Kefir breakfast smoothie

Kefir breakfast smoothie with arugula.

Kefir breakfast smoothie provides both the bacteria that the intestine must have and the fibre that they need to feed on. The taste is simply divine; make it as sour as you like by adding more or less of the probiotic that you grow in your own kitchen; that too is simple and will provide vast health benefits to you and the family.

  1. One cup of oats milk; you could use dairy, or even an almond extract.
  2. 3 - 5 TBSP kefir.
  3. 1/4 banana or other stewed fruit.
  4. 1 cup of washed and deveined arugula or other greens.
  5. 1 tsp of raw honey.

A stick blender is much easier to clean than the conventional type, and a lot more handy. If you are purchasing, get one with the largest motor you can find.

Oats milk

Oats milk is a good alternative to dairy if you have aversion to it. It is very simple to make so for heaven's sake do not go out and spend a fortune; in your own kitchen it literally costs one twentieth to blend up and can be done in a jiffy.

It is a good source of calcium and has a rich and creamy taste not unlike dairy milk.


Kefir is a natural probiotic that I believe every single family should keep in their own kitchen. There is a vast amount of research coming out on the importance of the microbiome as it is called, living in the alimentary canal. And these friendly bugs are seriously under attack from all the chemicals added to food, and overuse of antibiotics.

It is only an anecdote but kefir cured my fifteen year belly ache caused by a heliobacter stomach infection that would not respond to conventional medication; in one week. 

It takes literally no more than five minutes every morning to prepare it for your kefir breakfast smoothie.


Arugula, also known as rocket, is one of my favourite dark green leafy vegetables. It has a soft stalk so after washing it is not necessary to devein it unless you are one of the unusual people who gets so much fibre from your food that you are getting diarrhoea.

So arugula is perfect for your kefir breakfast smoothie but you could equally easily use kale or young Swiss Chard leaves. It is particularly rich in the phytochemical called sulphoraphane that contributes enormous benefits to our well-being.

Raw honey

Runny versus crystallised honey.

When you open a bottle of raw honey you immediately become aware of an intense scent; that of the millions of flowers literally that the bees have visited. Once heated these labile photochemicals and their benefits are lost.

Just try comparing the scent from a bottle of natural honey compared to one from the supermarket; chalk and cheese. Astonishingly researchers have found that it actually lowers the fasting blood sugar of non-insulin dependent diabetics, but still needs to be used judiciously.

I am a beekeeper, but still limit myself to a maximum of five teaspoons a day, and usually less. You will not find runny or creamed honey like that above in most shops but from a small local hobbyist; it is perfect for your kefir breakfast smoothie.

Kefir breakfast smoothie

Kefir breakfast smoothie is a sweet treat for your tongue and a sour one for your colon. Perfect it to your family's taste by adding more or less of the sour probiotic, trying different milks and greens, and even adding freshly ground nuts or seeds. This berry smoothie is another favourite in our home.

Commerical yoghurts do have some probiotic activity if they have not been pasteurised, but far less than kefir which has over 30 different friendly bugs.

It is so simple to enjoy these kefir benefits from your own kitchen.


This site from me, Dr Bernard Preston, DC is all about improving both your own well-being and that of the planet. By combining the benefits of both green and blue zone living we can ensure a happy future for ourselves and future generations.

If you have never heard of blue zone longevity before then you are in for a treat, but it is hard work; these people live naturally into very old age and ten times as many achieve one hundred. Sign up to our newsletter below if this strikes a chord with you.

  1. Bernard Preston
  2. Healthy Breakfast Menu
  3. Kefir breakfast smoothie


Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself, your family and friends, and Mother Earth for future generations. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books!

Here are the back issues.

  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

Did you find this page interesting? How about forwarding it to a friend, or book and food junkie; or, better still, a Facebook or Twitter tick would help.


56 Groenekloof Rd,

Hilton, KZN

South Africa