Pumpkin-kefir smoothie

Name: Pumpkin-kefir smoothie
Cook time: 2 min
Total time: 2 min
Yield: 1 dish
Cuisine: Other
Ingredients: Kefir 4%; Pumpkin; Walnuts; Flaxseed flour

A source of probiotics and fiber, this smoothie supports gut health and the immune system. Pumpkin adds sweetness and vitamins, while walnuts and flaxseed meal enrich it with healthy fats and omega-3.

Ingredients

Include ingredient	Ingredient	Qty, g
Include ingredient: Kefir 4%	Kefir 4%	Ingredient quantity for Kefir 4% in ml
Include ingredient: Pumpkin	Pumpkin	Ingredient quantity for Pumpkin in g
Include ingredient: Walnuts	Walnuts	Ingredient quantity for Walnuts in g
Include ingredient: Flaxseed flour	Flaxseed flour ↺	Ingredient quantity for Flaxseed flour in g
Include ingredient: Acacia honey	Acacia honey	Ingredient quantity for Acacia honey in g

	Product release:	232
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

2
	Измельчить (блендер или мясорубка)	1
	Cooking	1

Macronutrients in 100 g

Proteins	2.8
Digestible proteins	2.1
Fats	3.9
Plaid	0.6
Net carbohydrates	4.7
Fructose	0.2
Calories	60 kcal
Indexes
Glycemic index	40.9
Glycemic load	1.6
Insulin index, II	51.5
Disease inflammatory index, DII	-0.47
Antioxidant, ORAC	932

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
A	182321401111
B13	181818542?
B2	1114112551
B12	998871
B5	7761131
B1	554931

Minerals

Nutrient	% of RDA
Fructose	??????
Probiotics	405405405809?81
Phytoestrogens	15693932 3369316
Phosphorus	1111111684
Calcium	888886
Lutein	88813?2
Potassium	71091165
Manganese	7881073
Iron	632531
Lactoferrin	555???
Copper	5541031
Lectins	555105?

Lipids

Nutrient	% of RDA
Alpha-linolenic acid	233326401812
Linoleic acid (Omega-6)	57712?15

Amino acids

Nutrient	% of RDA
Tryptophan	1217174372

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: Other

426

Famine (IS): Not possible.

Digestion time: 3 hour

Complete protein: ✔

Blend in a blender:

kefir 4% (without additives and sugar) – 125 ml
pumpkin – 100 g
honey (acacia/manuka) – to taste

Pour into a glass and sprinkle on top with flax seeds (1/2 tsp) and crushed walnut (1 piece).

(1)

Published: 23.08.2024

Updated: 01.09.2025

Author:

Roman Klymenko

15 years on low-carb nutrition

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