Featured Recipe: Blueberry Blast

Copyright Linda Gassenheimer

From Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals
Published by the American Diabetes Association

Breakfast on the run, lunch in a hurry, quick snacks – a speedy meal on the go can be essential to surviving a hectic day. Thick, colorful, tasty, smoothies are the perfect solution for a quick meal. They’re designed for people with diabetes and prediabetes or anyone looking for a nutritious delicious smoothie.

Blueberries, full of healthy antioxidants, are one of my favorite fruits. We used to pick them at a nearby farm in Connecticut each summer. They were always big, juicy and ripe.

Recipes

3/4 cup blueberries

1 cup nonfat, blueberry yogurt

1/2 cup pasteurized, liquid egg whites

Sugar substitute equivalent to 2 teaspoons sugar

1/2 teaspoon ground cinnamon

2 tablespoons sliced almonds

1 3/4-cups ice cubes

Place blueberries, yogurt, egg whites, sugar substitute, cinnamon and almonds in a blender. Blend about 30 seconds or until smooth. Add ice and blend 30 seconds or until thick. Makes one 16-ounce serving.

Nutrition Information

Per serving: 401 calories, 15.7 g fat, 1.4 g saturated fat, 9.5 g monounsaturated fat, 4 mg cholesterol, 29.8 g protein, 42.7 g carbohydrates, 6.4 g dietary fiber, 31.4 g sugars, 353 mg sodium.

Shopping List

To buy: 1 small package blueberries, 1 carton nonfat, blueberry yogurt, and 1 small package sliced almonds.

Staples: Pasteurized, liquid egg whites, sugar substitute and ground cinnamon.

Shop Smart: Pasteurized, liquid egg whites with 6 calories, .1.0 g fat, 1.0 g protein, 11 mg sodium per tablespoon.
Sugar Substitute – I have used several different brands in creating the recipes. Use the one of your choice.

Helpful Hints

Frozen, unsweetened blueberries can be used instead of fresh.