3 Ingredient Fermented Milk Kefir & GAPS Yogurt Smoothies
I don’t consider a meal complete without probiotics. Whether this be sauerkraut, fermented carrots, kombucha, milk kefir, or homemade fermented yogurt, we aim to consume cultured foods daily in our home. They provide delicious side dishes that add variety, tang, saltiness, crunch, color, or a sweet treat like a smoothie.
Why Eat Fermented Milk Kefir or Yogurt?
- These smoothies are packed with nutrients, vitamins, minerals, and probiotics. According to PubMed, “Fermented foods provide many health benefits such as anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity.” (source)
- This recipe can be made into several flavor variations by adding different fruits.
- Large batches can be made ahead and frozen for busy days.
- The kids love drinking kefir and yogurt smoothies or eating them in frozen popsicle form.
What is Milk Kefir?
Before we began eating the GAPS diet, I had never heard of milk kefir, and when I did, I was slightly leery of the grains, which are basically clumps of beneficial bacteria. Milk kefir is a fermented dairy beverage, created by combining kefir grains and milk. During the fermentation process, carbon dioxide and lactic acid are produced, resulting in a slightly bubbly, tangy, yogurt-like drink. During fermentation, the kefir grains break down the lactose into simple sugars: galactose and glucose, so even those with lactose or dairy sensitivities can often consume milk kefir.
How to Make Fermented Milk Kefir or Yogurt?
If you are new to making milk kefir, you will need a few basic supplies: milk kefir grains, a mason jar, and milk. I also highly recommend this strainer, as it easily separates the kefir from the grains without metal (avoid metal with fermented foods) when making a new batch. For step by step directions how to make milk kefir, check out this post.
If you want to stick with yogurt, check out this post to learn how to make your own fermented yogurt at home.
Do not worry, if you do not have milk kefir or homemade fermented yogurt, you can use kefir or yogurt from the store. I recommend whole milk, grass-fed, and organic if possible, as it will be more nutrient-dense.
Probiotic-Rich Kefir or Yogurt Smoothies Recipe
3 Ingredient Fermented Milk Kefir & GAPS Yogurt Smoothies
I don't consider a meal complete without probiotics. Whether this be sauerkraut, fermented carrots, kombucha, milk kefir, or homemade fermented yogurt, we aim to consume cultured foods daily in our home. They provide delicious side dishes that add variety, tang, saltiness, crunch, color, or a sweet treat like a smoothie.
TOOLS YOU MAY NEED:
SUPPLIES NEEDED:
Instructions
1. Add 2 cups of fresh or frozen (thawed) fruit to a large mixing bowl. Our favorite fruits are strawberries or mango.
2. Pour 2 quarts (8 cups) of fermented milk kefir or yogurt over the fruit.
3. Drizzle 1/3- 1/2 cup of honey over the kefir or yogurt.
4. Use an immersion blender and blend until the honey and fruit are well-incorporated.
5. Taste test. Add more honey if desired (*see recipe notes).
6. Pour into popsicle molds or freezer safe pyrex dishes to freeze or into quart jars to store in the fridge.
7. Use within 4-5 days if refrigerating.
Notes
- Yogurt will produce a thicker consistency smoothie. Adding 1/3 cup of water can help it blend more smoothly.
- The longer your homemade fermented milk kefir or yogurt is fermented, the more sour and tangy it will become. It is still very healthy to consume! You may prefer to add more honey.
- Consider different fruit and veggie variations for this recipe. We love adding fresh squeezed lemon juice, blueberries, raspberries, or pears to mix it up.
Do you make smoothies? What are your favorite recipe variations?
Resources
Posts
How to Make Fermented Carrots (That Picky Eaters Love!)?
How to Make Milk Kefir?
GAPS Diet Fermented Foods
What is the GAPS Diet? An Easier Explanation
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