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Raspberry kefir and blueberries come together beautifully to make an easy smoothie that’s not too sweet. This recipe uses frozen berries which means you can make this smoothie any time of the year.
What you’ll need and variations
To make your raspberry blueberry smoothie you will need raspberry kefir, blueberries, yogurt, oats, and cinnamon.
Raspberry kefir is going to be the base of this smoothie. When we use raspberry kefir you’re going to get a creamy texture. That creaminess helps mellow out some of the tartness that raspberries can have.
Alternatively, you could use fresh or frozen raspberries instead of raspberry kefir. You could even use fresh raspberries with raspberry kefir for extra raspberry flavor.
Blueberries are one of the best berries in flavor and nutrition.
These little berries are known for their antioxidant properties but are also being researched for its potential to help your gut. A small study did find that blueberries can affect bacteria in the gut microbiome (1).
This recipe uses plain yogurt which will give your smoothie a nice and tart flavor. I used yogurt made from whole milk so it adds an extra creaminess. Make sure to choose yogurt that has live and active cultures so you know it has good bacteria for your gut.
You can also sub vanilla yogurt to make the smoothie less tart. It will blend the flavors while adding a bit of sweetness.
Whether you go with rolled or old-fashioned oats you will be adding fiber and texture to your smoothie. Oats are a prebiotic food which means that it helps to feed the good bacteria that live in your gut.
Oats can also have heart health benefits.
Honey adds a nice sweetness to this smoothie and is a prebiotic food. You can substitute any liquid sweetener or even sub for a ripe banana.
To make this smoothie all you need is a blender.
A blender is one of my go-to gut-friendly kitchen essentials.
A Vitamix is always my top pick but it can be pricey (they often sell them at Costco too). Ninja makes some good blenders as well.
Blend for a smoothie bowl
You can also make this into a beautiful smoothie bowl. This Ninja blender has a function just for making smoothie bowls.
To make it into a bowl you can add ice cubes to make the smoothie thicker. Add toppings like chocolate chips, granola, or nuts.
Are frozen berries good for you?
Yes, frozen berries are good for you and your gut. Frozen berries are often picked at the peak of ripeness so freezing them locks in their nutrient content. Plus berries are a fiber food.
To freeze fresh berries you bought at the market place them on a cookie sheet. Keep them as a single layer on the sheet with a little space between them. This will prevent the berries from being frozen in clumps. Transfer to a freezer safe bag for easy storing.
Is kefir good for gut health?
Kefir is good for your gut health because it is a fermented food and can also be a probiotic food. Much like when you’re shopping for a probiotic yogurt you want to make sure there are live and active cultures along with listing the bacteria strain.
It is also interesting to see how kefir is being researched for its possible effects with not just your gut microbiome but your oral microbiome too (4).
Can I have kefir if I am lactose intolerant?
Kefir can be a great option for anyone who is lactose intolerant because it is lower in lactose. Kefir is made via fermentation and that helps to lower the lactose content.
While kefir is lower in lactose that doesn’t mean it’s completely lactose-free. Everyone has a different amount of lactose they can tolerate and there are dairy options if you are lactose intolerant.
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Raspberry Blueberry Smoothie
- 1/3 cup blueberries, frozen
- 1/2 cup raspberry kefir
- 1/4 cup oats
- 1/4 cup yogurt
- 1 tsp honey
- 1/2 tsp cinnamon
- Add all your ingredients to the blender.
- Blend until smoothie.
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.