Berrylicious smoothie

Ingredients

• 1 ½ cups (375 mL) mixed frozen berries
• ½ cup (125 mL) low fat milk
• 1 ½ cups (375 mL) 0% fat plain Greek yogurt
• ½ cup (125 mL) quick cooking oats
• 2 Tbsp (30 mL) ground flax seed
• 1 Tbsp (15 mL) psyllium husk

Instructions

1. Combine berries, milk, yogurt, oats, flax and psyllium in a blender. Puree until smooth. Divide into two glasses or to-go containers.

• Ingredient know-how: Psyllium husk is a natural viscous soluble fibre that we often are lacking in our diet. Viscous soluble fibres bind with water in the intestinal tract and aid digestion and enhance gut health. 1 Tbsp of psyllium husk contains 7 g of fibre or about 20-25% of our daily recommended intake of fibre. Psyllium husk can be found at most bulk food stores and can be added in small amounts to smoothies, baking such as muffins or cookies or sprinkled on yogurt and granola for an extra fibre hit.
• Nutrition know-how: Building a balanced smoothie requires a balance of carbohydrates, protein, fibre and healthy fats.  Many smoothie recipes or purchased smoothies are very carb heavy and have limited protein and fibre.

Notes

Recipe adapted from Canada’s 250 Essential Diabetes Recipes, Canadian Diabetes Association, Edited by Sharon Zeiler, BSC, MBA, RD, Robert Rose, 2011