Banana Date Smoothie

Diabetic Tips For Working Out, Drinks, Snacks

Soothing comfort is what I think of when I have this smoothie. For us T1Ders this smoothie is a little more on the sugary side of drinks. However, I love this smoothie for after a long workout where I need those extra carbs and sugars to get my numbers back up. The protein in it helps restore and rebuild all the those sore muscles that you have just finished working out. The potassium from the banana helps enhance your muscles’ strength, metabolism, electrolyte functions, and water balance. And the flax seeds give you fiber and tons of Omega-3s that you need.

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I got this recipe is from Further Food, here is their recipe:

Ingredients

Directions

  1. Throw all ingredients into a blender and blend until smooth.
  2. Ready to enjoy!

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Per serving: 18g sugar

Chocolate Avocado Pudding

Dessert, Snacks

Having that chocolate craving? How about indulging in some chocolate pudding that is actually good for you! Made with 7 simple ingredients and superfoods to make you feel your best. Containing low sugar and low carb, of course.

chocolate pudding

Lets talk about the benefits! Avocados are loaded with tons of potassium (more than bananas), fiber, contains heart-heathy monounsaturated fatty acids, and can lower cholesterol and triglyceride levels. Cacao (the raw superfood where chocolate comes from) is a rich natural antioxidant compound that can reduce heart disease, help burn fat, boost immunity, give you lots of energy, improve your memory, lowers insulin resistance, and make you in a better mood. Not to be confused with cocoa, which is raw cacao that has been roasted at high temperatures reducing the enzyme content and lowering the overall nutritional value.

avocado

Use ingredients as needed, if you want to make more or less, just add or lessen the amounts that you need. That is what is so great about this recipe, is that just like a smoothie, you can add or not add as much ingredients as you like to make it how you want to taste and the amount desired.

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Ingredients

  • 1 ripe avocado
  • 3 tablespoons cacao powder
  • 1/2 cup unsweetened almond milk (coconut milk, whatever milk preferred)
  • 2 tablespoons honey (agave nectar, maple syrup, any sweetener that you prefer, stevia, etc.)
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • Pinch of sea salt
  • Cacao nibs (*optional for toppings)

Directions

  • Place all ingredients (except for the cacao nibs- save for the toppings) into a blender and blend until well combined and creamy.
  • Pour into a bowl, top with your favorite toppings. Cacao nibs, coconut flakes, cut up fruit, and crushed almonds all taste great on top!

1 serving, 13g carbs

Green Power Smoothie Bowl

Breakfast, Snacks

I am such a fan of smoothies & smoothie bowls. Not only are they delicious to eat, but they also require incorporating some of your own culinary creativity in coming up with the designs and blends that you want.

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For us Type 1s, some smoothies can be pretty high in sugar, which is why I like to make my own because I get to control what goes into it and how many fruits are used.

This Green Power Smoothie tastes like it has a lot of sweet fruit in it, but it actually has more greens than sugars used! And I actually prefer a less sweet tasting smoothie so that I can add some toppings of a few berries and cut up fruit (like strawberries & bananas) to give you that pop of sweetness.

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This smoothie has great benefits of tons of Omega-3 fatty acids, fiber, and protein from the chia seeds. As well as high in niacin, zinc, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, manganese, and iron from the spinach. The Greek yogurt provides many probiotics that are great for your gut.

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Also just here are just some tips for creating a thicker smoothie bowl: use less liquid, use frozen fruit, blend in ice, scoop in a thickening agent like protein powder and/or chia seeds.

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Ingredients 

  • 3/4 cup – 1 cup unsweetened almond milk (cashew milk, coconut milk, any kind of milk you prefer)
  • 1 cup plain Greek yogurt (or coconut yogurt)
  • Lime juice
  • 2 tablespoons chia seeds
  • 1 frozen banana
  • 2 big handfuls of spinach
  • ice
  • *1 scoop protein powder (optional) (I use vanilla Vega protein powder)

Directions

  1. Place all ingredients into a blender and blend until smooth.
  2. Pour smoothie into bowl.
  3. Optional: Top the smoothie with more chia seeds, unsweetened coconut flakes, goji berries, raspberries, blueberries, cut up strawberries, bananas, and kiwis.
  4. Take a spoon and enjoy that Green Power Bowl!

 

No-Bake Vanilla Coconut “Doughnut Holes”

Dessert, Snacks

I am newly obsessed with these No-Bake Vanilla Coconut Doughnut Holes from a recipe on Further Food. They are packed with flavor, super easy to make, and made with simple ingredients! I love how there is no added sugar to these doughnuts because they are naturally sweet from dates and coconut used. You can make them for the day and then store them in the fridge as little simple snacks to pop into your mouth throughout the week. You can also check out the Further Food recipe here along with nutritionalist commentary! Processed with VSCOcam with c1 preset

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Ingredients

  • 2 cups fresh medjool dates (pitted)
  • 1/3 cup cashews (soaked overnight in purified water drained and rinsed)
  • 1/2 teaspoon vanilla powder
  • 1 cup unsweetened shredded coconut (1/2 cup set aside to cover the doughnut holes in)

Directions

  1. Mix all the above ingredients in a food processor and blend until it becomes a coarse crumbly mix. Be careful not to over process.
  2. Scoop out mix onto a plate and roll into tablespoon size balls. Cover in coconut. Enjoy!

Servings:15, Carbs 11g, Sugar 9g, Fiber 1g, Protein 1g

chia pudding

Mexican Hot Chocolate Chia Pudding Parfaits

Dessert, Snacks

I tried out this vegan, paleo, diabetic friendly Mexican Hot Chocolate Chia Pudding Parfait recipe from Further Food, a health expert-reviewed platform for recipes that are written for and by people with specific health conditions that help people discover food-based solutions for a better health! I love to see what new things people come up with! Looking at that site, you can see how no matter what health condition you have, food and eating can still be fun, delicious, and exciting!

I was attracted to this recipe because, first of all, I loveeee chia seeds! I love using them as much as possible because I enjoy the texture of them and they are also super high in Omega-3s, Omega-6s, fiber, antioxidants, and potassium! It is also a great snack or dessert to have when you are having that chocolate craving. This helps satisfy that never ending feeling while keeping low in sugars and carbs. When I tried this chia pudding, I loved how simple it was to make. You get an instant decadent healthy, pudding in seconds. I also love how it puts a little more of a twist to your normal chocolate pudding by adding a bit of the cayenne!

chia pudding

Here is the recipe adapted from Further Food (along with some of my personal notes added):

Ingredients

For the Chocolate Pudding:

  • 1 cup unsweetened almond milk
  • 1/4 cup chia seeds
  • 2-3 tablespoons unsweetened cocoa powder (I used raw Cacao Powder superfood)
  • 1/2 teaspoon organic cinnamon
  • 1/4 teaspoon nutmeg
  • 2 tablespoons coconut sugar (use xylitol for lower carb, or any sweetener you like)
  • 1/2 teaspoon cayenne pepper (or to taste, optional)
  • 1/4 teaspoon pink himalayan salt

For the Vanilla Pudding:

  • 1 cup unsweetened almond milk
  • 1/3 cup chia seeds
  • 2 tablespoons coconut sugar (use xylitol for lower carb, or any sweetener you like)
  • 1 teaspoon vanilla
  • 1/4 teaspoon pink himalayan salt

Directions

  1. Combine all of the ingredients for the chocolate pudding in your blender. Run it on high until the pudding is smooth. Remove the pudding into a bowl.
  2. Combine all of the ingredients for the vanilla pudding in your blender. Run it on high until the pudding is smooth.
  3. Layer each pudding into your serving dishes, and garnish with a cinnamon stick. Enjoy cold! (The longer you wait the more the chia pudding thickens so that it is easier to layer on top of each other)

Servings: 6, Total carbs 18g, Sugar 8g, Protein 5g, Fiber 9g

Visit Further Food’s website for the full nutritional commentary.