Indulge in a Low Glycemic Smoothie
Fruit smoothies can be an excellent way to start your day, and even make a great substitute for a meal.
A smoothie is a blended beverage made from fruit, and often includes protein powder, yogurt or milk. The use of ice or frozen fruit makes them partially frozen and all the more refreshing. Most smoothies are high in dietary fiber, vitamins, minerals and antioxidants, making them a great indulgence when watching your weight.
But be careful when you order a smoothie rather than making it yourself. You might get too many calories, sugars and too much fat resulting in having some of it on your waistline. The extra calories, sugars and fat come from ingredients such as sugar, honey, whole fat milk and yogurt, ice cream and sherbets, as well as larger portion sizes.
When making smoothies at home, you can keep the calories and fat to a minimum by following this basic recipe:
1/2 cup fresh, frozen
1/2 cup fat-free plain yogurt
1 cup non-fat milk or dairy alternative such as soy, rice or almond milk
1/4 cup of flax meal
1/8 cup of Steviva Brand Stevia Blend or 1/8 cup of apple sauce with a dash of Steviva Brand Stevia Powder
Optional ingredients include a non-nutritive sweetener, flax seed meal or oil, nuts and seeds, nut butters, wheat germ, a protein supplement such as whey or soy powder, and of course extra fruit and ice. Blend until smooth.
When done right, you can enjoy the wonderful tastes and good nutrition of a smoothie without adding to your waistline.
Low Glycemic Sugar Free Lemon Curd Recipe
Carbs Per Serving:4g
Prep Time:<20 minutes
3/4 c. lemon juice (can use orange juice)
1 tbsp. grated lemon peel
1/4 c. butter, cut into pieces
1 1/4 c. Steviva Brand Stevia Blend
4 eggs, lightly beaten
You can eat this plain from a bowl or use to fill whole grain pastry shells or spread it on whole grain toast or English muffins.
In a double boiler over simmering water, combine lemon juice and peel, butter and Steviva Brand Stevia Blend, stirring until butter has melted. Add beaten eggs to lemon mixture, stirring constantly with a wooden spoon. Continue to stir over medium to low heat until mixture is quite thick, it should coat the back of the spoon. (Be careful not to over cook or it will separate.) Remove from heat.
Pour into sterilized canning jars (the curd will thicken as it cools), seal and refrigerate. Keeps up to 1 month.
Nutritional Facts Per Serving:
Serving Size: 1 ounce
7.8 g protein
8 g total fat (3.9 g saturated fat)
8.8 g carbohydrate
2.6 g dietary fiber
2.8 mg cholesterol
106 mg sodium
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