Main Recipes available on keto and LCHF Drinks Pumpkin-kefir smoothie

Pumpkin-kefir smoothie

  
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
 IngredientQty, g
Kefir 4%
Pumpkin
Walnuts
Flaxseed flour ↺
Acacia honey
 
 Product release:232 
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Cooking time, minutes
1
1
2 
Macronutrients in 100 g
Proteins2.8 
Digestible proteins 2.1 
Fats3.9 
Plaid0.6 
Net carbohydrates 4.7 
Fructose 0.2 
Calories60 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 lossDetentionSet
6%4%4%
972 1350 1620 
BJU
Amino acids
Lipids
Macronutrient distribution
⇩ 44 from 5% 23 from 20%⇧ 33 from 75%5%
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
A23
B1318
B214
B129
B57
B15
Minerals
Nutrient% of RDA
Fructose?
Probiotics405
Phytoestrogens93
Phosphorus11
Calcium8
Lutein8
Potassium10
Manganese8
Iron3
Copper5
Lipids
Nutrient% of RDA
Alpha-linolenic acid33
Linoleic acid (Omega-6)7
Amino acids
Nutrient% of RDA
Tryptophan17
Vegan dishes
Pumpkin-kefir smoothie
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Notes
Allowed on diets
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: BlenderBlender
Kitchen: Other
Difficulty: very simple
426
Famine (IS): Not possible.
Digestion time: 3 hour
Complete protein: ✔
Kefir 4%, Pumpkin, Walnuts, Flaxseed flour
Blend with a blender: 1 min. Cooking: 1 min.
Keto, LCHF: Recipes, Rules, Description $$$
Odessa

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)
  • :
Roman Klymenko
Author:

Roman Klymenko

15 years on low-carb nutrition

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Keto, LCHF: Recipes, Rules, Description $$$
Odessa