RSU Expert: A Quick and Simple Healthy Smoothie

By adding spinach, Estonian kama flour, caraway seeds and horse-radish to kefir, you can make a healthy and nutritional smoothie in just a few minutes. This summery drink can be consumed as a snack between meals, or easily brought to work. You can also use other vegetables, for example spinach can be exchanged for beetroot powder, which will also change the colour of the drink.

A dietician’s advice

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To make one serving you will need (approximately)

• 0,5 l kefir
• a handful of fresh spinach (or a few teaspoons of spinach powder)
• 2 teaspoons of the Estonian mixed-grain flour, kama
• ½ teaspoon of caraway seeds
• 1 teaspoon of horse-radish

Spinach plays the main role in this drink, not just by dyeing the smoothie a fresh green colour, but because it’s a great source of iron. The kama flour is crucial too as it is made up of roughly ground and roasted wheat, barley, rye, and peas. Because the ingredients are roasted, the flour has a pleasant nutty flavour. It is also rich in protein, fibre and minerals.

As with any drink, it is possible to experiment and vary the ingredients. You can choose different fat percentages for your kefir, use other vegetables, or substitute the caraway seeds with something else you prefer.

Mix all the ingredients in a blender, and decorate the smoothie with fresh spring onions and bright slices of pepper. Remember that we eat with our eyes too!