Tag Archives: recipe

Recipe: Frozen Fruit Smoothie #2


Similar to an Icee, but healthier for you

This is double the serving size below. Similar to an Icee, but healthier for you.

Fruits are thought to be one of the healthy components of the traditional Mediterranean diet. Try this smoothie for dessert instead of calorie-laden items like pie, cake, cookies, and ice cream. Unlike this smoothie, those aren’t very nutrient-dense, either. Since I provide the nutritional analysis below, you can easily incorporate this into the Low-Carb Mediterranean Diet.

At the Parker Compound, we mix this in a Vitamix. Other devices may work, but I’m not familiar with them.

It's all here

It’s all here


1 cup (240 ml) frozen raspberries

1/2 cup (120 ml) frozen blueberries

1 cup (240 ml) frozen strawberries

1 frozen banana (7 inches or 18 cm), cut into 3–4 pieces

1 tbsp (13 g) chia seeds

1 handful (1/2 ounce?) raw kale

2.5 cups (590 ml) water

1 cup (240 ml) ice cubes


First item into the Vitamix is the water, then banana, all berries, chia seeds, then top off with the ice. Start mixing on variable speed 1 then slowly increase spin rate to 10, for a total mix of 45–60 seconds. Soon after you get started you’ll probably have to use the “plunger” a few times to un-clump the top items.

Loaded and ready to spin

Loaded and ready to spin

Depending on your batch of fruits, this drink may not be as sweet as you like. You could easily sweeten it up with your favorite artificial non-caloric sweetener. I used 1.5 tsp (7.5 ml) of Truvia to good effect, just thrown in with every thing else before or after the primary mix. Or you could use table sugar, about 4 tsp (20 ml), instead of the Truvia. Most of us eat too much sugar. If you go the sugar route, you’ll increase the calories per serving by 7, and increase carbohydrate grams by 2 per serving.

My able assistant wields the plunger

My able assistant wields the plunger

Number of Servings: 7 servings of 6 fl oz (175 ml) each

Nutritional Analysis per Serving:

7% fat

90% carbohydrate

3% protein

100 calories

23 g carbohydrate

3 g fiber

20 g digestible carbohydrate

3 mg sodium

150 mg potassium

Prominent features: Fair dose of vitamin C, homeopathic amounts of sodium

Steve Parker, M.D.

PS: I credit my wife with this recipe.



Filed under Fruits, Recipes

Recipe: Pico De Gallo

According to Wikipedia, pico de gallo is Spanish for rooster’s beak. I always thought it was peck of the rooster, because it’s got some bite to it. You decide how spicy you want it based on how much jalapeño you use. Also note that one batch of jalapeños is different in heat from the next.

paleo diet, Steve Parker MD, diabetic diet

Our rooster, Chuck: handsome but mean!

Pico de gallo is a condiment that compliments eggs, meat, and guacamole, to name a few. I throw it in a bowl of soup sometimes. Save any you don’t eat in the ‘frig, but eat it within three days.


  • tomatoes, fresh, 7 oz (200 g), chopped very finely
  • onion, fresh, 2 oz (60 g), chopped very finely
  • jalapeño pepper, fresh, 1 whole (14 g), chopped very finely after discarding stem
  • cilantro, fresh, 10–15 sprigs chopped finely to yield 3–4 tbsp (2 g)
  • salt, 2 pinches (2/16 tsp) or to taste


If you prefer less spicy heat, use less jalapeno and don’t use the seeds. Combine all ingredients and you’re done. Eat at room temperature, chilled, or heated at medium heat in a saucepan (about 5 minutes, until jalapenos lose their intense green color).

Servings: 3 servings of 1/2 cup (120 ml) each.

Nutritional Analysis Per Serving:

  • 8% fat
  • 81% carbohydrate
  • 11% protein
  • 21 calories
  • 4.5 g carbohydrate
  • 1.2 g fiber
  • 3.3 g digestible carbohydrate
  • 104 mg sodium (2 pinches of added salt)
  • 216 mg potassium
paleo diet, Steve Parker MD, pico de gallo

Some prefer it coarsely chopped like this – it’s quicker

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Filed under Recipes