Charlotte’s Post: Kefir Smoothies!

Happy Tuesday!

As I explored the vendors at Exeter’s market over this past weekend I was thrilled to find some more specialty KEFIR1products being offered. I finally checked out Brookford Farm this weekend, purchasing some delicious raw cheddar cheese from them. I even had to make a second purchase because I spotted kefir as I was walking away.

Kefir is a fermented milk source with a yogurt like texture and a tart flavor. Over the past year or so Kefir has been my go to probiotic source. I have always purchased the product at grocery stores but was so happy to find a local and sustainable version at the market. Probiotics are known as “good bacteria”. Probiotics are getting a lot of phrase lately because they have been shown to interact with intestinal bacteria helping to create a more gut healthy environment for us.

My favorite way to use kefir is by putting it in smoothies. Here is my most recent creation:

Peanut Butter Delight Smoothie

Lately I have been obsessed with this smoothie. It is a great pre or post workout smoothie due to its density in protein. Note that kefir also has about 8 grams of protein per cup!

  • 1 cup of kefir
  • ½ cup of almond milk or another lighter liquid of your preference
  • 1 banana

I am a fan of almond milk but not everyone is. I like the creamy texture of it especially when added to smoothies. Learn to pair your probiotics with your prebiotics! Bananas are a top prebiotic source. Prebiotics are great “good bacteria” promoters, making probiotics thrive. A product that includes both pre- and probiotics is known as synbiotic.

  • 1 Tablespoon of Peanut Butter

My go to peanut butter brand is Teddie. I love the unsalted, super chunky version. What is great about this product is that it contains one ingredient, Dry Roasted Peanuts. Many generic peanut butter brands contain a large amount of added sugar and other unnecessary substances. Peanut butter adds a sweet and creamy texture to your smoothie along with 4 grams of protein in one tablespoon.

  • 1 Teaspoon of Honey (Honey is also a prebiotic!)  KEFIR
  • A dash of cinnamon for added sweetness!
  • 1 Tablespoon of chia seeds

A tip for better chia seed absorption is to soak your seeds in a small amount of water for a few minutes until the seeds become gelatinous. Once in this form add the chia seeds to your smoothie. Chia seeds are the ultimate “superfood” providing omega 3’s, fiber, protein and minerals like iron and calcium.

Combine in a mixer/blender and enjoy!

Be Well,


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