My wife began experimenting with smoothies last year after seeing a Vitamix demonstration at Costco. Most Americans should probably eat more fruit; smoothies are one way to do that. Today’s recipe is one she concocted. Note the trendy chia seeds and kale. Smoothies are a great substitute for junk food desserts.
We’re using a Vitamix mixer. Other devices may be able to get the job done. The mixing speeds our device range from one to 10. (Tip for a competitor: make one that goes to 11.) We love our Vitamix and have no regrets about the purchase, although it was expensive (over $500 USD). It is hard to hear anything else when it’s running at top speed.
Since I provide nutritional analysis below, most diabetics can fit this smoothie into their diets without guessing the carb grams. Twelve fl oz or 350 ml provides 32 digestible carb grams. Most diabetics should probably reduce the serving size by a third, down to 8 fl oz (240 ml) and 11 digestible carb grams.
1 cup (240 ml) grapes, green seedless
1 mandarin orange, peeled, halved
1 banana (7 inches or 18 cm), peeled, cut into 3–4 pieces
1 pear, medium-size, cored, quartered (ok to leave peel on)
1/2 tbsp (7 g) chia seeds
1 cup (50 g) raw kale
First put the water in the Vitamix, then grapes, pear, orange, banana, chia seeds, kale, and finally ice. Ice is always last. Then blend on variable speed 1 and gradually go up to high level (10). Total spin time is about 45 seconds.
Number of Servings: 2.5 consisting of 12 fl oz (350 ml) each.
Advanced Mediterranean Diet boxes: 2 fruits
Nutritional Analysis per Serving:
38 g carbohydrate
6 g fiber
32 g digestible carbohydrate
15 mg sodium
520 mg potassium
Prominent features: Good source of vitamin C, fair amount of fiber, miniscule sodium.
Steve Parker, M.D.