Saturday, July 17, 2010

Nutritious no-fat smoothie with fiber



Most of us have tried a smoothie, but they often contain things that aren't too healthy. Here's a simple recipe for a thick "shake."

2/3 cup nonfat plain Greek yogurt
1/3 cup frozen or fresh berries
1 teaspoon ground flax seed
2 ounces cold water (if using frozen berries)
  or 1/4 crushed ice if using fresh berries
Sweetener (I use 1/2 teaspoon of Stevia)

If you are looking for another way to get more protein and fiber, summer is a great time to incorporate smoothies into your diet. They can be made in a way that they aren't too high in sugar, and they are simple to make. I put mine in a Shake and Take, but a smoothie can be made with a full-size blender or a hand blender.

The ground flax seed gives a smoothie more body. According to the Mayo clinic, it is also an excellent way to get fiber and mega-3 fatty acids. Flax seed improves digestion. Flax seed is sometimes used to help reduce total blood cholesterol and low-density lipoprotein (LDL, or "bad") cholesterol levels and, as a result, it may help reduce the risk of heart disease.  Click to read more of what Mayo clinic says about flax seed

Flax seed has a 4.5 grams of fat in two tablespoons, but only half a gram of saturated fat. This recipe has less than a gram of fat.

You can find other no-chew or easy-chew recipes if you search my blog. Hope you feel better soon!

If you would like to share a no or easy-chew recipe with us, please let me know. I'd love to feature you and your recipe.

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