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

Makes 6 servings
Per serving: 57 cal, 0g fat, 17g carbs, 2g fiber, 7 mg sodium.

Ingredients:

  • 1 ½ cups water
  • 2 TBSP sugar
  • 1 cup chopped mint leaves without stems
  • 4 cups cubed watermelon
  • ½ cup pure blueberry juice

Instructions: 

  1. While stirring, bring 1.5 cups water and 2 TSBP sugar to a boil in a small saucepan.
  2. Add 1 cup clean, chopped mint leaves without stems.
  3. Remove from heat; let stand 5 minutes.
  4. Pour into ice cube trays and freeze 3 hours.
  5. In a blender combine 4 cups cubed watermelon, ½ cup pure blueberry juice and mint-flavored cubes. Blend until smooth.

— Thanks to our dietitian Elizabeth for sharing this great warm weather recipe!

– Whip up a blueberry, watermelon or pear slush in the blender using fresh or frozen fruit and ice.

– Ice chamomile or mint tea with a touch of honey or sugar.

– Freeze fresh, whole or mashed IC friendly fruits with a bit of the juice in an ice cube tray to use for flavoring water or allowed ice tea (try blueberry, pear, watermelon or raspberry).

– Infuse water or allowed juices like blueberry with fresh herbs such as rosemary, basil, lavender or mint for a new twist.

– “Try It” list citrus peel may be a tolerated treat – freezing them first or in ice cubes keeps them handy and fresh for water, juice or ice cucumber watertea drinks.

– Spas are famous for water enhanced beverages with sliced crisp cucumber or sprigs of parsley, mint or thyme. Toss it in and have your own famous drink!

– If pressed for time, Hint Essence brand water in pear, melon or raspberry; Metro Mint Water and Zico Pure Coconut Water in Natrual (avoid the additional flavorings) are well tolerated by most with IC.