Lemon-Blueberry Dream Green Smoothie

This green smoothie is a delicious combination of lemon and blueberries. I can't even taste the greens, but knowing they are there makes me feel good!  This is alkalizing from the lemon and packed with healthy antioxidants and phytonutrients from the greens and blueberries and is one of my favorite breakfast smoothies.  I'm eating a very low carb, high fat diet, which is very successfully controlling my diabetes.  If I put too much fruit in my smoothie, it can upset my blood sugars and ruin my whole day!  This recipe easily fits into my daily allotment.  The addition of both healthy coconut and flax seed oil suppresses my hunger and prevents cravings by keeping my blood sugar steady throughout the morning.  (If desired, you can use half the amount of these oils, but both are healthy sources.  Healthy sources of fat play many important roles in the body and should not be feared or avoided.  Coconut oil contains medium-chain fatty acids and is fuel for the brain.  Flax seed oil is an excellent source of Omega 3's.)  If you're looking for a refreshing and energizing way to start your morning, look no further.  This smoothie will satisfy!

Lemon-Blueberry Dream Green Smoothie

Makes 1 serving

3/4 cup unsweetened flax or almond milk (or your favorite milk)*

1/4 cup full-fat plain coconut yogurt (or your favorite plain yogurt or kefir)*

2 tablespoons frozen wild blueberries

1-1/2 cups baby kale, spinach or swiss chard (I use an organic blend)

2 slices of lemon with peel, each slice 1/4" wide (organic is preferred)

1 teaspoon chia seeds

1 tablespoon flax seed oil

1 tablespoon coconut oil

10-15 drops of Lemon Drop flavored liquid stevia (I use Sweetleaf brand)

1/2 cup water

4-5 ice cubes

Place all of the ingredients in a blender and blend on high until smooth.  Pour into a tall glass and enjoy!

Nutritional Information per serving: 412 calories, 10 g carbohydrate (4 g dietary fiber, 3.1 g sugars), 40 g total fat (19.3 g healthy source of saturated fat, 0 g trans fat), 0 mg cholesterol, 141 mg sodium, 356 mg calcium, 26 mg potassium, 4.2 g protein.  Net carbs per serving: 6 grams

* For those with food allergies: To make a dairy free smoothie, use a non-dairy milk, yogurt or kefir.

Recipe by Kathy Sheehan, copyright 2015

Nutty Cinnamon Spice Hot Breakfast Cereal

Breakfast can be a challenging meal for me.  On most days I have a green smoothie, but sometimes I want to chew something!  Traditional boxed cereal, cream of wheat or oatmeal don't fit into my gluten free, very low carb, ketogenic diet.  Not only did these foods spike my blood glucose (when I used to eat them), they also didn't stick with me all morning so that I became hungry within a couple of hours.  I created this delicious, nutty recipe to satisfy my craving for hot cereal.  The apple pie spice adds a pleasing, sweet flavor that is reminiscent of a cinnamon roll.  This is a fast and easy meal to prepare, especially on days I have to get out of the door quickly.  The best part is that I stay satisfied for many hours, often not getting hungry again until mid-afternoon.  This cereal may not be very pretty to look at but, with only 3 net carbs, it's a winner in my recipe box!

Nutty Cinnamon Spice Hot Breakfast Cereal

Makes 1 serving

3 tablespoons macadamia nuts (or pecans)

3 tablespoons unsweetened shredded coconut

1 tablespoon ground flax seeds

1 tablespoon raw, shelled hemp seed

1 teaspoon chia seed

1 tablespoon fiber powder (I use unflavored Paleo Fiber)

1/2 to 1 teaspoon apple pie spice

1 packet of stevia (or to taste)

1/2 cup unsweetened coconut milk (or other nut milk)

1/2 teaspoon vanilla extract

1. In a small food processor, nut and spice grinder, or coffee grinder, pulse the first five ingredients until the nuts are ground into meal.  Pour this mixture into a serving bowl and add the apple pie spice, fiber powder and stevia and stir to combine; set aside.

2. In a glass measuring cup (or microwaveable container), heat the milk until hot.  Add this and the vanilla extract to the nut mixture and stir.  Adjust seasoning, if necessary.  Serve immediately.  

Nutritional information per serving: 415 calories, 21.7 g carbohydrate (18.5 g dietary fiber, 2.6 g sugar), 35.7 g total fat (15 g saturated fat, 0 g trans fat), 0 mg cholesterol, 81 mg sodium, 107.3 mg calcium, 188 mg potassium, 6.6 g protein.  (3.2 g net carbs per serving)

Recipe by Kathy Sheehan, Copyright 2014