Green Smoothie with Kefir
Green smoothie with kefir - Vitamins to sip. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 214 cal. | (10 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 242.5 μg | (404 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 839 mg | (21 %) | ||
| Calcium | 252 mg | (25 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 70 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 16 g |
Kitchen utensils
Preparation steps
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.
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.
Puree banana with pears, remaining spinach, and remaining almonds with the blender. Then stir in 12-ounces kefir.
Pour kefir mixture on the green layer. Finally, pour the remaining kefir on top and decorate with the leaves set aside and serve.
