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
