Refreshing Blueberry and Raspberry Kefir Smoothie with Fresh Mint - Healthy DASH Recipe | DietsPremium | Diets Premium
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Refreshing Blueberry and Raspberry Kefir Smoothie with Fresh Mint
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Refreshing Blueberry and Raspberry Kefir Smoothie with Fresh Mint

Hypertension (DASH) Snack DASH Diet Hypertension Light Meal
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
5 min
Portion
1
Cena (Lidl)
$0.69
Koszt / porcja
$0.69
Number of ingredients needed for preparation
5
Calories
219
Contains 219 calories per portion.
219 kcal
Protein/Portion
9g
Fat/Portion
4g
Carbs/Portion
37g
Fiber/Portion
~

Ingredients

Blueberries

Blueberries

100 Gram (100 Gram) • 64 kcal • $0.17
B: 0.7g
T: 0.3g
W: 14.5g
64 kcal
Fresh raspberries

Fresh raspberries

100 Gram (100 Gram) • 59 kcal • $0.17
B: 1.2g
T: 0.7g
W: 12g
59 kcal
Natural kefir 1.5%

Natural kefir 1.5%

200 Gram (200 Gram) • 92 kcal • $0.34
B: 6.8g
T: 3g
W: 9.4g
92 kcal
Ground cinnamon

Ground cinnamon

1 Gram (1 Gram) • 3 kcal
B: 0g
T: 0g
W: 0.8g
3 kcal
Fresh mint

Fresh mint

3 Gram (3 Gram) • 2 kcal • $0.01
B: 0.1g
T: 0g
W: 0.3g
2 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
8%

This recipe covers 8% of your daily calorie requirement.

Recipe: 219 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Pour chilled kefir into a blender pitcher, add rinsed blueberries, raspberries, a pinch of ground cinnamon, and fresh mint leaves.
2
Blend all ingredients until smooth and creamy. Pour into a tall glass and serve immediately garnished with an extra mint sprig.
Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
219 kcal
Protein
8.8g
Fat
4g
Carbs
37g
Refreshing Blueberry and Raspberry Kefir Smoothie with Fresh Mint
Bio-Analysis Recipe

Refreshing Blueberry and Raspberry Kefir Smoothie with Fresh Mint

219 kcal B: 8.8g T: 4g W: 37g
Glycemic Load
IG 65 ŁG 24
High
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 5 nutrients organized by category and RDA coverage.
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
51 min • Glucose: ~124.4 mg/dL • Insulin: 52.9 µIU/mL
70 90 120 140 160 140 mg/dL ~124.4 mg/dL (51m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
24.1 / serving
Net carbohydrates: 32.9g
Glycemic Index IG
65 / 100
Peak glucose concentration
~124.4 mg/dL
Estimated peak time: 51 min
Fat and fiber buffer
-32% of peak
Slowing dietary fiber: 4.1g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 32%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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