Berry Kefir Smoothie

Name: Berry Kefir Smoothie
Prep time: 7 min
Cook time: 2 min
Total time: 9 min
Yield: 1 dish
Ingredients: Kefir 4%; Black currant; Raspberry; Flax seeds; Cinnamon

Kefir and berries provide protein, gentle acidity, and a thick texture without added sugar. Flax seeds make the smoothie more filling, while a short blend keeps the berry flavor fresh.

Ingredients

Include ingredient	Ingredient	Qty, g
Include ingredient: Kefir 4%	Kefir 4%	Ingredient quantity for Kefir 4% in ml
Include ingredient: Black currant	Black currant	Ingredient quantity for Black currant in g
Include ingredient: Raspberry	Raspberry	Ingredient quantity for Raspberry in g
Include ingredient: Flax seeds	Flax seeds	Ingredient quantity for Flax seeds in g
Include ingredient: Cinnamon	Cinnamon	Ingredient quantity for Cinnamon in g

	Product release:	411
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

2 - 9
		5
	Mix	2
	Blend with a blender	2

Macronutrients in 100 g

Proteins	2.2
Digestible proteins	1.6
Fats	2.2
Plaid	3
Net carbohydrates	5.2
Fructose	2.2
Calories	57 kcal
Indexes
Glycemic index	17
Glycemic load	2
Insulin index, II	29.7
Disease inflammatory index, DII	-0.49
Antioxidant, ORAC	4 103

Calories per dayGenderGrowth

Weight loss	Detention	Set
6%	4%	4%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
C	566759202103
B13	161616492?
B12	887761
B2	81081841
B5	665931

Minerals

Nutrient	% of RDA
Fructose	??????
Probiotics	365365365730?73
Antioxidants	21527625148439129
Flavonoids	1149588163?11
Proanthocyanidins	64641271273221
Prebiotics	16161633?16
Manganese	12151318125
Phosphorus	9991373
Calcium	888887
Iron	732641
Fibers	7111011?7
Potassium	687954
Lactoferrin	555???

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Tryptophan	1015153661

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Blender

385

Servings: 1 (1 serving ≈ 411 gram)

Digestion time: 3 hour

Complete protein: ✔

Rinse and dry the blackcurrants (100 g) and raspberries (100 g). If the berries are frozen, leave them to soften slightly before blending.

Put the blackcurrants and raspberries into a blender.

Pour in the kefir 4% (200 g).

Add the flax seeds (10 g) and cinnamon (1 g).

Blend the mixture, mixing it until smooth, for 2 minutes.

Pour the smoothie into a glass and serve immediately.

Published: 10.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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