Stomach-Soothing

Green Smoothie with Kefir

5
Average: 5 (14 votes)
(14 votes)
Green Smoothie with Kefir

Green smoothie with kefir - Vitamins to sip. Photo: Iris Lange-Fricke

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Health Score:
9,8 / 10
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
214
calories
Calories

Healthy, because

Even smarter

Nutritional values

Kefir and mint are real balm for the belly. With kefir, the lactic acid bacteria have a positive effect on our intestinal flora. Mint, on the other hand, soothes the stomach and intestines with menthol. Stomach cramps can be solved in this way.

If you prefer something fruitier, replace some of the spinach with pear, banana and kiwi. A teaspoon of honey can also sweeten the green smoothie with kefir.

1 glass contains
(Percentage of daily recommendation)
Calorie214 kcal(10 %)
Protein9 g(9 %)
Fat10 g(9 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E4.2 mg(35 %)
Vitamin K242.5 μg(404 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.4 mg(29 %)
Folate116 μg(39 %)
Pantothenic acid0.8 mg(13 %)
Biotin11.4 μg(25 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C49 mg(52 %)
Potassium839 mg(21 %)
Calcium252 mg(25 %)
Magnesium98 mg(33 %)
Iron3.3 mg(22 %)
Iodine18 μg(9 %)
Zinc1.4 mg(18 %)
Saturated fatty acids3.2 g
Uric acid70 mg
Cholesterol11 mg
Complete sugar16 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 bunch mint
3 sprigs Lemon balm
4 ozs Spinach
1 green Pear
1 ripe Banana
1 lemon
2 Tbsps almonds (no skin)
18 ozs Kefir
How healthy are the main ingredients?
KefiralmondmintSpinachPearBanana
Preparation

Kitchen utensils

1 Immersion blender, 1 Knife

Preparation steps

1.

Wash mint and lemon balm, shake dry, pluck off a few leaves and set aside for decoration. Wash spinach leaves and shake dry. Wash pear, cut in half, remove seeds and cut into coarse pieces. Peel banana and cut into small pieces. Squeeze lemon.

2.

Finely chop 2/3 of the spinach leaves, mint and lemon balm with 1 tablespoon almonds, lemon juice, and 3-5 tablespoons water using a hand blender. Divide the mixture among four glasses.

3.

Puree banana with pears, remaining spinach, and remaining almonds with the blender. Then stir in 12-ounces kefir.

4.

Pour kefir mixture on the green layer. Finally, pour the remaining kefir on top and decorate with the leaves set aside and serve.