July 20, 2010
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 so they aren't too high in sugar, and they are simple to make. I put mine in a Shake 'n Take, but a smoothie can be made with a full-size blender or 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 Omega-3 fatty acids. Flax seed improves digestion and 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.
Have you read With Great Mercy?