6oz tub of fat-free peach Chobani yogurt – any flavor will do, as will the 2% in a bind 😉
1/3 c of mixed frozen berries or other frozen fruits – Buy fresh, then freeze in a single layer on a baking sheet before transferring to an air tight container for longer term storage. This way the fruits freeze individually and don’t stick together in one big clump.
1/3 c orange juice – I like the stuff that’s fortified with calcium
1 T flax seeds – for the omega 3s which my endo claims are good for my cholesterol levels
1 heaping T of nut butter – I use the fresh ground stuff from wholefoods that is lacking added sugar
No additional sweetener necessary, but do what you’d like.
Dump all ingredients into the belly of a blender, or ninja, and blend until smooth.
Bolus for about 50g of carb, and extend an extra 10-15% to cover the fat if you need to.
Drop in a straw and enjoy!
Total Fat 18.2 g
Cholesterol 0.0 mg
Total Carbohydrate 49.3 g
Dietary Fiber 5.8 g
Sugars 34.4 g
Protein 21.4 g
I’ve had this smoothie for breakfast for the last week and my BGs have been perfect between breakfast and lunch every single day. Plus there are infinite combinations of fruits, yogurt, juices, veggies, etc to add to adapt the flavor profile to your liking. However, stick to Chobani or another high protein, low fat yogurt because it is those 21.4g of protein that rally make this a smoothie an excellent way to start the day.
AND, it may not be Friday, but this seemed like a good addition tot he D-Feast anyway. Check out the link to find even more BG-friendly foods.