Mixed Berry Kefir Smoothie (Probiotic + Antioxidant Powerhouse Drink)

A mixed berry kefir smoothie is a great way to consume milk kefir. It is flavorful, refreshing (especially in the summer), and full of probiotics and antioxidants.

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Milk kefir smoothies are a good way to incorporate, and even hide, nutritious additions to be benefitted by all. They are quick to make, very delicious (there is no reason “healthy” food needs to be lacking in flavor or enjoyment), and this recipe in particular requires only three ingredients. It really is as simple as it sounds.

Follow along to see how you can switch things up and have a new way to include homemade milk kefir into your daily diet. You’ll get to enjoy all the benefits of homemade milk kefir, such as improved gut health and immunity through the probiotics and abundant nutrients, along with the vitamins, minerals, and antioxidants of the frozen mixed berries (organic, of course).

Getting Started: What is Milk Kefir?

Milk kefir, particularly raw milk kefir, is a cultured dairy drink that has been included in many traditional diets for generations (see Nourishing Traditions by Sally Fallon). When you introduce milk kefir grains to raw milk, the milk undergoes a lacto-fermentation process, allowing the good bacteria to produce lactic acid, break down lactose (milk sugar), and predigest casein (milk protein). The end result of the fermentation process allows the milk to be both preserved and well-tolerated, even by people who can be sensitive to dairy.

Raw milk itself is very beneficial due to the good bacteria present, the available proteins, the naturally occurring vitamins and minerals (nothing synthetic added), and the enzymes which are present that aid digestion. Upgrading from plain raw milk, to raw milk kefir, brings in even more probiotics and enzymes that your body will thank you for!

Learn how to make raw milk kefir

What is Milk Kefir Like?

Homemade milk kefir, using raw milk, results in a thick, creamy, tangy and/or sweet drink with a slight fizz to it. It is similar to plain yogurt, except less thick.

The thickness, flavor, and intensity will all depend on how long you allow it to ferment and the temperature of the room. The longer it sits at room temperature on the counter, the stronger the flavor and intensity will be. The warmer the room, the quicker it will ferment. You can allow it to ferment for anywhere from 12-48hrs. I prefer my milk kefir thick and tangy, so I usually lean towards 48hrs, when I notice the whey separating a good amount.

Is Milk Kefir Difficult to Make and Maintain?

If you are new to the world of fermenting, milk kefir is truly the easiest place to start. It requires only two ingredients, minimal kitchenware, and the whole process is largely passive. Most importantly, it is essentially fool-proof. I have never “messed up” or “killed” my grains, nor have I ended up with milk kefir that was inedible.

You will need to source good quality raw milk and good quality kefir grains. These grains can be dehydrated, as you will find at Cultures for Health, or these grains can be activated, as you will find at The Savvy Saige Etsy Shop. Getting started with the dehydrated grains will take longer to get going, but either way you choose to go will result in a tasty probiotic drink.

If you have ever considered sourdough, but find the idea of maintaining your starter stressful or time consuming, kefir grains don’t have that worry to them at all. You can keep your grains going indefinitely, making a new batch of milk kefir each time one batch is completed. Or, you can place your grains in raw milk in a jar secured with a lid, and place them in the refrigerator until you are ready to make a new batch. This is called keeping the grains “fed”. As long as they are never without milk, they will continue to live and be usable. If you plan on taking a long-term break, as in several months, I would suggest switching out the milk that the grains are in every few weeks.

Berries 101

Frozen mixed berries are my go-to for my mixed berry kefir smoothies. At my local grocery store, I buy a 10oz bag of “Berry Medley”. It contains whole strawberries, blackberries, raspberries, and blueberries. These frozen berries are USDA certified organic. non-GMO, and unsweetened.

When berries are in season, you can definitely use fresh ones! However, I like to have these frozen bags on hand so that I can enjoy these kefir smoothies year-round. Using frozen berries also creates a really nice consistency for the smoothie, with no ice cubes needed. I actually prefer it over fresh berries. If you really wanted to go all out, you could buy local berries in season and freeze them yourself.

Health Benefits of Berries

While I keep added sugar to a minimum in my daily diet, I never think twice about naturally occurring sugars and carbohydrates in whole-food. As long as I buy quality ingredients, I don’t worry about following any specific diets, counting calories, or pairing certain foods together.

With that being said, I absolutely love berries. Berries are my favorite type of fruit, and they offer a wide range of health benefits.

Strawberries (see source):

• 91% water, 7.7% carbohydrates, 0.7% protein, 0.3% fat
  • Glycemic index of 40, which is low and considered safe for people with diabetes
  • 26% of the carbohydrate content is fiber, soluble and insoluble
    • Fiber is necessary to feed the good bacteria and improve digestive health
• Vitamins and Minerals
  • Vitamin C- antioxidant necessary for immune and skin health
  • Manganese- trace element needed for many bodily processes
  • Folate (Vitamin B9)- needed for normal tissue growth and cell function (pregnancy!)
  • Potassium- aids in regulating blood pressure
  • Iron, copper, magnesium, phosphorus, vitamins B6, K, and E
• Antioxidants and Plant Compounds
  • Anthocyanins
    • More than 25 different anthocyanins present in strawberries, they are associated with heart health. They are also responsible for the bright colors of fruit (you always want to eat the rainbow).
  • Top Source of Phenolic Antioxidants- 2-11x greater than other fruits. Linked to fighting bad bacteria and reduced risk of cancer.
• Reduced Risk of Many Chronic Diseases
  • Heart Disease
  • Metabolic Syndrome and Type II Diabetes
  • Cancer and Tumor Formation
• Additional
  • Improve blood antioxidant status
  • Decrease oxidative stress
  • Reduce inflammation
  • Improve vascular function
  • Improve your blood lipid profile
  • Reduce the harmful oxidation of LDL (bad) cholesterol

Blackberries (see source):

• Superfood with beneficial vitamins, minerals, fiber, and antioxidants. Low in carbohydrates and fats.
• Glycemic index of 25 (low) and glycemic load of 4 (very low)
• Vitamin C
  • 1 cup of blackberries has 30.2mg of vitamin C (half the daily recommended value)
  • Needed for collagen formation, wound healing, reduce free radicals, absorb iron, and regenerate the skin.
  • Acts as an antioxidant, reducing the formation of cancer-causing substances. Also reduces oxidative stress, which can lead to cancer.
• High Fiber
  • reduce cholesterol
  • promote regular bowel movements
  • manage blood sugar levels by slowing the rate of sugar absorption
  • make you feel fuller for longer after eating
  • provide fuel to nourish healthy gut bacteria
• Vitamin K
  • helps blood to clot
  • plays a role in bone metabolism (deficiency may lead to bone thinning and fractures)
  • deficiency- may lead to easy bruising, heavy menstrual bleeding, and blood in stool or urine
• Manganese
  • healthy bone development
  • healthy immune system
  • metabolize carbs, amino acids, and cholesterol
  • key role in the formation of collagen
  • prevent osteoporosis
  • manage blood sugar levels
  • reduce epileptic seizures
• Brain Health
  • help prevent memory loss caused by aging
  • antioxidants help fight free radicals and alter how brain neurons communicate
    • reduce brain inflammation
• Oral Health
  • antibacterial and anti-inflammatory abilities against some types of bacteria that cause oral disease
  • may help prevent and control gum disease and cavities

Raspberries (see source):

• High in Antioxidants
  • help your cells fight and recover from oxidative stress
  • vitamin C, quercetin and ellagic acid
    • ellagic acid may repair damaged DNA
  • anti-inflammatory and antioxidative effects that may reduce your risk of chronic diseases, such as heart disease, diabetes, obesity and cancer
• High Fiber and Tannin Content
  • low-glycemic
    • unlikely to raise blood sugar levels
    • may lower blood sugar and improve insulin resistance
    • tannins- by blocking alpha-amylase, raspberries may reduce the number of carbs absorbed after a meal, which lessens the impact on your blood sugar
• Cancer Fighting Properties
  • high levels of antioxidants may protect against cancer
  • berry extracts, including those of red raspberries, block the growth of and destroy cancer cells in test-tube studies on colon, prostate, breast and oral (mouth) cancer cells
  • in one test-tube study, red raspberry extract was shown to kill up to 90% of stomach, colon and breast cancer cells
  • Another test-tube study demonstrated that sanguiin H-6, an antioxidant found in red raspberries, led to cell death in over 40% of ovarian cancer cells
• Additional Benefits
  • anti-inflammatory properties which may reduce symptoms of arthritis
  • believed to protect against arthritis by blocking COX-2, an enzyme responsible for causing inflammation and pain
  • may aid weight loss- 85% water
  • high in antioxidants, which can help reduce signs of aging by fighting free radicals in your body

Blueberries (see source):

• Superfood- among the most nutrient-dense berries
• Antioxidants
  • one of the highest antioxidant levels of all common fruits and vegetables (flavonoids)
  • may help to neutralize some of the free radicals that damage your DNA
• appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease
• help maintain brain function and improve memory in older adults
• bioactive compounds in blueberries may be helpful for managing blood sugar
• anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism
  • Improved insulin sensitivity may lower the risk of metabolic syndrome and type 2 diabetes
• found to improve exercise performance and decrease certain inflammatory markers
  • may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance

Honey as a Natural Sweetener

Honey is made by hardworking honeybees, who collect nectar from flowers and take it back to their hive. They then chew on it until it turns into honey. Next, they deposit the honey into tiny, waxy storage units called honeycombs, and fan it with their wings to dry it out, a process that makes it stickier.

Pretty cool right? Here is why I use honey on a regular basis:

Antioxidants

• Flavonoids and polyphenols are powerful antioxidants that have anti-inflammatory properties
• Help fight free radicals

Soothing Effects

• Can help ease irritation and decrease inflammation from a sore throat
• Natural cough remedy
• Antibacterial properties

Additional Benefits

• Protect the cardiovascular system
• Relieve symptoms of gastroenteritis
• Prevent memory disorders

(sources)

Making Your Own Mixed Berry Kefir Smoothie

Ready to get started making your own super simple kefir smoothies packed full of vitamins, minerals, antioxidants, and probiotics? Let’s get started!

Ingredients

• Homemade milk kefir (2 cups)
• Frozen mixed berries (1 cup)
• Honey (1 tablespoon)

Supplies

• Wide mouth quart size mason jar
• Immersion blender

Instructions

1. Add homemade milk kefir, frozen mixed berries, and honey to a wide mouth quart size mason jar.

2. Using the immersion blender, blend until smooth.

3. Serve immediately or freeze for later.

Tips

• This recipe is perfect for a single serving. Can be multiplied any number of times according to how many servings you wish to make.
• Frozen or fresh fruit can be used. May wish to add ice if using fresh fruit.
• Honey is my favorite sweetener, but you can use other sweeteners such as maple syrup.
• I use a wide mouth quart size mason jar and immersion blender because I am usually only making 1 serving at a time, and I think it is quick and easy with minimal clean up. You can use a regular blender for this recipe as well.
• Can be used to make a smoothie bowl. I would suggest pouring your desired amount into a freezer-safe bowl, and put in the freezer for 5-10 minutes to help it solidify a little more. Then take out and top with fruit, seeds, nuts, honey, etc.
• Can also be used to make popsicles. Simply pour into popsicle molds and freeze.
• This smoothie is a great way to work in extra goodies:
  • spinach
  • kale
  • nut butters
  • collagen powder
  • protein powder
  • powdered supplements
  • chia seeds
  • anything you can think of- very easy to tweak according to your health goals and taste buds

Ways to Enjoy

While I usually drink this kefir smoothie as is, my next two favorite ways to enjoy it are kefir smoothie bowls and kefir smoothie popsicles.

For the kefir smoothie bowls, I usually top the smoothie mixture with fresh seasonal fruit, chia seeds, and a drizzle of honey.

Hope you enjoy a healthy sweet treat! If you find your favorite variation of making kefir smoothies, let me know in the comments. I may want to try it out!

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