A 12 fl oz serving
Smoothies are a great substitute for junk food desserts. My wife has been experimenting with them. Most Americans should probably eat more fruit; smoothies are one way to do that. Here’s one she made up. Note the trendy chia seeds and kale (or is that fad over?).
Since I provide the nutritional analysis below, you can easily incorporate this smoothie into a diabetic diet. Total digestible carb grams are 32; if that’s too much, cut the portion in half.
We’re using a Vitamix mixer. Other devices may be able to get the job done. The mixing speeds our device range from one to 10. (Tip for a competitor: make one that goes to 11.) We love our Vitamix and have no regrets about the purchase. It is hard to hear anything else when it’s running at top speed.
One potential advantage of blending these fruits is that one fruit may provide nutrients that the others lack
Ingredients
1 cup (240 ml) grapes, green seedless
1 mandarin orange, peeled, halved
1 banana (7 inches or 18 cm), peeled, cut into 3–4 pieces
1 pear, medium-size, cored, quartered (ok to leave peel on)
1/2 tbsp (7 g) chia seeds
1 cup (50 g) raw kale
Instructions
First put the water in the Vitamix, then grapes, pear, orange, banana, chia seeds, kale, and finally ice. Ice is always last. Then blend on variable speed 1 and gradually go up to high level (10). Total spin time is about 45 seconds.
Full speed ahead!
Number of Servings: 2.5 consisting of 12 fl oz (350 ml) each.
Nutritional Analysis per Serving:
7% fat
88% carbohydrate
5% protein
160 calories
38 g carbohydrate
6 g fiber
32 g digestible carbohydrate
15 mg sodium
520 mg potassium
Prominent features: Good source of vitamin C, fair amount of fiber, miniscule sodium.
Diabetic Mediterranean Diet 