Blueberry smoothie

If you are skipping breakfast, aside from dragging in the morning, you may be missing some essential nutrients. Here’s an idea so you don’t derail your New Year’s Resolution to eat more healthy: A smoothie recipe that’s good for you, tastes delish and keeps your bladder happy. But remember, a dietitian’s taste buds may be a little more sugar sensitive, so feel free to add another teaspoon or so of honey if it isn’t sweet enough for you. Don’t worry, honey is only 20 calories per teaspoon.

BLUEBERRY BLAST

Yields: 2 servings

1 cup lowfat milk or almond milk (8 grams protein in a cup of milk, 1 gram protein in a cup of almond milk)
1/2 cup Greek style plain yogurt
1/2 tsp vanilla extract
2 teaspoons honey to taste (optional if using vanilla yogurt or sweetened almond milk)
1 cup baby spinach or kale, stems removed, washed, dried and chopped
1 cup fresh or frozen blueberries or if you tolerate bananas: 1/2 cup blueberries and 1/2 ripe banana, sliced
1/4 cup quick cooking oats (you can use old fashioned, just may need to blend longer)
1/4 avocado (optional) added if you don’t tolerate or like bananas

Place 1/2 of all ingredients into a blender. Cover and blend a minute until creamy and smooth. Repeat for the second serving. Serve immediately in a 16 oz glass or freeze in a freezer safe container with a lid and leave 1 inch of space for expansion. Or cover and refrigerate for the next day.

Growing teens and athletes can add nut butter and whey protein powder (may be IC safe for some). If you want to avoid the vitamin C in protein powders that can be an IC irritant, but you want extra protein, dry, non-fat milk powder adds 3 grams protein and 25 calories per tablespoon. Garnish with fresh mint leaf or coconut if desired.
Roughly: 200 calories, 30 grams carb and 18 grams protein per 1/2 recipe

Adapted from Kirsten of Comfortably Domestic

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Here is a link to the IC Network blog for IC friendly recipes and ideas. See the post this month for IC Friendly Fall Drinks posted by Julie Beyer, MA, RD. Click on “IC Friendly Fall Drinks” below:

White Hot Chocolate

IC Friendly Fall Drinks

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