pineapple, kiwi, orange, passion fruit and even strawberry. You can choose any recipe to suit your taste.

Let's start with a traditional smoothie, namely a mango cocktail. To prepare it, you will need two medium ripe fruits of this fruit, 150 mg of natural yogurt and 100 mg of pure water. First you need to peel the fruit and remove the pit. Cut the pulp into small pieces, add yogurt and water, blend everything in a blender. The drink turns out to be very tasty, and if you add the juice of one lemon to it, the benefits of drinking it will be even greater. The cocktail can be drunk in the morning or as an afternoon snack.

Exotic fruits like mango and banana go well together. They will be the main ingredients of the next recipe. Take one large and ripe banana, two mangoes, a glass of natural yogurt, 100 mg of milk and the juice of half a fresh lemon. Peel the fruits, cut them, add all the ingredients and beat. In this recipe, banana can be replaced with passion fruit. By the way, if the fruits, cut into pieces, are first placed in the freezer for literally an hour, the cocktail will be even tastier.

To prevent the cocktail from being too high in calories, it is recommended to prepare it with mango and kiwi. Take one medium fruit of each fruit and plus one glass of chilled pineapple juice. Prepare the fruit, add juice and blend everything in a blender until smooth. This drink will help you recharge not only with energy and good mood, but also with a powerful charge of all kinds of vitamins.

The following recipe will allow you to prepare a vitamin drink using not only exotic fruits. To prepare it, you will need the following ingredients: one ripe banana and mango, 150 mg of purified water and half a glass of sea buckthorn berries. By the way, the berries can be used both fresh and frozen. Place the prepared fruits and berries in a container, add water and beat. The resulting smoothie is best served in pre-chilled glasses, garnishing the drink with a fresh sprig of aromatic mint.

When fresh berries are in season, you can make a smoothie using raspberries or strawberries. Take a glass of your favorite berries and one large exotic fruit. You will also need half a glass of milk or natural yogurt. If you want to replace breakfast with this cocktail, then you can add a little oatmeal to it. Two tablespoons will be enough for this proportion.

Since this fruit is often used during weight loss diets, including it in the daily menu, you can prepare an unusual cocktail. This drink will help quench your thirst on a hot day, replace an entire dessert and have a positive effect on the body, getting rid of extra pounds. So, take one ripe mango, 200 mg of natural low-fat yogurt, 50 mg of mineral water and a quarter teaspoon of cinnamon powder. Prepare the fruit and mix all the ingredients, whisk and pour into chilled glasses. If desired, you can decorate the glasses with pieces of fresh mango.

The following smoothie recipe will help you feel the real tropical taste on a hot day. We peel one mango and prepare it for further preparation of the cocktail. Squeeze the juice out of the oranges, mix with chopped mango pieces and prepare the drink using a blender. If desired, you can increase the portion by another orange, half a banana or a piece of fresh pineapple.

In the next video you will find a recipe for a delicious mango and yogurt smoothie.

With beets and carrots

This type of kefir smoothie is a real storehouse of vitamins, and it contains:

a glass of kefir;
one large beet;
carrot;
cucumber;
apple;
celery stalk.

Preparing the drink is quite simple:

Wash the vegetables thoroughly, peel and cut into small cubes. Place the carrots and beets in a blender and blend until pureed.
Now you should pass the puree through cheesecloth so that only the juice remains.
Peel and chop the celery, apple and cucumber and place them in a blender, where you blend until pureed.
Next, you need to add kefir, beet and carrot juice to the blender and beat again until liquid.

Unlike previous recipes, this type of smoothie is quite liquid and can be drunk through a straw.

How to cook properly

Now many people know how to make a smoothie. It's simple: chop the fruits, put everything in a blender bowl, add kefir, beat until smooth. But the taste of the drink depends on the proportions of the ingredients and the whipping time. To make a kefir cocktail not only healthy, but also tasty, you need to know a few subtleties of preparation:

a more uniform consistency of the drink is obtained in a stationary blender;
a creamy, thick drink is made with bananas; you can add cottage cheese, oatmeal, flour or starch for thickness;
To make a smoothie help you cheer up in the morning, you can make it with nuts, chocolate or coffee;
if you freeze the fruits before whipping, the cocktail will be thicker;
in combination with kefir and sweet fruits, the unpleasant aftertaste of some vegetables or herbs becomes unnoticeable; in this form, even children eat them with pleasure.

To prepare this cocktail, you need to beat all the ingredients in a blender.

Reviews about the benefits

The benefits of smoothies for humans are undeniable, and even children can cope with the simplest recipes. There are all sorts of legends about smoothies, but only reviews from real people can give a clear answer to the question about the benefits of the drink. They emphasize that smoothies are an opportunity to meet the body’s daily need for fruits and vegetables. At the same time, everything can be done quickly and tasty.

Young mothers note that smoothies are a great way to teach young children to eat healthy foods. And those losing weight confirm that thanks to the drink you can easily say goodbye to excess weight and improve your metabolism.

And this is not a complete list of the beneficial properties of bright drinks, since, according to experts, regular consumption of smoothies will help keep the body in good shape and cleanse it of waste and toxins.

Final tips and secrets

Please note that a glass of kefir contains almost 20% of the daily value of calcium, so you should not get carried away with kefir smoothies if you drink additional calcium.

It is best to lay the foundations of proper nutrition from a very tender age, and smoothies are a great way to “make friends” of a child with kefir if he does not like this product too much. Just add delicious berries, banana or cottage cheese to the cocktail - children like these flavors the most.

Feel free to add herbs, nuts and even spices to kefir smoothies. Seasonings will give the cocktail a piquant taste, nuts will become an additional source of protein, and greens will provide essential vitamins.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).