Coffee and Banana Probiotic Smoothie
This gut healthy coffee and banana probiotic smoothie is loaded with delicious flavors and gut healthy bacteria that support your health, digestive regularity, and support your immunity.
If there is one way to my heart it is definitely through coffee. Coffee in the morning, coffee ice cream in the evening, and apparently coffee in my smoothies during the day!
Y’all know that I love me a good smoothie… especially when it is thick, creamy, coffee-y AND is good for your gut! If you’re looking for a quick meal or snack on the go, this creamy banana smoothie is a perfect option that will keep you full for hours because of its high protein content.
What is Kefir?
The dairy product that I chose is low fat, unflavored Kefir! If you do not know what Kefir is, it is a fermented dairy product (yes, it’s a bit sour and tangy) that contains loads of live and active cultures otherwise known as probiotics. Kefir is different from yogurt because it has a more drinkable consistency and contains higher amounts of live an active cultures, which also makes it a tangier flavor. Like milk, kefir has varying fat options from non fat to whole milk/full fat! For most brands, the live and active cultures are added after pasteurization so that they are not inactivated by the heat. Kefir also has protein and other healthy vitamins and minerals we find in dairy milk like vitamin D, calcium, potassium, and phosphorous making it a nutritional powerhouse. I prefer to choose unsweetened kefir which has no added sugar but there are a lot of delicious flavored options as well.
If Kefir is not your preference, you can easily sub in low fat or full fat milk in its place without sacrificing nutrition or creaminess! You will however lose out on the gut healthy bacteria as regular milk is not a good source of probiotics in contrast to Kefir.
What Are Probiotics?
Probiotics are live microorganisms that can have positive health benefits, strengthen your immune system, and maintain healthy gut microbiota. Probiotics are certain bacterial strains and not enzymes, which is a common misperception. While some individuals will take probiotic supplements, probiotics can also be found in fermented dairy products like yogurt and kefir, sauerkraut, kimchi, and other fermented foods. It’s important to understand that not every bacteria is a probiotic bacteria and only certain strains that are present in specific amounts in a food can have health benefits. The most common strains of probiotic bacteria added to foods are lactobacillus and bifidobacterium which must be present in high enough amounts in a food to have a health benefit.
Are Prebiotics and Probiotics the Same?
No, prebiotics and probiotics are two different things but they should be paired together. Think of prebiotics as the food that the probiotics want to eat. Prebiotics are a fiber found in lots of plant-based foods like certain fruits, vegetables, beans, and certain whole grains. Pairing these two together as a synbiotic (another term you will hear) will actually help you get the most out of your probiotic. Bananas are naturally high in prebiotic fiber and are great to pair with a probiotic containing food like greek yogurt and kefir.
Now, let’s chat about this gut healthy smoothie.
How to Make Your Smoothie Creamy
Creating thick and creamy smoothies is an art form I truly enjoy. Here are three tips to make a thick and creamy smoothie:
Ice is the quickest way to ruin a smoothie in my opinion so the most important thing for a thick smoothie is to use frozen fruit. If you choose to use fresh fruit, your smoothie will still be nutritious but definitely not as thick! Think of the frozen fruit as your ice… an important ingredient in the smoothie world. Ice ice baby.
The second factor for a thick smoothie is limiting your liquid amount. I have one total cup of liquid in this smoothie (with coffee and kefir) which is plenty to blend. If you are looking for an easy to drink smoothie that is more liquid consistency then go for the full cup. If you’re looking for a milk shake consistency, start with ½ cup of Kefir an slowly increase from there as needed!
Finally, the third key factor with this smoothie is the pudding mix that MUST BE WELL BLENDED!!! Even when you think your smoothie is done blending, give that baby a few more good pulses! This really incorporates the pudding mix which acts as a thickening agent and gives your smoothie that creamy consistency we all desire! What is the best blender for smoothies? I personally am a Ninja fan and I have been using this ninja blender! For this smoothie, I always use these 16 oz Personal Blender cups because I love the individual serving size and the fact that they’re easy to clean.
Ingredients:
Plain Kefir: Your source of probiotics.
Banana: Your main source of prebiotics.
Frozen riced cauliflower: This will also add fiber that the probiotics love. I almost always include riced cauliflower in my smoothies because it is mild in flavor and an easy way to add more vegetables to my day.
Vanilla protein powder: I use a whey protein powder because it’s a very high quality protein. There are tons of great brands out there, this is the one I have been using lately that is tasty and more affordable. I also love 1st Phorm for protein but have not found a plant based protein powder I love so no recommendations there.
Coffee: I usually use the leftover coffee from my morning brew but have also used instant coffee which results in a more robust and delicious coffee flavor.
Peanut Butter: Peanut butter is a flavorful way to add in some protein and healthy fats but you could opt for PB2 or PBfit powder which are lower in fat and therefore lower in calories if you are trying to watch your calorie intake.
Recipe FAQs:
Can Kefir be frozen?
Technically, kefir can be frozen. I have always used Lifeway Kefir and they recommend freezing it in an ice tray to best preserve flavor and texture. I do recommend keeping the kefir in your refrigerator to maintain the integrity of the probiotic cultures which might not like the cold temperature of the freezer.
How long does kefir last once it is opened?
Unlike regular dairy milk which stays fresh about 14 days after it is opened, kefir can last all the way until the date that is printed on the bottle. This longer shelf life is because of the higher bacterial activity which keeps it safe to drink until its printed date.
Is Kefir lactose free?
Kefir is a great dairy option for people with lactose intolerance because it is lactose free. Cultured yogurts can also be enjoyed by those with lactose intolerance. This is because the bacteria that is present in kefir and cultured yogurts actually feeds off of the lactose in milk which naturally lowers the lactose and makes it enjoyable for people with lactose intolerance.
Coffee and Banana Probiotic Smoothie
Ingredients
Instructions
- Add all ingredients to your blender.
- Give it a good blend until everything is well combined, roughly 2 minutes. You may need to give it a few shakes to loosen up all of the frozen bananas and make sure they are well incorporated. Enjoy!
Hey! I’m Lauren
I’m a Registered Dietitian and busy toddler mom committed to bringing you delicious, nutritious, and easy-to-make recipes!