Friday, April 19, 2013


this is a recipe I posted on this blog back in 2011.  I often get requests for healthy smoothies so thought I would post this again.  (Reposts are on red blackground to alert they are reposts.)

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!

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