This recipe is okay for diabetics and those watching their insulin levels because of its good protein to carbohydrate ratio.
1 cup fat-free milk*
6-oz fat-free plain yogurt
2 tbsp walnuts
2 tbsp flaxseed meal
1/2 cup blueberries
dash of ground cinnamon
Pour milk into a blender container; add the yogurt, walnuts, flaxseed meal, and blueberries. Sprinkle ground cinnamon over top. Blend for 15 to 20 seconds until smooth.
*May substitute equal amount of low-fat calcium enriched soy milk.
Yield: 1 serving
384 calories, 22 g protein, 45 grams carbs, 6 g fiber, 16 g (1 saturated) fat, 7 mg cholesterol, 232 mg sodium
If low on potassium, use a banana instead of blueberries or add half a banana to the above. Remember that changes the nutritional numbers!