Recipes
Strawberry Instant Breakfast
Ingredients:
Makes 1 Serving
This filling drink containing milk, fruit and cottage cheese is quick, easy and nourishing, ideal for busy mornings when a sit-down breakfast is not in the cards.
Tip:
♦ Cottage cheese has traditionally contained a lot of salt, with about 400 mg (17% DV) in ½ cup (125 mL). Some brands now contain less. Be sure to check the Nutrition Facts table when shopping and choose the one that’s lowest in sodium.
• Blender
1 cup skim milk 250 mL
½ cup frozen unsweetened strawberries 125 mL
¼ cup 1% cottage cheese or plain low-fat yogurt 60 ml
1 tsp vanilla extract 5 mL
Artificial sweetener (optional)
Instructions:
1. In blender, combine milk, strawberries, cottage cheese and vanilla. Blend on high speed for 1 minute or until smooth. Sweeten to taste with sweetener, if desired.
Notes:
Nutritional Analysis per Serving: Calories 163, carbohydrate 21g, fiber 2g, protein 16g, total fat 1g, saturated fat 1g, sodium 341mg, cholesterol 7mg.
Canada’s Choice per Serving: 1 Carbohydrate, 1 Meat and Alternatives
Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca