Healthy – Tasty Smoothies
Healthy – Tasty Smoothies
While fruit juice is not always recommended for people living with diabetes or blood sugar issues due to the high sugar / low fiber ratio, whole fruits may actually be beneficial – including when they are blended into a smoothie.
However, if you’ve living with diabetes or a blood sugar issue, it’s always best to speak with your doctor or dietitian about the right amount of fruit for you.
1. Banana, Berry, Soy Smoothie
If you have a sweet tooth (like me) and are trying to indulge in a healthier way – you can boost your protein intake with this Banana, Berry, and Soy Smoothie. Soy (including tofu, which is a soy product) is a natural source of protein and healthy fats
and there is evidence that it can reduce some forms of coronary disease.
- 1 cup soy milk OR nut-milk product milk
- 5 oz. soft OR silken tofu
- 1 medium banana (peeled & halved)
- 2 cups fresh strawberries, raspberries, or blueberries
- 1 tsp. honey, agave, OR stevia * optional
Blend together until smooth; for a thicker consistency, add a few ice cubes before blending. Serve with a skewer of berries as garnish.
2. Banana Colada Smoothie
This banana colada is non-alcoholic, soothing and delicious, and the fresh pineapple contains bromelain , an enzyme that is an excellent anti-inflammatory and has the potential for anticancer properties.
- 2 medium bananas (peeled & halved)
- 1 cup coconut water
- 1/2 cup plain Greek or nondairy yogurt
- 1 cup pineapple chunks (if from a can, drain & rinse before blending)
- 3 cups crushed ice
Blend together until smooth. If desired, sprinkle raw or toasted coconut flakes on top after blending – serve with a pineapple wedge for garnish.
3. Blueberry Spinach Smoothie
Research indicates eating a moderate amount of blueberries on a regular basis may be linked to a reduced risk of cardiovascular disease and type 2 diabetes. There is evidence that blueberries may offer some individuals assistance with weight management.
Anthocyanins, a type of flavonoids found in blueberries, are a key component of their many health benefits.
- 1 cup blueberries
- 1 handful of spinach
- 1/2 cup plain regular or nondairy yogurt
- 1 cup of your favorite milk or milk product
- 1/2 medium banana
Blend together until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending. Serve with a skewer of berries as garnish.
4. Mango – Papaya Smoothie
Papayas are also rich in vitamin C and fiber and may have hypoglycemic potential
that some of its key bioactive compounds may help promote glucose uptake for some individuals, which may assist with blood sugar management.
This is another good recipe for those of us with a sweet tooth!
- 1 mango (peeled, pitted & quartered)
- 1/2 papaya (peeled, seeded & halved)
- 1C of spinach OR baby spinach
- 2 cups plain Greek or nondairy yogurt
- 2 tbsp. fresh lime OR orange juice
- 1/4 tsp. almond, vanilla or orange extract
Blend together until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending. Serve with a slice of mango or papaya as garnish.
5. Peanut Butter – Banana Smoothie
Is there anything better than bananas and peanut butter? I think not! Peanut butter contains protein allowing you to feel fuller longer, and bananas are a great source of magnesium and potassium, two essential minerals . . . And they are so tasty!
- 1 1/2 medium bananas (peeled & halved)
- 1 1/2 tbsp. natural OR low-sugar/low-sodium peanut butter
- 10 oz. of your favorite milk OR nut-milk product
Blend together until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending. Sprinkle with a tablespoon of chopped peanuts for garnish.
6. Spinach – Apricot Smoothie
Spinach is a delicious, fibrous, easy-to-come-by additive for many dishes (including smoothies) and its health properties are absolutely amazing – it is a superfood! Spinach contains iron, magnesium, calcium, potassium, and vitamins B6, C, and E . . . And more.
If large spinach leaves are too fibrous for you, try baby spinach – equally available in most grocery stores or supermarkets and equally nutritious.
- 2 to 3C spinach (OR Baby spinach) leaves (washed & packed down in the measuring cup)
- 2 medium bananas (peeled & halved)
- 1 cup apricots (washed, pitted & halved)
- a few slices of cucumber (peeled or unpeeled) *optional
Blend together until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending. Serve with 3 apricot halves on a skewer for garnish.
7. Raspberry – Avocado Smoothie
Avocado blends really well into smoothies, adding a lot of creaminess but not an overwhelming taste or unwanted, unhealthy fat. Avocados are also a natural source of fiber and healthy fats, which may help reduce cardiovascular disease risk in some people.
Raspberries are another source of anthocyanins, and coconut water provides a slightly tropical flavor with low amounts of sugar.
Adding yogurt to smoothies is a great way to boost their protein content and creaminess.
· 1 avocado (peeled and pitted)
· 3/4 cup coconut water
· 1/2 cup raspberries
· 1/2 cup plain OR low-sugar Greek or non-dairy yogurt
Blend together until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending. Serve with a wedge of avocado (sprinkled with citrus to lessen browning) or a skewer of berries’s a garnish.
More nutritious smoothie tips
If you’re just starting to incorporate smoothies into your healthy eating plan, you may notice the increase of fiber may affect your digestion a bit – causing you to need to use the restroom more often. Give it a week or so to equalize. If you’re still having digestion issues – including frequent soft or loose stools, it’s best to talk with your medical provider to make sure you’re not dealing with a specific food allergy or sensitivity.
Now don’t be afraid to create your own smoothie recipes! Just think about the fruits and vegetables you enjoy, add approximately 2 to 3 cups – total, ½ to 1 cup of soy, yogurt , milk or nut milk. Remember, if you like a creamer (or colder) smoother add3 ice cubes or more.
For more healthy eating plan information, contact Rachel at: http://www.radiantjourneytowellness.com
– fill out a Get Started form . . . Come, join your Radiant Journey TODAY!
Top of Form