EatSmarter exclusive recipe

Tomato-Cucumber Smoothie

with Kefir
3.5
Average: 3.5 (4 votes)
(4 votes)
Tomato-Cucumber Smoothie

Tomato-Cucumber Smoothie - Spicy refreshment with a little protein-kick for in between meals

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Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
114
calories
Calories

Healthy, because

Even smarter

Nutritional values

This drink is pure health. The fresh mix contains hardly any calories, but plenty of vitamins and minerals. Instead of hidden sugars or sweeteners, there is a small portion of protein, which ensures light satiation and strong muscles.

If you want it to be a little more substantial, add a spoonful of wheat germ. Let the wheat germ swell briefly before mixing. Cress is a wonderful alternative to dill.

1 serving contains
(Percentage of daily recommendation)
Calorie114 kcal(5 %)
Protein7 g(7 %)
Fat2 g(2 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E2.1 mg(18 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3 mg(25 %)
Vitamin B₆0.3 mg(21 %)
Folate134 μg(45 %)
Pantothenic acid1.5 mg(25 %)
Biotin14.6 μg(32 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C75 mg(79 %)
Potassium993 mg(25 %)
Calcium185 mg(19 %)
Magnesium58 mg(19 %)
Iron2.2 mg(15 %)
Iodine16 μg(8 %)
Zinc1.1 mg(14 %)
Saturated fatty acids1.1 g
Uric acid40 mg
Cholesterol6 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
½ Cucumber
9 ozs very small Cherry tomatoes
2 sprigs Dill
½ cup Kefir
salt
peppers
Chili powder
Ice cubes
How healthy are the main ingredients?
KefirDillCucumbersalt
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Teaspoon, 1 Small knife, 1 Wooden skewer, 1 Measuring cups, 1 Blender

Preparation steps

1.
Tomato-Cucumber Smoothie preparation step 1

Peel cucumber, cut in half lengthwise, remove seeds with a teaspoon and dice flesh.

2.
Tomato-Cucumber Smoothie preparation step 2

Rinse tomatoes and wipe dry. Thread 3 tomatoes onto a small wooden skewer and reserve for garnish. Halve the remaining tomatoes.

3.
Tomato-Cucumber Smoothie preparation step 3

Rinse dill, shake dry and pluck leaves. 

4.
Tomato-Cucumber Smoothie preparation step 4

Combine diced cucumber, tomato halves, 2/3 of the dill and the kefir in a blender. Season with salt, pepper, and chili powder. Add ice cubes and puree until smooth. Pour into a serving glass and garnish with remaining dill and reserved tomato skewer.