Receive 10% Off

GI-Healthy Smoothie Recipe

by Lauren Larson MS, RDN September 16, 2015

GI-Healthy Smoothie Recipe

Sometimes the simplest recipes are the most enjoyable. Not only can they be made with minimal ingredients that you can keep on hand, but they can come together quickly and taste great. This Creamy Kefir Smoothie is just that.

Kefir is a dairy product that is thinner than yogurt, making it pourable. Its made by culturing cow, goat, or sheep milk with a variety of bacteria and yeast at room temperature.

Consuming kefir is a great way to add a diverse range of beneficial bacteria to the gut. It has a tart flavor and can almost be thought of as the “champagne” of milk. Might sound weird, but if you haven’t tried it, I highly recommend it.

When buying kefir, choose the plain flavor. The fruit flavored varieties can be loaded with extra sugar. In addition to using kefir in smoothies, I like to pour it on top of cooked oatmeal or porridge, in place of milk with cereal or granola, on top of waffles or pancakes, in place of buttermilk in recipes, or drizzled on top of enchiladas or burritos like a thin sour cream.

If you are intolerant to lactose, it might be worth giving kefir a try. The bacteria in kefir digest lactose to a minimal level; you may be able to tolerate it.

And if you do avoid dairy completely, you might want to try “water kefir”. You can find it at better health food stores. While it doesn’t impart the thickness that regular kefir does, it’s still a great way to add healthy bacteria to your GI system. As always, watch add for added/excess sugars in this beverage!

P.S. 1 cup of kefir contains about 10 grams of protein. Along with the carbohydrates from the fruits and the healthy fats from the seeds in this recipe, this smoothie can also serve as a decent pre- or post workout recovery drink!

P.S.S. I also like to add about 5 grams of glutamine powder to this recipe. Glutamine is an important amino acid for the lining of the gut, from the mouth all the way down. It’s also important for muscle building and recovery. It doesn’t taste like much and you won’t know it’s in there!

Creamy Kefir Smoothie

Serves 1-2

  • 1 cup plain lowfat kefir
  • 1 cup frozen mixed fruit (e.g. banana, strawberries, peach, mango)
  • 1/4 cup milk or milk alternative (e.g. unsweetened almond milk, coconut milk, hemp milk)
  • 2 tablespoons hemp seeds
  • 2 teaspoons honey

1. Combine all ingredients in a blender and blend until smooth. Use a tamper/turn off the blender to push down to fruit as necessary. Add more milk or milk alternative to thin if necessary.

Lauren Larson MS, RDN
Lauren Larson MS, RDN

Leave a comment

Comments will be approved before showing up.

Also in Natural Athlete Solutions

Adrenal B Complex: Primary Adrenal Fatigue Support
Adrenal B Complex: Primary Adrenal Fatigue Support

by Dr. Jason Barker June 19, 2018

Adrenal B Complex is a comprehensive formula designed to help restore energy and well being in cases of adrenal fatigue.
Read More
Curcumin Relief: The Safer Way to Fight Inflammation
Curcumin Relief: The Safer Way to Fight Inflammation

by Dr. Jason Barker June 12, 2018

Made from BCM-95 Turmeric extract, Curcumin Relief is the natural answer to your aches and pains, allowing your body to recover from the rigors of using your muscles. It shuts down inflammation, naturally, and without negative side effects like NSAIDs.
Read More
How to Fix Estrogen Dominance
How to Fix Estrogen Dominance

by Dr. Jason Barker May 24, 2018

 -Video Blog-

Have you heard of estrogen dominance? It's a really common condition that affects a lot of women today. In short, due to a hormone imbalance, excess estrogen leads to several health conditions ranging from PMS all the way to increased cancer risk.

In this video, Dr. Barker explains what estrogen dominance is, and how you can fix it!

Read More
Sign up & receive 10% off your order
Want to save 10% on your order today?