Diabetic Cooking

Beverages

Banana-Berry Smoothie

Preparation time: 5 minutes.
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Ingredients

  • 1 cup ice cubes
  • 1 medium banana (approximately 6 inches long), sliced and frozen
  • 1/2 cup frozen blueberries (not thawed)
  • 1 container (8 ounces) nonfat, artificially sweetened vanilla yogurt
  • 1/4 cup skim milk

Directions

Place ice cubes at the bottom of the blender and add banana slices, blueberries, yogurt, and milk. Cover and blend in pulses until smooth, stopping frequently to stir down the ice. Serve right away. Freeze leftovers in an airtight, microwave-safe container and thaw in the microwave until slushy.

Yield: 2 1/2 servings. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 138, Carbohydrates: 28 g, Protein: 6 g, Fat: <1 g, Sodium: 80 mg, Fiber: 3 g

Exchanges per serving: 1/2 skim milk, 1 1/2 fruit. Carbohydrate choices: 2.


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.