Diabetes Recipes

Diabetes Recipes

Enjoy the foods you love without spiking your blood sugar or complicating.

ADHD Facts

ADHD Facts

Get the facts on this common behavioral disorder and see if someone in your life is at risk. 

Pain-Stopping Tip

Pain-Stopping Tip

Fool your body from feeling pain with one simple move.

7 Diet-Friendly Smoothie Recipes

From sweet to savory, these diabetes-smart smoothies won't throw off your blood sugar.

7 Diet-Friendly Smoothie Recipes

Cool Off with Healthy Smoothies!

Smoothies are an easy, cool, no-cook option, but many 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 for us.

"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 also take advantage of seasonal produce -- along with Greek yogurt, nut butters, tofu, or even cottage cheese -- to add some protein, which helps your body digest them more slowly. This, in turn, is good for your blood sugar and keeps you satisfied. (Discover the 10 best foods for your blood sugar.)

Blueberry-Almond Smoothie

Packed with protein from yogurt, almonds, and milk, plus fiber from blueberries and wheat germ, this is a satisfying smoothie. (Check out these 7 healthy snacks for better blood sugar.)

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

Combine all ingredients in a blender. Purée until smooth.

Serves 2

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

Fresh raspberries are packed with fiber and peanut butter adds heart-healthy fat for a smoothie that will keep your blood sugar steady. (Learn how eating right helps you manage your blood sugar.)

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

Combine all ingredients in a blender. Purée until smooth.

Serves 2

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

Soft tofu lends silky texture and satisfying protein to this flavorful smoothie. Flax seeds contribute fiber and a dash of omega-3 fatty acids. You can buy ground flax seeds, or pick up whole seeds and grind them in a coffee spice grinder.

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

Combine all ingredients in a blender. Purée until smooth.

Serves 2

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

The blend of apple, spinach, and Greek yogurt makes a rich, savory smoothie recipe. A touch of maple syrup is just enough to balance the flavors without throwing off your blood sugar. (Learn about more benefits of yogurt.)

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

Combine all ingredients except ice cubes in a blender; purée until smooth. Add ice cubes; purée until smooth.

Serves 2

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

This smoothie is packed with protein from cottage cheese and fiber from raspberries and oats to keep your blood sugar steady. A touch of honey rounds out the flavor.

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

Combine all ingredients in a blender. Purée until smooth.

Serves 2

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

The combo of Greek yogurt and almond butter balances the sweet-tart flavor of the blackberries. Here's how those blackberries can help your memory, too.

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

Combine all ingredients in a blender. Purée until smooth.

Serves 2

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

When you make a smoothie that uses greens, such as kale or spinach, you'll end up with a nicer texture if you blend them with the ingredients, and then add the ice.

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

Combine all ingredients except ice cubes in a blender; purée until smooth. Add ice cubes; purée until smooth.

Serves 2

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

Take care of your ticker, too: Discover the 7 best foods for your heart.

July, 2012