Banana & Blueberry Smoothie

Name: Banana & Blueberry Smoothie
Prep time: 5 min
Total time: 5 min
Ingredients: 200 ml Kefir; 100 g Frozen blueberries; ½ Banana; 1 serving Collagen powder (bovine or marine); Ice, optional

5 minGluten-freeMenstrual phaseGut healthNo-cookSmoothies

Servings:

Ingredients

—Low-fat kefir — 200 ml
—Frozen blueberries — 100 g
—Banana — ½
—Collagen powder (bovine or marine) — 1 serving
—Ice, optional

Allergens

Contains dairyContains fish

Method

01Add all the ingredients to a blender.
02Blend for 30–60 seconds until smooth.
03Serve immediately.

Why this works

Blueberries are rich in antioxidant anthocyanins, kefir's fermentation provides live probiotic cultures and is generally easier to digest than milk, and collagen peptides have shown benefits for skin elasticity. A good no-cook option for lower-energy days.

Sources

— Advances in Nutrition, 2020 — Frontiers in Microbiology, 2016 — Skin Pharmacology and Physiology, 2014

Nutrition (per serving)

170

kcal

12g

protein

fat

22g

carbs

fiber

Always check product labels for allergens.