A Diabetes-Friendly Fast-Food Breakfast Smoothie

You already know that “breakfast” is the most important meal of the day. There is no excuse for not having enough time for this “PowerHouse Breakfast Smoothie” that is sure to energize you and keep you “powered” until lunch-time.  It’s loaded with antioxidants, fiber, calcium, omega-3 fatty acids, healthy whey protein, and would you believe it has two servings of your daily vegetables?  Yes, vegetables for breakfast—-sneaky, and oh so good!

Even though this smoothie only has 300 calories, the protein from the whey powder, yogurt, soy milk, and the healthy omega-3 fats from the flaxseed keep you feeling full, all morning long!  This is unlike a smoothie that only has fruit and juice, which will soon leave you hungry, and your blood glucose rapidly rising —-eventually causing a sugar-crash way before lunch-time arrives.  This smoothie is also diabetes-friendly, unlike many smoothie-shop over-the-counter creations.

Not only will this be a fast-food breakfast, it will be easy on the pocket-book!  Keeping “frozen” fruits available in your freezer is not only a time-saver, but also saves money since there is less risk of spoiling before you eat it.  All the other ingredients are affordable and versatile to use in your other healthy meal planning dishes throughout the week.

If you are fitting this smoothie into your diabetes meal plan, there is only 37 grams of carbohydrates, and all healthy carbs, so rev up your blender and get into the fast food lane with this quick and delicious “PowerHouse Breakfast Smoothie!”

Ingredients:

  • 4 ounces fat-free vanilla yogurt
  • ½ cup soy milk
  • ¾ cup frozen fruit
  • 2 cups fresh spinach
  • 1 tablespoon ground flaxseed
  • 1 scoop (3-4 tablespoons) 100% whey protein powder (equivalent to 10 grams protein)

Preparation Directions:

1)   Pour ½ cup soy milk into blender along with 4 ounces vanilla non-fat yogurt

2)   Defrost frozen fruit in microwave just slightly enough for blender to mix with ease.  You can use a mixture of desired fruit, such as strawberries, blueberries, pineapples, blackberries.  You can also freeze a portion of a banana and add it.  By using mostly frozen fruit, there is no need to add ice.  But do limit the total amount of fruit to ¾ cup.

3)   Add slightly defrosted frozen fruit to yogurt/soy milk that is in the blender, and mix thoroughly.

4)   Add spinach and mix thoroughly.

5)   Add ground flaxseed and mix thoroughly.

6)   Add whey protein powder and mix thoroughly.

7)  Serve as is, or further add other flavorings, such as vanilla or almond extract.

8)   Pour into cup and drink on the go for a fast, nutritious and delicious breakfast to keep you satisfied until lunch-time.

Enjoy & Be Energized!

by Cheryl Winter, MS RD, MS APRN, CDE, BC-ADM, FNP-BC 

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