Blueberry kefir smoothie
Kefir blended with frozen blueberries, spinach, chia and ground flax.
- Hands-on
- 3 min
- Total time
6 min, show breakdown
- Prep 3 min
- Cook 0 min
- Clean up 3 min
- Pans
- 0
- Ingredients
- 5
- Cost/serving
- $3.04
Per serving
- Calories
- 266
- Protein
- 14 g
- Fiber
- 9.4 g
- Net carbs
- 26 g
- Fat
- 9.5 g
High in (% Daily Value per serving): Vitamin K 139%, Riboflavin (B2) 44%, Calcium 34%, Magnesium 30%, Selenium 29%, Thiamin (B1) 27%, Vitamin B12 26%, Vitamin A 23%, Vitamin C 22%, Folate 22%, Zinc 21%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 1
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1 cup plain kefir, low-fat (243 g), plain, unsweetened
Same amount as: 240 mL.
¾ cup blueberries, fresh or frozen (111 g), frozen
Same amount as: 180 mL.
1 cup baby spinach (30 g), loosely packed
Same amount as: 240 mL.
1 tbsp chia seeds (12 g)
Same amount as: 15 mL.
1 tbsp ground flaxseed (7 g), ground
Same amount as: 15 mL.
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Quantities are for 1 serving.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (403 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 266 | ||
| Total fat | 9.5 g | 12% | |
| Saturated fat | 2.2 g | 11% | |
| Cholesterol | 12 mg | 4% | |
| Sodium | 126 mg | 5% | |
| Total carbohydrate | 35 g | 13% | |
| Dietary fiber | 9.4 g | 33% | |
| Total sugars | 22 g | ||
| Net carbs† | 26 g | ||
| Protein | 14 g | 28% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 446 mg | 34% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 757 mg | 16% | |
| Vitamin A | 207 mcg | 23% | |
| Vitamin C | 20 mg | 22% | |
| Vitamin E | 1.4 mg | 9% | |
| Vitamin K | 167 mcg | 139% | |
| Thiamin (B1) | 0.33 mg | 27% | |
| Riboflavin (B2) | 0.57 mg | 44% | |
| Niacin (B3) | 2.1 mg | 13% | |
| Vitamin B6 | 0.22 mg | 13% | |
| Folate | 89 mcg | 22% | |
| Vitamin B12 | 0.63 mcg | 26% | |
| Magnesium | 127 mg | 30% | |
| Zinc | 2.3 mg | 21% | |
| Selenium | 16 mcg | 29% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Pour the kefir into the blender first, then add the spinach, chia, flax and blueberries.
Blend on high 45–60 seconds.
Done looks like: Smooth and deep purple, with no green flecks of spinach. Drink within 10 minutes. The chia and flax thicken it as it stands.
Equipment
Blender $30–100
What to look for
- Handles frozen fruit without stalling
- Jar that is easy to take apart and rinse
Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Too sour | Kefir is tangy, and some brands are very sour. | Add half a banana or a few more blueberries, or use a milder kefir. |
| Too thick to drink | Left standing; the chia swells. | Blend in a splash of water or more kefir. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Use kefir made from pasteurized milk (check the label).