American · breakfast, drink
Probiotic Banana Lemon Kefir Smoothie
Video by Autumn Bates on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Kefir and whey give it about 33 g of protein and plenty of calcium, and chia seeds bring most of its 10 g of fibre plus plant omega-3, with only half a banana for sweetness, so it keeps you full as a breakfast.
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Ingredients 7
Method
Tap a time to watch that step in the video.
- Pour 1 cup plain unsweetened kefir and ½ cup water into a blender. Kefir is thicker than milk, so this smoothie needs less extra liquid than usual. 3:46
- Add 2 scoops vanilla protein powder (enough for about 20 g protein), then zest the lemon straight into the blender and squeeze in all its juice. The zest gives the strong lemon flavour. 4:12
- Add ½ banana and 2 tbsp chia seeds. 4:40
- Blend until smooth; it tastes a bit like banana lemon pie. 5:07
Tip. Dairy-free: use a plant kefir and add an extra scoop of plant protein to make up the protein. The cook likes it topped with unsweetened coconut flakes or cacao nibs.
The method is a summary in our words — the video shows every step.
One portion, 1 large glass (about 500 ml), gives you 1 of 1
Where the energy comes from one serve
- Net carbs 35%
- Protein 37%
- Fat 28%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 40% of the 31 g of net carbs come from the banana. To cut carbs, try berries instead, or a smaller portion.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High270%
4.3 g a serve, mostly from chia seeds (99%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High46%
25 µg a serve, mostly from chia seeds (53%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium High45%
586 mg a serve, mostly from plain unsweetened kefir (53%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B12 High41%
1 µg a serve, mostly from plain unsweetened kefir (73%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C High35%
31 mg a serve, mostly from lemon juice (56%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium High34%
145 mg a serve, mostly from chia seeds (56%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High27%
3 mg a serve, mostly from plain unsweetened kefir (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High27%
0.5 mg a serve, mostly from banana (49%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High20%
930 mg a serve, mostly from plain unsweetened kefir (42%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source16%
65 µg a serve, mostly from plain unsweetened kefir (48%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A Source14%
123 µg a serve, mostly from plain unsweetened kefir (98%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron Source13%
2.3 mg a serve, mostly from chia seeds (81%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin D Source12%
2.4 µg a serve, mostly from plain unsweetened kefir (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
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Vitamin E2%
0.3 mg a serve, mostly from chia seeds (46%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K0%
0.3 µg a serve, mostly from banana (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Autumn Bates; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.