Summer is on its way! For those of us on the west coast it seems to already be here. Naturally, our minds shift to getting our bodies beach ready. Recently, I was sharing some personal goals with a friend, and was asked what were some ways I was going to work toward those goals and not be overcome with hunger. It was a good question, since I manage to surround myself with food everyday. The first thought was snacks and meal replacements that would keep me full.

I was putting together some smoothie recipes and my mind drifted to diabetes. I am always hearing about another person that is diagnosed with type1 or type 2. I seem to be meet people all the time that are living with diabetes. More and more I am meeting people who are thriving with diabetes.

I often end up in a conversation about the dietary “restrictions” many diabetics have to adhere to. I am always surprised by how many people think it is just a sugar thing. Believe it or not it is no longer just sugar used as a marker. Obviously, it is sugar that is measured and insulin that is adjusted but there are so many other factors that contribute to sugar elevation.

When you are diagnosed, and as you live, with diabetes you learn about exercise, stress management and diet. In addition to sugar, carbohydrates and calories play a large role in managing diabetes. Another factor is making sure you keep your blood sugar throughout the day. While there is a lot of talk about how many meals you need to eat a day, and in a non-diabetic day there is varying opinion. In a diabetic’s day, there is no dispute to eating regularly throughout the day, usually every 3 hours. This doesn’t always mean whole meals; sometimes it is just a snack.

I thought I’d give the dieters, my friends living with diabetes and really anybody looking for a yummy snack a few shakes and smoothies to use as snacks and meal replacements. Before you start, I use a medium banana. I usually under sweeten in recipes, you can add more. I put ice in first then whole ingredients then liquid. Calorie and carbohydrate counts are approximate. I know you are going to love what I came up with!


My Favorite Green Smoothie

  • 1 ½ cups fresh Spinach
  • ½ green apple, peeled and roughly chopped
  • 1 cup coconut water, unsweetened
  • ½ frozen banana
  • 1 teaspoon honey or agave nectar
  • ½ cup ice

Blend until smooth. Serve immediately.

155 calories; 44 grams carbohydrates; 35 sugars

Mango Pumpkin Smoothie (meal replacement)

  • 1 cup frozen mango chunks
  • 1 cup pure pumpkin puree (great source of “fill me up” fiber)
  • 3 cups fresh spinach
  • 1 cup coconut water, unsweetened

Blend until smooth.  Serve immediately.

208 calories; 49 carbohydrates; 40 sugars – per serving


Cantaloupe-Ginger Smoothie

  • 1 cup chopped fresh cantaloupe
  • ½ frozen banana
  • ¼ cup white grape juice
  • ½ teaspoon ginger juice (buy at health food store or use garlic press to squeeze juice)
  • 2 teaspoons lime juice
  • 1/3 cup greek yogurt
  • 1 teaspoon honey
  • ½ cup ice, if needed

Blend until smooth.  Serve immediately.

213 calories; 48 carbohydrates; 27 sugars

3 Comments on Sweet Summer is on it’s Way!

      • Great question Cory. My first answer is of course, don’t tell her its spinach. However, she probably won’t buy that. What dark leafy greens does she eat? You could use Kale (blanch it first), cabbage, brussels sprouts, beet greens even lettuce. Let me know what she thinks!

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