Kefir Smoothie Recipes

Tatiana’s Pilates in Carpinteria, CA.
Lotus Newsletter, Mar 2010, Issue # 13

Smoothies’ recipes change all the time and mainly depend on what’s in season.

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Peach / Papaya Smoothie

Peaches- this last smile of summer, all times favorite raspberries and sweet papaya bring enough sweetness to this recipe. It is choke-full of goodness and healing effects coming from all these fresh ingredients as well chia, turmeric, coconut oil, and kefir. It will do wonders for your digestion and immune system!
• Fresh  peaches – 2-3 depending on size
• Some papaya flesh scooped out of 1-2 fruit depending on size
• Turmeric powder – 1 1/2 tbsp
• Chia seeds- 1 1/2  Tbsp
• Kefir- 2 cups
• Fresh or frozen raspberries 1 cup
• Pepper- a pinch
Start with blending half of kefir, frozen berries if using (to chop) and chia seeds to let them absorb liquid, and  then add another half of kefir and fresh fruit in place of a sweetener. If you still need some sweetener, add 1 tbsp of coconut nectar. Blend together until pureed smooth and add a tablespoon and a half of turmeric with some ground black pepper to enhance the bioavailability of curcumin and blend well. Add fresh berries at the end. Blend.  You can serve with a sprig of chocolate mint. Serves 2. Enjoy!

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Very Berry VitaSmoothie

Frozen currants in this recipe worked super to introduce this European all time favorite berries to a friend who never tried them. They bring enough zing and sweetness to open up a palate. What an intro! Full of vitamin C these berries are dearly missed on the West Coast and only available in the frozen form. The goodnes from the rest of the ingredients like chia, maca root powder, turmeric, hemp protein, and kefir  in this smoothie have so many healing effects.
• Fresh or frozen currents or amix of other berries – a cup
• Hemp protein -1- 2 tbsp
• Turmeric powder – 1 1/2 tbsp
• Chia seeds- 1 1/2  Tbsp
• Kefir- 2 cups
• Maca root powder – 1 1/2 tbsp
• Pepper- a pinch
Start with blending half of kefir, frozen berries if using (to chop) and chia seeds to let them absorb liquid, and  then add another half of kefir and the rest of the ingredients. Add some ground black pepper to enhance the bioavailability of curcumin in turmeric and blend well. If you need some sweetener, add 1 tbsp of coconut nectar. Blend.  Serve with a sprig of mint. Serves 2. Enjoy!

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Fig/ Mango Summer Smoothie
My friends are having a bumper crop of figs this summer, so I added some for sweetness instead of my usual coconut nectar. Full of proteins, vitamins, minerals, probiotics, and antioxidants moringa, chia, hemp protein and kefir in this smoothie have so many healing effects. Moringa is still new for many and helps protect cells from damage! Its glucose-modifying, anti-diabetic, cholesterol lowering, anti-tumor uses are well documented in Ayurveda.
• Fresh  figs – 5-7 depending on size
• Some frozen mango cubes
• Turmeric powder – 1 1/2 tbsp
• Chia seeds- 1 1/2  Tbsp
• Kefir- 2 cups
Start with blending half of kefir, frozen fruit (to chop) and chia seeds to let them absorb liquid, and  then add another half of kefir and fresh figs as a sweetener and blend together until pureed smooth. Add a teaspoon of turmeric and  some ground black pepper to enhance the bioavailability of curcumin, blend.  You can also add a sprig of mint. Serves 2. Enjoy!

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Simple Peach / Mango Smoothie

It’s the end of September, but we were able to get some tangy organic peaches from up North. So, still enjoying peaches and some frozen mango from the freezer to cool us down on these high temps days and giving away all the juicy goodness. This simple smoothie is full of nutrition from fruit and kefir with value added from such super-foods as chia and turmeric.
• Fresh  peaches – 2-3 depending on size
• Some mango cubes flesh (or frozen) scooped out of 1/2 fruit depending on size
• Turmeric powder – 1 1/2 tbsp
• Chia seeds- 1 1/2  Tbsp
• Kefir- 2 cups
• Coconut nectar 1 tsp (optional)
• Pepper- a pinch
Start with blending half of kefir, frozen mango if using (to chop) and chia seeds (to let them absorb liquid), and  then add another half of kefir and fresh fruit. If you still need some sweetener, add 1 tsp of coconut nectar. Blend together until pureed smooth and add a tablespoon and a half of turmeric with some ground black pepper to enhance the bioavailability of curcumin and blend well. Blend.  Serves 2. Enjoy!

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Super Food Smoothie
Immune system booster. Use it as a nutritional supplement or tonic. Full of proteins, vitamins, minerals, probiotics, and antioxidants moringa, chia, hemp protein and kefir in this smoothie have so many healing effects. Moringa is still new for many and helps protect cells from damage! Its glucose-modifying, anti-diabetic, cholesterol lowering, anti-tumor uses are well documented in Ayurveda.
• 1 cup of fresh or frozen berries
• 1/2 Tbsp moringa powder
• 1 Tbsp of organic hemp vanilla protein
• 1 Tbsp of chia seeds
• 1 or 2 cups Kefir
Blend half of kefir and chia to let them absorb liquid, then add another half of kefir, fresh or frozen berries together until pureed smooth; add hemp protein, blend, and add a sprig of mint. You can also add some of your favorite sweetener (like coconut nectar or Stevia). Add a teaspoon of tumeric (with some ground black pepper to enhance the bioavailability of curcumin by a thousand times) for even more goodness!
Serves 1-2
Enjoy!

*Note. Kefir should be used only in cold or room temperature beverages, as it curdles if added to hot beverages. It adds richness and a bit of a zing to smoothies, as you’ll see on your own.

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Blueberry/ Raspberry Jazz Smoothie
A friend of mine gave me some fresh blueberries and raspberries this morning. Yes, I know! We really are lucky to live in a place where we can have fresh berries at this time of the year! Below is a delicious smoothie recipe. Antioxidants abound in this tangy smoothie! Refreshing, invigorating and darned healthy too!
• 1/2 cup fresh raspberries
• 1/2 cup fresh blueberries
• Juice of one small lemon
• 1 cup cranberry juice or cranraspberry mix
• 1 or 2 cups Vanilla Kefir
Blend fresh berries and juices together until pureed smooth; add Vanilla kefir, blend, stir, add a sprig of mint.
Serves 3-4
Enjoy!

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My  New Favorite Winter Smoothie
• 1 cup kefir
• 1/2 cup fresh cherimoya or ice cream fruit (best organic!) *Make sure to discard those black hard shell seeds.
• 1 tbsp maca root (best organic!)
• 1 tbsp coconut manna (best organic!)
It’s that time of the year when we have an abundance of cherimoya fruit in the Farmers’ Market.

Blend ingredients in a blender. Start with coconut manna. After having chopped hard pieces of it, add the rest of ingredients and blend together until pureed smooth. Pour and enjoy! YAM-M-M! Serves 1

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Simple Breakfast Smoothie
• 1 cup kefir
• 1/2 cup fresh or frozen tangy berries or fruit (best organic!)
• 1/2 banana (instead of sugar or a sweetener)
• 6 ice cubes
Blend ingredients in a blender together until pureed smooth. Pour and enjoy! Serves 1

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The Anti-Aging Coconut Turmeric Smoothie

  • 3/4 cup Kefir
  • 1/2 cup diced pineapple
  • 1 banana
  • 1 tsp  freshly grated or ground turmeric
  • 2 tsp chia seeds
  • 1 tbsp coconut oil
  • A pinch of pepper

Drink yourself healthy and beautiful! Turmeric helps detox your body, lower inflammation and support a healthy immune system. It is also packed with ingredients helping you keep your complexion glowing! Especially mixed with coconut oil and chia seeds which help to naturally build collagen- important to keep skin look healthy and supple!
Pineapples contain the digestive enzyme bromelain, a natural enzyme that supports the digestive system in breaking down and absorbing nutrients from the food we eat.

Blend all ingredients n a blender together until smooth and creamy! Serves 1. Pour and enjoy!

 

kefir_recipesTropical Smoothie
• 1/2 cup crushed pineapple with juice, chilled
• 1 banana, fresh or frozen and sliced into chunks
• 1/2 cup coconut milk, fresh or frozen in an ice cube tray
• 2 cups Vanilla Kefir
Puree fruit and coconut in a blender until smooth, add Vanilla kefir, and blend. Serves 3. Enjoy!

кефирApple Pie Smoothie
This recipe makes a great after-school treat!
• 1/4 cup frozen or chilled unsweetened applesauce
• 3/4 cup vanilla kefir
Blend together, and serve with a dash of cinnamon and nutmeg. If the applesauce is very fine, this recipe can just be stirred. Serves 1. Pour and enjoy!

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Tatiana’s Pilates
Carpinteria, CA 93013 • 805.284.2840 • info@tatianaspilates.com

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