Getting Busy Days Off To A Nutritious Glucose Steady Start

The holiday season can make our busy lives even busier, but it’s important to keep blood sugar levels steady by starting each day with a nutritious, and preferably delicious breakfast.

Making a breakfast smoothie is one way to enjoy something simple and satisfying before heading off to work, or to the mall. If the ingredients are washed and cut the night before, morning preparation time will be minuscule, and smoothies are an excellent way to get more fruits and veggies into our diet.

Lean & Green Smoothie

The primary ingredient of the Lean and Green Smoothie is kale, a leafy vegetable not always popular in salads, but its presence isn’t noticed when blended with apples, grapes, and pineapple into a frothy drink.

Low calorie kale is high in fiber, iron, calcium, vitamins C, K, and A, and it’s loaded with antioxidants. The omega-3 fatty acids in kale make it an anti-inflammatory, heart-healthy edible. Kale’s nutrients, combined with the potassium in green grapes, the manganese in pineapple, and the phytonutrients found in apples, make the Lean and Green Smoothie a formidable breakfast formula.


You will need:

  • 2 1/2 cups stemmed kale leaves
  • 1 cup cubed pineapple
  • 3/4 cup apple juice, chilled
  • 1/2 cup seedless green grapes, frozen
  • 1/2 cup chopped Granny Smith apple
  • grape halves, for garnish (optional)

Preparation:

  1. Put the kale, pineapple, apple juice, frozen grapes, and apple into a blender.
  2. Cover and blend for about 3 minutes, until smooth.
  3. Garnish with grape halves, if desired, and serve. (Or, chill 1 to 2 hours, and stir before serving).

This recipe makes 4 servings, 3/4 cup each. Per serving are: 81 calories, 19g carb (2g fiber, 14g sugars), 2g protein, 1g total fat (vegetable exchange: 0.5, fruit exchange: 1).

We might enjoy this smoothie with a couple lean turkey sausage links to increase protein grams, and meal satisfaction. For more fiber content, add a bit of psyllium powder to the smoothie.

Breakfast Benefits

Eating a nutritious breakfast is so important for effective diabetes management. People who skip breakfast tend to eat more frequently, and consume more high-fat, sugary snacks and beverages. They also tend to overeat late at night, and are more likely to be overweight than regular breakfasters. However, as is true for every meal, making intelligent food choices is key.


Sources: Diabetic Living; Mind Body Green; Diabetes Forecast


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