In early February (2018) I drove a few hundred kilometers to my brother-in-law's for his help. He's the great cook in the family and puts my barbeque skills to shame. It is quite clearly his domain.
When I decided to create my own recipe, I had some ideas. Ideas I just knew my brother-in-law, Barry, would likely enhance. He even had many of the ingredients I needed on hand.
We went out shopping the first day there. There were two classifications of meal replacement I wanted to make. The main one was chocolate based, the second was fruit based. Barry came up with an excellent suggestion: use frozen fruit. I was quite surprised to find out that frozen fruits actually cost less than fresh. I bought a 4-Berry bag. At 1.75 Kg, it only cost $10.97. At 140 grams per serving for my recipe, that yields a total of 12 ½ servings at a cost of about $0.88 cents per serving (for the frozen fruit, see below for the cost including all ingredients).
Fruit Smoothie, is based on these ingredients:
- 140 g (1 cup) of frozen fruit
- 2 ½ tbsp ground flaxseed
- ⅓ tsp ceylon cinnamon
- ⅓ tsp stevia
- ⅙ tsp nutmeg
Mix this together to end up with a 300 ml drink (10 fl oz). Blend all the ingredients in a blender with 300 ml of water. Please use good water. The water I use is pH neutral (chlorine removed, hardness neutralized, and with all minerals intact).
You then have a ready-to-drink fruit smoothie drink with a hint of some nice cinnamon spicing.
Costs are considerably less than the commercial versions, plus use organic and fresh (frozen fresh) ingredients. The Fruit Smoothie version is is about $1.33 cents for the 300 ml dirnk.
Here's the nutition facts on the Fruit Smoothie:
The only change you might want to consider is to add the ceylon cinnamon and nutmeg after you pour the finished blend into a glass. The reason for that is for you to adjust the spices to your tastes. Just keep in mind that you might want to get used to a bit more cinnamon and nutmeg. Both are extremely friendly to glycemic control ...
PS. Note that the Dark Chocolate and Milk Chocolate meal replacement smoothies I refer to as "Diabetic-Friendly". The Dark Chocolate version contains only 0.5g of sugar in a 300ml drink. The Milk Chocolate verison contains 8.3g. This Fruit Smoothie has 8.5g which compares favourably with the Milk Chocolate version.
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