Kefir is one of my daily essentials. The fuzzy, bubbly drink is one of my favorites because it is loaded with probiotics, fills me up, and is low in sugar (I make a plain version without any additives).

In this recipe I used my homemade kefir (made using the YoGourmet Kefir starter I found at Whole Foods). I’ve been wanting to make homemade kefir for a while, but saw so many different instructions I got overwhelmed. The YoGourmet kit has simple instructions, and you don’t have to worry about straining kefir grains and keeping them in your fridge. All you need is milk and the kefir starter (I used 2% milk). Perks of making your own homemade kefir:

1. It is cheaper than buying from the store
2. It is better for the environment (less wasted plastic from the kefir bottles)
3. It tastes better (less bitter and more drinkable than kefir you typically find in the grocery according to various friends and family members). While I used my homemade kefir, you can also use store-bought Kefir for this recipe. I like Plain Lifeway Kefir.

I recently went to a “speed dating with nutritionists” community event with Baptist Health, where we had the opportunity to learn about different nutrition subjects and ask questions to expert nutritionists. In the gut-health section, I first learned about prebiotics, types of fiber that provide nutrients to bacteria. Our nutritionist mentioned the importance of combining prebiotics with probiotics to maximize our nutritional intake, and this recipe surely does so by combining berries (prebiotic source) with kefir (probiotic source). Learn more about prebiotics and probiotics here.

This recipe is also loaded with other important nutrients from the chia seeds. Here’s how I made this delicious, sugar-free treat.

Ingredients:

• 1 cup of kefir
• 1 cup of blueberries (fresh or frozen)
• 3 drops of vanilla stevia extract 
• 4 tablespoons of chia seeds

Instructions:

1. Blend blueberries, kefir and vanilla stevia extract (or 1 packet or tablespoon of your preferred sweetener).
2. Stir in chia seeds
3. Place in refrigerator for at least four hours
4. Stir and enjoy!

Notes:

I would have added bananas for natural sweetness instead of the stevia extract (if I had these at home) in order to maximize my nutritional benefit!