Good-for-You Smoothies

Batoota — Sat, 27 Mar 2021 06:58:23 +0000

Good-for-You Smoothies

Juice-bar smoothies are big calorie and carbohydrate bombs, which can be a problem for people with diabetes. That’s why we asked Jackie Mills, MS, RD, author of 1,000 Diabetes Recipes, The Big Book of Diabetic Desserts and other cookbooks, to develop these seven smoothie recipes. “The portion sizes of these drinks are smaller than you’ll get at your neighborhood smoothie shop, but they easily fit into a diabetic meal plan as part of a healthy breakfast or a revitalizing snack,” Mills says. These smoothies take advantage of seasonal produce, along with slow-digesting proteins from Greek yogurt, nut butters, tofu and cottage cheese—tasty and good for your blood sugar.

Blueberry-Almond Smoothie

Combine all ingredients in a blender. Puree until smooth. Serves 2.

1-1/2 cups fresh blueberries
1/2 cup plain fat-free Greek yogurt
1/4 cup slivered almonds
2 tablespoons wheat germ
2 tablespoons unsweetened almond milk or skim milk
2 teaspoons honey
1 cup ice cubes

Nutrition: Calories: 225; Fat: 8g (0g sat fat); Protein: 11.4g; Carb: 31g; Fiber: 5.3g; Chol: 0mg; Sodium: 34mg; Calcium: 97mg

Peanut Butter-Raspberry Smoothie

Combine all ingredients in a blender. Puree until smooth. Serves 2.

1 (6-ounce) container fresh raspberries (about 1-1/2 cups)
2 tablespoons skim milk
2 tablespoons natural smooth peanut butter
2 teaspoons honey
1 cup ice cubes

Nutrition: Calories: 170; Fat: 8.6g (1g sat fat); Protein: 5.1g; Carb: 20g; Fiber: 6.5g; Chol: 0mg; Sodium: 67mg; Calcium: 40mg

Strawberry-Banana-Flax Seed Smoothie

Combine all ingredients in a blender. Puree until smooth. Serves 2.

1-1/2 cups fresh strawberries, trimmed (8 ounces)
1/2 medium banana, sliced
1/2 cup soft tofu (about 4 ounces)
2 tablespoons ground flax seeds
2 tablespoons skim milk
2 teaspoons honey
1 cup ice cubes

Nutrition: Calories: 159; Fat: 4.7g (0g sat fat); Protein: 7.7g; Carb: 25g; Fiber: 5.4g; Chol: 0mg; Sodium: 10mg; Calcium: 122mg

Apple Spinach Smoothie

Combine all except ice cubes in a blender; puree. Add ice cubes; puree. Serves 2.

1 small apple, cored and chopped
2 packed cups baby spinach (2 ounces)
1/2 cup plain fat-free Greek yogurt
1/3 cup unsweetened apple juice or orange juice
2 tablespoons ground flax seeds
1 teaspoon maple syrup
1 cup ice cubes

Nutrition: Calories: 138; Fat: 2.4g (0g sat fat); Protein: 7.4g; Carb: 24g; Fiber: 5.2g; Chol: 0mg; Sodium: 69mg; Calcium: 78mg

Spiced Raspberry Cottage Cheese Smoothie

Combine all ingredients in a blender. Puree until smooth. Serves 2.

1 (6-ounce) container fresh raspberries (about 1-1/2 cups)
1/2 cup fat-free cottage cheese
2 pitted dates
2 tablespoons old-fashioned rolled oats
1 teaspoon honey
Pinch ground cinnamon
1 cup ice cubes

Nutrition: Calories: 134; Fat: 1g (0g sat fat); Protein: 8.4g; Carb: 25g; Fiber: 6.4g; Chol: 3mg; Sodium: 216mg; Calcium: 55mg

Nutty Blackberry Smoothie

Combine all ingredients in a blender. Puree until smooth. Serves 2.

1 (6-ounce) container fresh blackberries (about 1-1/2 cups)
1/2 cup plain fat-free Greek yogurt
2 tablespoons almond butter
2 teaspoons honey
1 cup ice cubes

Nutrition: Calories: 175; Fat: 9.3g (1g sat fat); Protein: 9.6g; Carb: 16g; Fiber: 6 g; Chol: 0mg; Sodium: 57mg; Calcium: 118mg

Gingery Strawberry-Kale Smoothie

Combine all except ice cubes in a blender; puree. Add ice cubes; puree. Serves 2.

1-1/2 cups fresh strawberries, trimmed (8 ounces)
6 large fresh curly kale leaves, stems removed
1/2 cup cold water
3 tablespoons lime juice
2 teaspoons grated fresh peeled ginger
2 teaspoons honey
1 cup ice cubes

Nutrition: Calories: 98; Fat: 1g (0g sat fat); Protein: 3.1g; Carb: 23.2g; Fiber: 3.7g; Chol: 0mg; Sodium: 31mg; Calcium: 112mg

Blueberry-Almond Smoothie – Hybrid Learning

Good-for-You Smoothies