The Glycemic Index Diet for Dummies (94 page)
The trick with smoothies is to watch how much you drink. Because smoothies are a beverage, they can be very deceiving. Restaurant and smoothie bar servings are much too large, giving you an excess of calories and sugar. (More specifically, restaurant smoothies are often up to 24 ounces in size and total about 600 to 800 calories.) To make matters worse, people often think of smoothies like they do a typical drink and eat more food with them, bumping their total number of calories for that particular meal way up. Limit your smoothie servings to 8 to 12 ounces and keep in mind that a smoothie is a meal in itself. You don't need to eat other foods with it.
When making your own smoothies, try freezing the fruit ahead of time and eliminating the ice from the instructions. Doing so speeds up the smoothie-making process and adds a nice shakelike consistency without the risk of ice chunks. To freeze fruit, simply wash or peel it and place it in a freezer bag.
Following are a few low-glycemic smoothie recipes that range in flavor from fruity to nutty.
Almond Banana Smoothie
Almond milk plus bananas equals a great flavor combination. The nutmeg in this smoothie recipe tops it off, making you wonder whether you're enjoying breakfast or a delicious treat.
Preparation time:
10 minutes
Yield:
4 servings
2 large ripe bananas, peeled and sliced
1 1/2 cups almond milk
1/2 cup vanilla nonfat yogurt
2 cups ice cubes
1 teaspoon honey
1 teaspoon vanilla extract
Ground nutmeg to taste
1
Blend all the ingredients in a blender until smooth.
2
Divide the smoothie among 4 glasses.
Per serving:
Calories 120 (From Fat 17); Glycemic Load 9 (Low); Fat 2g (Saturated 1g); Cholesterol 2mg; Sodium 780mg; Carbohydrate 25g (Dietary Fiber 2g); Protein 3g.
Very Berry Smoothie
This is one of those throw-everything-in-the-blender types of smoothies. The variety of berries gives you quite the nutrient punch to start your day off right. The milk and yogurt offer some protein and fat to round out the mix. (If you want to, you can use plain yogurt rather than vanilla.)
Preparation time:
10 minutes
Yield:
2 servings
1/2 cup strawberries
1/4 cup blueberries
1/4 cup raspberries
1 banana
1/2 cup lowfat vanilla yogurt
1/2 cup lowfat milk
1/2 cup ice cubes
1
Blend the berries, banana, yogurt, milk, and ice cubes in a blender until smooth.
2
Pour into a cup and enjoy!
Per serving:
Calories 161 (From Fat 18); Glycemic Load 12 (Medium); Fat 2g (Saturated 1g); Cholesterol 6mg; Sodium 74mg; Carbohydrate 32g (Dietary Fiber 4g); Protein 6g.
Peanut Butter Smoothie
Peanut butter fans can rejoice over this smoothie, which is a little higher in protein and fat, making it a bit more satisfying than your average smoothie meal. This smoothie is really very light, and the peanut butter isn't overwhelming because it's balanced with the banana and milk.
Preparation time:
10 minutes
Yield:
2 servings
2 tablespoons creamy reduced-fat peanut butter
1/2 cup lowfat milk
1 banana
1 teaspoon honey
1/2 cup ice cubes
1
Blend the peanut butter and milk together for about 5 seconds.
2
Add the banana, honey, and ice cubes and blend until smooth.
3
Pour into a glass and drink up.
Vary It!
Use chunky peanut butter if you want a grittier texture.
Per serving:
Calories 186 (From Fat 82); Glycemic Load 9 (Low); Fat 9g (Saturated 2g); Cholesterol 3mg; Sodium 107mg; Carbohydrate 23g (Dietary Fiber 3g); Protein 7g.
Preparing Ahead for a Week's Worth of Fast Breakfast Choices
Do
ing a little preparation ahead of time is a great way to have healthy, homemade breakfasts on hand during your busy week. After you have them prepared, they become quick grab-and-go starters for your day. Following are a few make-ahead recipes that I think you'll really enjoy.
Almond Granola
Almonds, oats, and honey are lower-glycemic foods that are also known to help lower cholesterol. This healthy breakfast recipe contains all of these ingredients to keep your heart strong and healthy. It also makes for a hearty and filling meal. Be sure to store it in an airtight container after it cools so that it stays dry and crisp.
>Preparation time:
5 minutes
Cooking time:
40 minutes
Yield:
24 servings
6 cups rolled oats
1 cup slivered almonds
1 teaspoon cinnamon
1/2 cup honey
1/2 cup canola oil
1 tablespoon vanilla extract
1
Preheat the oven to 350 degrees.
2
Mix the oats, almonds, and cinnamon in a large mixing bowl and then set the mixture aside.
3
Mix the honey, canola oil, and vanilla extract until it reaches a smooth consistency. Pour the honey mixture into the oat mixture and mix together until the oat mixture is well coated.
4
Spoon the mixture into a greased 13-x-9 glass baking dish. Bake for 40 minutes, or until golden brown, mixing every 15 minutes so the granola cooks evenly. Remove the granola from the oven and let it cool.
Per serving:
Calories 167 (From Fat 74); Glycemic Load 10 (Low); Fat 8g (Saturated 1g); Cholesterol 0mg; Sodium 1mg; Carbohydrate 20g (Dietary Fiber 3g); Protein 4g.