Note: This is a meal replacement! Yes, the carbs are high but blueberries are very healthy. Also, I only count carbs in relation to protein – at least 1/3 as many protein grams and carb grams. This well exceeds that with basically half as many protein grams as carbs.

Remember, cinnamon is a blood sugar stabilizer so make that a generous sprinkle!

1 cup fat-free milk or low-fat soy milk

6-oz fat-free plain yogurt*

2 tbsp walnuts
2 tbsp flaxseed meal
1/2 cup blueberries (or other berries of your choice)
sprinkle of ground cinnamon

Pour the milk into the container of a blender.  Add the yogurt, walnuts, flaxseed, and blueberries.  Sprinkle with the cinnamon.  Blend the mixture for 15 seconds until thick and smooth.

*I recommend diabetics always use Greek yogurt.

1 serving of approximately 385 calories, 45 g carbs, 22 g pro, 6 g fiber, 1 g sat fat, 16 g total fat

 Note: File Photo

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