Kefir breakfast smoothie

This kefir breakfast smoothie provides both the friendly 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. It is so simple and will provide vast benefits to you and the family.

This recipe uses oats-milk with a little dairy kefir. There is nothing wrong with bananas but you do want to keep the overall net carb load down, so we use only a quarter.

Can you have a smoothie without banana? Yes, but keep it light. Our stance is that it is the refined carbs like cake-flour and sugar that do the real damage, so bagels and chocolate cake are for high and holy days only, and certainly not for breakfast.

Kefir breakfast smoothie with arugula.
  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 grow 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.

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 helicobacter stomach infection that would not respond to conventional medication[4]; in just one week. The mechanism is not clear but probably it simply overwhelming the pathogens with millions of friendly bugs. 

It takes literally no more than five-minutes every morning to prepare it for your kefir breakfast smoothie. Having reestablished the normal flora in your gut you probably only need to take it once or twice a week; unless you regularly have artificial sweeteners. They are worse than sugar[2]

How to make kefir[3] is not rocket-science.


Interestingly a cup of kefir contains even more protein than an egg; 10g per cup. Add to that the highly absorbable form of calcium and you realise why we are punting this breakfast smoothie.

A large egg has only 6 grams of protein.


Arugula is also known as rocket; it 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 it is causing diarrhoea.

Interestingly there is more of the substances that keep down our blood pressure in the stalk of vegetables than in either the leaf or the tuber of a beetroot, for example; the nitric-oxide relaxes the muscles in the arteries.

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 phytonutrient called sulphoraphane[5] 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 enjoyed judiciously.

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

The only exception is when I am extracting the nectar from the gods from the honey-combs; then I indulge in a little more.

Natural honeycomb is the completely unrefined form and there's interesting research that it is the only known medication or food that helps with fatty-liver. That is a very serious disease, often terminal; oddly it is caused by chronic excessive carbohydrate consumption and not butter, cream or lard.

All of us need to keep our carbs, especially those that are refined, well under 150g per day, and those suffering from obesity, diabetes and fatty-liver far less. 1 tsp of honey in your kefir breakfast smoothie has seven grams.

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 probiotic, trying different milks and greens, and even using freshly-ground nuts or seeds.

This berry smoothie is another favourite in our home.

Commercial 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.

Only someone who suffers like I did for so many years with severe heartburn will understand how this kefir breakfast-smoothie made an incredible difference to my sense of well-being.

Enjoying many deeply coloured foods on a daily basis has been shown to dramatically lower the all-cause of death. Fermenting them further has sparked interest in using lactobacillus cultures, many of which are found in kefir, to promote the probiotic benefits of beetroot juice, for example, enhancing the antioxidant activity.

We are experimenting with this in our kefir breakfast smoothies by allowing them to stand and ferment for an hour or two before drinking them.

Increasing the number of friendly-bacteria and yeasts in our gut, starting in the mouth, means a far greater chance that when exposed to pathogens, as we all are on a daily basis, then they will be completely outnumbered.

This purple power smoothie is another of our favourites.

Spicy kefir smoothie

One generally thinks of a smoothie as being something sweet; that, of course, need not be so. We first made this kefir salsa as a condiment to go on other dishes and even sandwiches; then we discovered just how lovely it was all on its own. Made from tomatoes, avocado and peppers it is an all-round delight.

Kefir salsa also makes a good but very different smoothie.

Whole grains like this completely unrefined grits is rich in bran; that's where nearly half of the protein is found, many B vitamins and especially the lignans; they are phytonutrients that help prevent malignant breast tumours and cardiovascular disease.

Join the Food Snob movement and avoid refined grains; they have no taste in any case as compared with this mealiemeal porridge.That's why most commercial cereals are loaded with salt and sugar.

Are we Food Snobs or epicureans?

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