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Probiotic-Rich Smoothie Recipe With Avocado

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Probiotic-Rich Smoothie Recipe With Avocado

 

A quick and healthy creamy smoothie, perfect for breakfast or an afternoon. It’s so quick and easy to throw something together when you’re in a rush and even better, it’s so good for you because it’s packed full of nutrients.
 
Combine some simple super foods:
 

Kefir

 

Kefir is a fermented milk drink, cultured from kefir grains. It is a rich source of calcium, protein and B-vitamins. It is incredibly beneficial for digestion and gut health. Homemade kefir contains about 50 different microorganisms, making it a much more potent source of probiotics than other fermented dairy products. It contains the probiotic Lactobacillus kefiri, and the carbohydrate kefiran, both of which can protect against harmful bacteria including Salmonella, Helicobacter Pylori and E. coli. The lactic acid bacteria have already pre-digested the lactose in kefir. People with lactose intolerance can often eat kefir without problems. Kefir has amazing health benefits.
 
 

Avocado

 
The best part about putting avocado in a smoothie is the smooth texture it provides and the light flavor it gives out. They are incredibly nutrient dense, meaning that they’re one of those foods that have the max amount of nutrients per calorie. It’s not only rich in fiber, protein, and omega-3 fatty acid, but also delivers many other essential vitamins and minerals too. Some people even say that avocados are considered one of the healthiest foods to eat on the planet.
 

 Blueberries

 
Blueberries are packed with vitamin C nutrition. In just one serving, you can get 14 mg of Vitamin C – almost 25 percent of your daily requirement. They are a good source of dietary fiber. A handful of blueberries can help you meet your daily fiber requirement. Dietary fiber may reduce the risk of heart disease and adds bulk to your diet, which may help you feel full faster. Blueberries are high in manganese. Manganese helps the body process cholesterol and nutrients such as carbohydrates and protein.
 

Banana

 

The curvy yellow fruits are high in potassium and pectin, a form of fiber. They can also be a good way to get magnesium, vitamins C and B6. Bananas are high in antioxidants, which can provide protection from free radicals. They are known to reduce swelling, protect against developing type-2 diabetes, aid in weight loss, strengthen the nervous system and help with production of white blood cells, all due to the high level of vitamin B6 that bananas contain.

 

Coconut Oil

 

A primary source of traditional fat throughout the tropics, coconut oil has a unique profile in its saturated fat content – specifically medium chain triglycerides.  These fats don’t require pancreatic enzymes for digestion and are immediately available for energy. It is rich in lauric acid, which is known for being antiviral, antibacterial and antifungal, and contains no trans fat. The medium chain triglycerides in coconut oil have been shown to increase calories burned over 24 hours by as much as 5%, potentially leading to significant weight loss over the long term.

 

Egg yolk

 

Egg yolks provide valuable vitamins (A, D, E and K), omega-3 fats and antioxidants lutein and zeaxanthin. They are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of. One egg yolk contains nearly 215 mg of choline. The cholesterol in egg yolks is not associated with high blood cholesterol levels or heart disease. Free-range or “pastured” organic eggs are far superior when it comes to nutrient content.

 

CACAO

Cacao powder

 

Cacao is the raw, unprocessed form of chocolate. Cacao beans can be considered a superfood offering a wealth of antioxidants and essential vitamins and minerals:

  • Magnesium, calcium, sulfur, zinc, iron, copper, potassium, and manganese
  • Polyphenols called flavonoids, with antioxidant properties
  • Vitamins: B1, B2, B3, B5, B9, E
  • Essential heart-healthy fat: oleic acid a monounsaturated fat
  • Protein
  • Fiber

The benefits of cacao are truly fantastic: it can improve your memory, reduce heart disease, shed fat, boost immunity, and create loads of energy. Raw cacao contains nearly four times the antioxidant content of regular processed dark chocolate, 20 times more than blueberries, and 119 times more than bananas. To receive the greatest benefits from cacao, look for ‘raw’, non-roasted cacao beans.

 

Collagen

 

Collagen is a protein that provides structure to much of your body, including bones, skin, tendons and ligaments. There are at least 16 types of collagen.  According to studies, supplemental collagen may help improve skin texture, muscle mass and reduce osteoarthritis pain. Animal products such as bone broth, gelatin, chicken skin and pork skin are very high in collagen.

 

Probiotic-Rich Smoothie Recipe with Avocado

 

Ingredients

1 banana

1/2 cup frozen blueberries (or other berries)

1/2 avocado

1 cup milk kefir (natural yogurt or fermented coconut water)

2 pastured raw egg yolks

1 tablespoon of coconut oil

1 tablespoon of raw cacao powder

1 tablespoon of almond butter (optional – but taste better)

1 tablespoon of Collagen Hydrolysate or TruMarine Collagen as a protein base (optional)

 

Mix ingredients together and blend with a handheld blender until smooth.

Serve immediately. Refrigerate leftovers.

 

 

 

 

Sources:

9 Evidence-Based Health Benefits of Kefir – Authority Nutrition

Are Egg Yolks Good or Bad? – By Dr. Mercola

Raw Chocolate Health Benefits & Profile – Builtlean

Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.

Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study.

Immediate and Long-term Clinical Benefits of a Topical Treatment for Facial Lines and Wrinkles

Kefir improves lactose digestion and tolerance in adults with lactose maldigestion.

 


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