Diabetic Living Australia – March-April 2019

RE

CI

PE

S^ &

P

HO

TO

GR

AP

HY

IM

M

ED

IA

TE

M

ED

IA

A

DD

IT

IO

NA

L^ I

NF

O

RM

AT

IO

N^

AL

ISO

N^

RO

BE

RT

S,^

SH

AN

NO

N^

LA

VE

RY

(D

IE

TI

TI

AN

)

breakfast

...with our

5 fab shakes

and smoothies

GF

GF

A smooth start

to your day

RECOVERY SMOOTHIE

Put 100g strawberries, 1 small

banana, 100g low-fat natural

yoghurt, 2 tsp Nutella and 2 tsp

smooth peanut butter in a blender

and blend until smooth. Add 1 tsp

chia seeds and 60ml (¼ cup) skim

milk. Give a final blend to combine.

Serve immediately. Serves 1.

PER SERVE 1330kJ, protein 15g,

total fat 11g (sat. fat 2g), carbs 35g,

fibre 7g, sodium 181mg • Carb

exchanges 2½ • GI estimate low

• Gluten free

PEACH MELBA

SMOOTHIE

Drain and rinse a 410g can

peach halves in natural juice

and place in a blender with

100g frozen raspberries. Add

100ml fresh orange juice and

80ml (1⁄3 cup) low-fat custard

and blend together. Pour over

ice, garnish with 1 Tbsp low-fat

custard and a few raspberries.

Best served chilled. Serves 1.

PER SERVE 1400kJ, protein 8g,

total fat 1g (sat. fat 1g), carbs 47g,

fibre 14g, sodium 81mg • Carb

exchanges 3 • GI estimate low

BERRY & ALMOND

MILK SMOOTHIE

Put 1 large banana, peeled and

chopped, 170g frozen mixed

berries, 175ml unsweetened

almond milk and 1 tsp honey

in a blender. Blend until smooth.

Serve in a chilled glass. Serves 1.

PER SERVE 1040kJ, protein 3g, total

fat 7g (sat. fat 4g), carbs 40g, fibre 8g,

sodium 49mg • Carb exchanges 2½

• GI estimate low • Gluten free

LIGHT START SHAKE

Put 125ml (½ cup) light cranberry

juice and 100ml soy milk, a few ice

cubes,1 small banana, peeled and

chopped, 1 tsp chia seeds, 1 tsp

psyllium husks and 1 tsp honey in

a blender and blend until smooth.

Pour into a chilled glass, with 2 tsp

flaked almonds. Serves 1.

PER SERVE 932kJ, protein 7g, total

fat 8g (sat. fat 1g), carbs 28g, fibre 6g,

sodium 70mg • Carb exchanges 2

• GI estimate low

ENDURANCE SHAKE

Place 30g rolled oats, 3 dried

pitted, finely chopped dates,

125ml (½ cup) skim milk, 1 small

banana, 100g low-fat natural

yoghurt, 2 tsp chia seeds and 

a handful of ice cubes in 

a blender. Blend until

smooth and thick.

Serves 1. ■

PER SERVE

1500kJ, protein 18g,

total fat 6g (sat. fat 1g),

carbs 54g, fibre 9g,

sodium 155mg

• Carb exchanges 3½


• GI estimate low

PEACH MELBA

SMOOTHIE

$4.50

ALL UNDER