Kale, blueberry, kefir smoothie

Name: Kale, blueberry, kefir smoothie
Cook time: 1 min
Total time: 1 min
Yield: 1 dish
Cuisine: Mediterranean
Ingredients: Kefir 4%; Blueberry; Kale; Water

A source of probiotics and vitamins, this smoothie supports gut health and the immune system. The combination of kale and blueberries gives it a fresh taste and enriches it with antioxidants.

Ingredients

Include ingredient	Ingredient	Qty, g
Include ingredient: Kefir 4%	Kefir 4%	Ingredient quantity for Kefir 4% in ml
Include ingredient: Blueberry	Blueberry	Ingredient quantity for Blueberry in g
Include ingredient: Kale	Kale	Ingredient quantity for Kale in g
Include ingredient: Water	Water	Ingredient quantity for Water in ml
Include ingredient: Matsoni	Matsoni	Ingredient quantity for Matsoni in g

	Product release:	270
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

1
	Blend or grind	1

Macronutrients in 100 g

Proteins	2.8
Digestible proteins	2.5
Fats	2.5
Plaid	1.1
Net carbohydrates	4.3
Fructose	0.6
Calories	49 kcal
Indexes
Glycemic index	20.9
Glycemic load	2.4
Insulin index, II	28.7
Disease inflammatory index, DII	-0.45
Antioxidant, ORAC	1 526

Calories per dayGenderGrowth

Weight loss	Detention	Set
5%	4%	3%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
K	6384841386315
C	2125227641
B13	191919562?
B2	1316122961
B12	999871
B9	8851583
B6	6641331
A	6871444
B5	554821

Minerals

Nutrient	% of RDA
Fructose	??????
Probiotics	417417417833?83
Lutein	33333356?8
Quercetin	1919285611
Chlorophyll	14141442?14
Calcium	111111111110
Phosphorus	9991363
Manganese	81091284
Potassium	687954
Lactoferrin	666???
Iron	521431

Lipids

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

Amino acids

Nutrient	% of RDA
Tryptophan	1420205082

Very simple

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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

Kitchen: Mediterranean

465

Famine (IS): Not possible.

Digestion time: 3 hour

Complete protein: ✔

Just blend all the ingredients:

kefir 4% (150 ml, without additives and sugar);
blueberries (50 g);
kale (50 g);
water (20 ml).

To retain all the beneficial substances, drink the beverage immediately after preparation.

This smoothie cleanses the body of toxins and waste, helping to eliminate fat from the liver and improve gut microbiota health.

(1)

Published: 23.08.2024

Updated: 01.09.2025

Author:

Roman Klymenko

15 years on low-carb nutrition

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