Blackberry Smoothie with Kefir
(4 votes)
(4 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
307
calories
Calories
Healthy, because
Even smarter
Nutritional values
This refreshing smoothie is packed with antioxidants thanks to the blackberries and lean protein from the nonfat kefir.
If you don't have kefir available, substitute with low-fat Greek yogurt.
1 glass contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 307 cal. | (15 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 6.8 g | (23 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 9.6 μg | (16 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 866 mg | (22 %) | ||
| Calcium | 429 mg | (43 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 39 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 25 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
1
- Ingredients
- 7 ozs Blackberry
- 1 organic Lime
- 2 tsps honey
- 10 ozs nonfat Kefir
- 4 Tbsps Crushed ice
Preparation steps
1.
Sort through the blackberries, rinse and pat dry. Rinse the lime and wipe dry. Grate the zest into a bowl and set 2 thin slices aside for garnish. Squeeze the juice from the remaining lime.
2.
Combine the blackberries, lime juice and zest, the honey, kefir and crushed ice in a blender and purée together. Sweeten to taste and pour into 2 glasses.
Serve chilled and garnished with the lime slices.
