Chocolate Peppermint Kefir Smoothie

Chocolate and peppermint are one of my favorite flavor combinations, especially around the holidays. Creamy and delicious, this smoothie is loaded with antioxidants, electrolytes, probiotics and is packed with immune and brain boosting nutrition. But it’s the cool mint taste that wins me over! I find that it’s the perfect way to start my day. Because of the “slow carbs” and healthy fat ingredients, this smoothie keeps me feeling satiated and my blood sugar stable all morning and long into the afternoon.

Chocolate Peppermint Kefir Smoothie

Makes 2 servings (or 1 large, meal replacement serving)

1 cup plain kefir

1 cup coconut or almond milk

2/3 cup organic spinach leaves (or Swiss chard)

1 tablespoon chia seeds

2 tablespoons unsweetened cocoa powder (or raw cacao powder)

1/4 avocado (see Tip*)

1 tablespoon coconut or flax oil

1/2 teaspoon stevia powder, or to taste (I used SweetLeaf brand)

1/8 teaspoon pink Himalayan salt

1/4 teaspoon peppermint extract (or about 15 fresh mint leaves), to taste

5 ice cubes

Enough water to reach desired consistency (about 1/2 to 3/4 cup)

Place all of the ingredients into a blender and blend on high until smooth.

*Tip: I buy avocados when they’re on sale and, when they’re ripe, I cut them into quarters, put the slices in a freezer bag and freeze them. They remain fresh and are great for adding to smoothies. Did you know that avocados contain more potassium than a banana? Plus they’re low in sugar and high in fiber!)

Nutritional Information per serving (1/2 recipe): 243 calories, 9.8 g carbohydrate (5.3 g dietary fiber, 3.2 g sugars), 17.8 g total fat (7.8 g saturated fat, 0 g trans fat), 12 mg cholesterol, 177 mg sodium, 378.3 mg calcium, 223 mg potassium, 477 mg Vit A, 4 mg Vit C, 5 mg iron, 8.1 g protein. Net carbs per serving: 4.5 grams.

Recipe and photo by Kathy Sheehan, copyright 2017

All rights reserved. Please do not duplicate without the author’s permission.

Mini Banana Pie Chia Pudding Parfait

You usually don't think of a banana as being low carb because it's such a high-sugar fruit. But you can enjoy them in a very small amount, such as in this parfait, without overdoing your carb limit for the day. Chia pudding resembles tapioca in texture, but it's easier to prepare and has more nutrition, plus it's an excellent source of healthy Omega 3 fat and fiber. I love banana pudding and pie, so I set out to recreate the flavors in this recipe! It requires a couple of steps, but each is very simple and can be made ahead, if needed. The "pie crust" crumbles really give this parfait it's banana pie texture and flavor, so don't skip this step. You have the choice of topping with plain, unsweetened yogurt laced with vanilla or whipped cream, depending on the total amount of carbs in your eating plan. I like the yogurt version for breakfast! So, whether you start your day with this mini parfait or enjoy it for dessert, you can feel good about giving your family this special treat!

Mini Banana Pie Chia Pudding Parfait

Makes 8 small servings

Chia Pudding Layer:

1/4 cup whole chia seeds

1/4 teaspoon ground cinnamon

1/4 teaspoon vanilla extract

1/4 teaspoon banana extract

1 cup full-fat coconut milk (I used A-Roy D brand)

6-8 drops liquid Stevia, or to taste (I used Sweetleaf brand)

Pie Crust Layer:

1/3 cup almond flour

1 teaspoon erythritol sweetener or 1/4 tsp stevia powder

A pinch of salt

2 teaspoons butter or coconut oil, melted

1/2 of a very small banana, cut into eight slices (a 3-inch length)

Yogurt or Cream Layer:

1-1/2 cups plain, unsweetened whole milk yogurt or 3/4 cup heavy cream, whipped (or whipped coconut cream for dairy free)

1/2 teaspoon vanilla extract

6-8 drops liquid Stevia, or to taste

1. Make the chia seed pudding: In a small bowl, mix the chia seeds and cinnamon. In a measuring cup or separate bowl, mix together the coconut milk, extracts and stevia drops. Pour the coconut milk mixture over the chia seed mixture and stir vigorously with a fork, making sure all the chia seeds are incorporated and submerged in the coconut milk. Set aside to allow the pudding to absorb the liquid and thicken, about 30 minutes.

2. Meanwhile, make the pie crust layer: Preheat the oven to 325 degrees Fahrenheit. In a medium bowl, whisk together the almond flour, sweetener and salt. Stir in the melted butter until the dough comes together and resembles coarse crumbs. Turn out onto a baking sheet lined with parchment paper or a silicone baking mat. Press down with your fingers to flatten into a 1/8-inch thick circle or oval (the shape doesn't matter). Bake in the preheated oven until the edges are golden brown, about 13-15 minutes. Watch carefully because the edges can burn quickly! Allow crust to cool on the baking sheet for 5 minutes, then remove parchment paper or silicone mat to a wire rack to cool completely (keep crust on the paper or mat to prevent crumbling). When cooled, break the crust into small, bite-size pieces; set aside.

3. Make the yogurt or whipped cream layer: Mix together the plain, unsweetened yogurt with the vanilla extract and stevia drops to taste; set aside. (Or whip the heavy cream until semi-stiff. Add the vanilla and stevia and gently fold until well combined; set aside.)

4. Assemble the parfaits: Use a spoon to divide the chia pudding mixture between eight small jars or dessert shot glasses (about 2 TB each). Place one slice of banana on top of the chia layer. Sprinkle 1 teaspoon of the pie crust crumbles on top of the banana (reserve some crumbs for garnish). Divide the yogurt (or whipped cream) evenly among the dessert cups. Sprinkle with the remaining pie crust crumbs. Eat immediately or cover and place in the refrigerator for up to 2 days.

Nutritional Information per serving (made with yogurt): 128 calories, 7.3 g carbohydrate (2.1 g dietary fiber, 3.7 g sugars, 0.5 g sugar alcohols), 9.6 g total fat (4.7 g saturated fat, 0 g trans fat), 10 mg cholesterol, 39 mg sodium, 90.2 mg calcium, 106 mg potassium, 79 mg Vit A, 1 mg Vit C, 3.7 g protein. Net carbs per serving: 5.1 grams

Nutritional Information per serving (made with whipped cream): 201 calories, 5.7 g carbohydrate (2.1 g dietary fiber, 1.5 g sugars, 0.5 g sugar alcohols), 19 g total fat (10.7 g saturated fat, 0 g trans fat), 44 mg cholesterol, 27 mg sodium, 53.4 mg calcium, 52 mg potassium, 444 mg Vit A, 1 mg Vit C, 2.6 g protein. Net carbs per serving: 3.6 grams

Recipe and photos by Kathy Sheehan, copyright 2017

All rights reserved. Please do not duplicate without the author's permission.

Snickerdoodle Smoothie

If I could choose only one food item that has had the biggest impact on my improved health, it would be my morning smoothie. For the past eight years, most of my days start with a smoothie. Some are green with a little low-glycemic fruit and others are made from a base of nut butter, but the thing they all have in common is that they're nutritious, delicious and keep me feeling satisfied for many hours, sometimes all the way to dinner! The trick about making smoothies for a diabetic is that they need to be very low carb, plus contain enough healthy fat and protein to keep the blood glucose steady. It's the blood sugar spike of a high carb breakfast and then rapid crash a couple of hours later that causes hunger and cravings by mid-morning, requiring an "elevenzees" snack just to make it to lunch! When you start your morning on a blood sugar roller coaster ride, it will effect your eating pattern for the rest of the day and may lead to the over-consumption of carbs. This delicious and creamy smoothie has the sweet vanilla and cinnamon flavor of the popular Snickerdoodle cookie. Cinnamon is well-known and documented as a blood sugar stabilizing spice and this is a great way to get more of it into my diet.

Snickerdoodle Smoothie

Makes 1 serving

1/2 cup plain, unsweetened kefir (or yogurt)

1/2 cup coconut milk (or almond milk)

1 tablespoon macadamia nut butter (or 2 tablespoons macadamia nuts)

1 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

A pinch of sea salt

1/4 teaspoon stevia powder, or to taste (I used Sweet Leaf brand)

1/2 tablespoon collagen hydrolysate powder (or your favorite protein powder)

1 tablespoon chia seeds

1/2 tablespoon coconut oil, ghee or flax oil

4 drops of Vanilla Creme stevia

1/2 cup water (or enough to create desired consistency)

4-5 ice cubes

1 scoop of prebiotic powder, optional (I used Prebio Plus)

Put all of the ingredients in a blender and blend until completely smooth. Taste and adjust sweetening, if desired. Pour into a tall glass and enjoy!

Nutritional Information: 304 calories, 8 g carbohydrate (7.4 g dietary fiber, 4.4 g sugars), 24.7 g total fat (9 g saturated fat, o g trans fat), 12 mg cholesterol, 132 mg sodium, 379.9 mg calcium, 150 mg potassium, 9.4 g protein.  Net carbs per serving: 0.6 grams

Recipe by Kathy Sheehan, copyright 2016

All rights reserved. Please do not duplicate without author's permission.

Cinnamon Kefir Chia Pudding and Yogurt Parfait

For breakfast or dessert, this delicious parfait brings a smile to everyone's face! It looks so elegant and complicated, but it really isn't. It takes some prior planning to have all the ingredients ready, but once that is done, it's quick and easy to put together.

1. Make a batch of my Spiced Grain-Free Baked Granola.  Click here for the recipe. I always have this granola on hand in my pantry because it is a breakfast staple in my house. If you don't want to make your own granola, purchase a gluten-free variety.

2. Take plain, unsweetened Greek yogurt (or a mixture of kefir cheese and plain yogurt) and mix it with vanilla powder (or vanilla extract) and stevia powder to taste; set aside.

3. Then make the Cinnamon Kefir Chia Seed Pudding (see recipe below). I like making my chia seed pudding in a blender, rather than other methods that mix the whole seed in liquid, because I like mine smooth.  The pudding needs to set up for a couple of hours or overnight, so plan for this.  In the morning, assemble your parfaits and dazzle your family! This is a attractive breakfast no one can refuse!

Cinnamon Kefir Chia Seed Pudding

Makes 4 servings (1/2 cup each)

1 cup almond or coconut milk

1/2 cup plain, unsweetened kefir (see directions for making kefir at home)

1 teaspoon ground cinnamon

1/2 teaspoon vanilla extract or unsweetened vanilla powder

1/2 teaspoon stevia powder, or to taste (I use Sweet Leaf brand)

1 pitted date (soaked in water, if too dry)

1 teaspoon Golden Lakanto Monkfruit Sweetener (or substitute with another pitted date)

A pinch of salt

1/3 cup chia seeds (I used white chia seeds)

Place all of the ingredients in a blender and blend until thick and smooth. Taste mixture and add more stevia, if desired.  Pour mixture into a glass storage container or jar, cover and place in the refrigerator for at least 2 hours or overnight.

Nutritional Information per 1/2 cup serving: 139 calories, 8.6 g carbohydrate (5.8 g dietary fiber, 1.9 g sugars), 10.2 g total fat (3 g saturated fat, 0 g trans fat), 0 mg cholesterol, 44 mg sodium, 227 mg calcium, 17 mg potassium, 4.5 g protein. Net carbs per serving: 2.8 grams

To Assemble a Parfait: 

Into a small, clear glass spoon in 1/4 cup Cinnamon Kefir Chia Seed Pudding, sprinkle 2 tablespoons of granola over pudding layer, top granola layer with 1/4 cup vanilla Greek yogurt, and top the parfait with another 1 tablespoon of granola, toasted unsweetened coconut flakes, and 1-2 chopped walnuts.

Nutritional Information per serving (1 parfait): 289 calories, 12.7 g carbohydrate (5.8 g dietary fiber, 5.3 g sugars), 24.3 g total fat (6.8 g saturated fat, 0 g trans fat), 11 mg cholesterol, 113 mg sodium, 225.1 mg calcium, 227 mg potassium, 9.1 g protein. Net carbs per serving: 6.9 grams

All recipes by Kathy Sheehan, copyright 2016

Chocolate Peanut Butter Kefir Smoothie

Creamy, delicious, nutritious and full of beneficial probiotics...what more do you need in the morning? This Chocolate Peanut Butter Smoothie has been one of my favorites lately! For variety, I switch the peanut butter for almond or organic sunflower seed butter occasionally; they're all good! The unripe, green banana adds creaminess but, more importantly, it contains prebiotic fiber that feeds the good microorganisms in the kefir to support a healthy microbiome. Because of the addition of healthy fats and protein from the collagen hydrolysate (if using, see explanation below*), this smoothie is so satisfying that often I can make it to dinner with just a snack of nuts mid-afternoon. No hunger, no cravings, no blood sugar lows! This meal replacement smoothie keeps me energized and going all day. Have a good morning!

Chocolate Peanut Butter Kefir Smoothie

Makes 1 serving

1/2 cup homemade unsweetened dairy milk kefir or coconut milk kefir (see recipe here)

1/4 cup coconut or almond milk (or other milk of your choice)

2 tablespoons natural peanut butter (or nut butter of your choice)

1 tablespoon coconut oil

1 teaspoon flax oil

1 tablespoon chia seeds

1/4 teaspoon stevia powder, or to taste (I use Sweet Leaf brand)

1/2 teaspoon vanilla extract

2 tablespoons raw cacao powder (or unsweetened cocoa powder)

A pinch of salt

1-1/2 inch piece of frozen unripe, green banana (skin removed)

4-5 ice cubes

1/2 cup water, more or less, depending on the thickness you desire

1-2 teaspoons collagen hydrolysate powder (optional source of added protein, see below)*

Place all of the ingredients in your blender and blend on high until smooth.

Nutritional Information per serving (without collagen hydrolysate): 597 calories, 16.8 g carbohydrate (5.3 g dietary fiber, 4.4 g sugars), 53.8 g total fat (27.3 g saturated fat, 0 g trans fat), 0 mg cholesterol, 182 mg sodium, 135.8 mg calcium, 40 mg potassium, 10.4 g protein. Net carbs per serving: 11.5 grams

*What is Collagen Hydrolysate?  Often people ask me which protein powder I recommend.  Well, this is it!  Collagen hydrolysate is 90% pure unflavored protein, no fillers or additives.  It dissolves in either hot, warm or cold liquids, making it perfect to add to smoothies, soup, coffee, tea or juice.  Hydrolysed collagen is a unique combination of amino acids in concentrated levels. It is easily digested and supports the body's natural healing process, similar to the benefits of bone broth.  It can be very helpful for someone suffering from arthritis or a joint related injury.  You'll notice a difference in the health of your bones, tendons, ligaments, cartilage, skin, hair and nails, if taken regularly as a supplement.  The powder I use is from Great Lakes Gelatin and can be purchased on the Internet.

Recipe by Kathy Sheehan, copyright 2016

Baked Cinnamon Spice Grain-Free, Low-Carb Granola

It's granola...so it must be healthy, right?  No, not necessarily.  Granola is one of those foods that is touted as healthy but can often be so full of sugar and carbohydrate that it's no better than eating right out of the sugar bowl!  If you check out the nutritional label on a store-bought granola cereal, you'd be shocked to see that there are about 45 carbs per serving, which translates into 8-1/2 teaspoons of sugar.  You can just imagine the spike in your blood glucose that is anything but healthy for your body.  In this grain-free recipe, there are only 4 net carbs per serving and I think the taste is better than a processed, boxed variety.  I used a combination of honey and no-carb sweeteners to achieve the right touch of sweetness without overpowering the warm spices and crunchy nuts.  It makes a delicious and nutritious breakfast topped with your favorite cold, non-dairy milk or sprinkle it on yogurt, applesauce or eat it plain as a snack.  Recently I stirred some into homemade vanilla kefir ice cream and it tasted like Cookies and Cream!  I always have some of this granola around because it's simple to make ahead of time and convenient when I need a quick and easy breakfast.

Baked Cinnamon Spice Grain-Free, Low-Carb Granola

Makes 12 servings (1/2 cup each)

1/2 cup chopped pecans

1 cup chopped walnuts

1/2 cup slivered or sliced almonds

1/2 cup unsweetened flaked coconut

1/2 cup hazelnut or almond meal/flour

1/4 cup chia seeds, ground in a nut grinder (or 1/4 cup ground flaxseed)

1/4 cup pepitas (pumpkin seeds)

1/4 cup sunflower seeds

1/4 cup melted butter (or 1/2 butter & 1/2 coconut oil)

2 tablespoons LaKanto Monkfruit Sweetener (or other erythirtol sweetener)

3/4 teaspoon Stevia powder (I use Sweet Leaf brand)

1 tablespoon raw honey, melted

10 drops of Vanilla Creme liquid Stevia, or to taste (I use Sweet Leaf brand)

1-1/2 teaspoons cinnamon

1/2 teaspoon nutmeg

1/8 teaspoon mace

1/2 teaspoon kosher or sea salt

1/4 cup water

1. Preheat oven to 250-degrees F.  Line cookie sheet with parchment paper and spray with non-stick coconut oil spray; set aside.

2. In a large bowl combine all ingredients and mix very well.  Spread the granola on the parchment paper-lined pan.  Compress it into a firm, even sheet of granola by pressing mixture flat with a rubber spatula or your hand that is protected by parchment or a plastic sandwich bag.  The granola should be about 1/4-inch thick.*

3. Bake for about 70-90 minutes, or until golden throughout (the longer you bake it, the crunchier it gets).  Remove from the oven and allow to fully cool.  Break into pieces and enjoy!  Makes about 6 cups of bite-size pieces.  Store in an air-tight container.

*If you want to make this mixture into bars, shape into 12 equal-size bars or rounds, flatten and bake as directed.  Cool bars completely before removing from pan.  Wrap each bar individually with plastic wrap, then store bars in a zip-lock bag.

Nutritional Information per 1/2 cup pieces: 260 calories, 8.7 g carbohydrate (4.6 g dietary fiber, 2.5 g sugars), 23.8 g total fat (6 g saturated fat, 0 g trans fat), 5 mg cholesterol, 124 mg sodium, 61.2 mg calcium, 184 mg potassium, 7.1 g protein.  Net carbs per serving: 4.1 grams

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

Bad Numbers & Chia Seeds

A few weeks ago, I returned from my doctor, where he exclaimed, "What happened? Your sugars are through the roof!" I was stunned, but I don't know why I should have been. Since Thanksgiving, I haven't been eating healthy and, soon after Christmas, I took a 3-week vacation and ate my way from Florida to Maine!  I had gained 8 pounds.  I looked my doctor in the eye and told the truth. I didn't make excuses, admitted I'd been off my food plan for several months and hadn't been testing regularly, so I had no clue what my BG trends had been.  He gave me three months to get my A1C below 7 again, or he highly recommends that I go back on insulin.  I was devastated.  I went home, felt sorry for myself for having this horrible disease for the 100th+ time and, yes, I cried. 

Then I made a confession to myself: Perfectionist though I am, I am only human and, just like everyone else that struggles with diabetes, I make mistakes.  It took me a few days, but I have forgiven myself, I've begun to eat healthy consistently and have even begun to regain some enthusiasm for vegetables again.  My progress is slow, but I'm on track with my food plan again and some weight has been lost.  I hope my BG numbers will begin to go down but, so far, they remain high.

Now, what are Chia Seeds?  They are the tiny, edible "Chia Pet" seeds that are incredibly high in fiber, low in carbs, a good source of Omega 3 fatty acids, high in calcium and protein and help me to feel full longer and may aid in my weight loss!  I learned about them from a program I watched on Netflix called, "Hungry for Change."  (BTW, if you can watch this highly motivational documentary yourself, please do!  Try Netflix or check out the DVD from your local library.)  Since learning about this product, I purchased some Chia Seeds from Whole Foods and have begun experimenting.  Today I made two types of Chia Seed pudding using unsweetened Light Coconut Milk as a base and, although they're a bit different looking than traditional pudding, both are delicious!  The chia seeds act as the thickener, so no egg, cornstarch or other thickening ingredient is needed.  Also, both recipes are quick and easy to make because no cooking is necessary!  The pudding thickens and gels in about 30-40 minutes, but letting the mixture sit for about 4 hours or overnight allows the seeds soften and resemble tapioca pudding in texture.  Chia seeds come in black or white varieties.  Both have the same nutritional properties, so choose whatever you can find.  (They are pretty easy to find these days, I even understand WalMart carries them in some stores.  Check the grocery or natural food store in your area.)  Also, Chia Seeds can be tossed on salads, added to yogurt, soups or stews, smoothies and even baked in breads or other baked desserts!  They have no flavor of their own, but take on the flavors of the other ingredients in the recipe.  Note: They do thicken whatever liquid food or drink they are added to, so if you don't want that to happen, create a "chia gel" first by mixing 1/4 cup water and 1 TB. chia seeds.  Allow the mixture to sit for at least 30 minutes (stirring once or twice) or overnight.  If you add the already thickened and jellied chia seeds to liquids, the thickening effect will be greatly reduced or eliminated.

There are a lot of recipes out there, so experiment and enjoy the benefits!

Coconut Chia Seed Pudding
(Makes 3 servings)

1 cup light, unsweetened Coconut Milk
2 teaspoons Agave Nectar
2-3 teaspoons Splenda Granular (or to taste)
2 Tablespoons chia seeds
1/4 teaspoon vanilla extract

Mix together the coconut milk, agave nectar, and Splenda and stir together. (I use a combination of agave nectar and Splenda to reduce the carbs, but use any sweetener of your choice, keeping in mind it may change the nutritional information per serving.)  Add the chia seeds and vanilla extract and stir.  Allow to sit for about 15-20 minutes and stir again (so seeds don't settle on the bottom).  Refrigerate for 4 hours or overnight.  Stir before serving.

Nutritional Information per serving (without added toppings): 122 calories, 14.6 g carbohydrate, 7.8 g total fat, 4.3 g saturated fat, 0 trans fat, 0 cholesterol, 17 mg sodium, 4 g fiber, 4.7 g sugars, 73.4 mg calcium, 3 g protein.


Chocolate Coconut Chia Seed Pudding
(Makes 3 servings)

Add 1 Tablespoon unsweetened cocoa powder to the liquid ingredients in above recipe.  Heat the coconut milk just until the cocoa powder mixes thoroughly.  Add the sweeteners.  Add 2 Tablespoons plus 1/2 teaspoon chia seeds to mixture.  Add 1/8 teaspoon vanilla extract and stir.  Allow to sit for about 15-20 minutes and stir again (so seeds don't settle on the bottom). Refrigerate for 4 hours or overnight. Stir before serving.

Nutritional Information per serving (without added toppings): 135 calories, 11.4 g carbohydrate, 8.6 g total fat, 4.5 g saturated fat, 0 trans fat, 0 cholesterol, 18 mg sodium, 5.2 g fiber, 4.8 g sugars, 86.7 mg calcium, 3.7 g protein.

Recipes by Kathy Sheehan, copyright 2013.

Breakfast Smoothies

Occasionally I'm asked to suggest breakfast recipes. This is difficult for me to do because I don't eat breakfast in the traditional sense. Instead, I start every day with a high-fiber, protein smoothie that often incorporates fruit or chocolate (cocoa powder) that satisfies and keeps me going for hours! About a year and a half ago, I gave up cereal, toast, oatmeal, bagels, muffins or anything else many people turn to for breakfast because these items just don't contain the same nutritional density that my smoothie does and all are downright "carb-age" and would do my body more harm than good. I give my morning smoothies a lot of credit for my initial weight loss and I continue to drink them to maintain my weight. I want to be clear: I don't have a smoothie with breakfast, the smoothie IS my breakfast. But it doesn't need to be used only as a replacement for the morning meal, it can be used anytime of the day as a meal replacement.

Most of the products I use in my smoothies are easily found in your grocery store, such as frozen fruit, fresh fruit, cocoa powder, creamy nut butters and almond milk. There are other ingredients that may need to be ordered on the Internet. For example, to boost the fiber content, I add PaleoFiber powder which contains 10 grams of fiber per tablespoon! (If you don't have a fiber powder, substitute Ground Flaxseed Meal or chia seeds which are good sources of Omega-3 fatty acids.) Also, for flavoring, I often add Sweet Leaf flavored stevia drops. My favorites are Vanilla Creme, English Toffee, Lemon Drop and Dark Chocolate. For my protein powder, I have used almost exclusively collagen hydrolysate and highly recommend it for this purpose. It is pure, unflavored protein that contains all of the essential amino acids without other additives or fillers. It dissolves in cold, warm or hot liquids. If you're in the weight loss phase and wish to purchase another type of protein powder, I suggest purchasing a low-carb one made especially for weight loss which will help you accomplish this goal.

Green Smoothies are the craze these days. My mother has one every morning and she swears by them. If you're lucky enough to own a Vitamix high-power blender or another brand with a 2-hp motor or higher, try one soon. A regular blender will work, but you may have to blend for a longer amount of time. Green Smoothies are a mixture of fresh or frozen fruit, leafy greens (such as spinach, kale and collards) and water that has been liquefied into a smooth, vitamin-packed drink. The fruit adds sweetness and disguises the taste of the greens. It's a great way to get two or more servings of vegetables in one sitting. Here's a link to a video that will show you how easy it is to make one: Green Smoothie Video. If you want to learn more, search YouTube.com for other excellent demonstrations and testimonials about green smoothies.

Finally, before I post a couple of my own recipes for smoothies, I would like to recommend a few low-carb smoothie recipe books that I use for flavor ideas:

1. Meal in a Glass: Low Calorie, Low-carb Protein Smoothie Recipes by Valerie Renee Campbell.

2. Low-Carb Smoothies by Dana Carpender. (This one is out of print, but very good if you can find it.)

3. Low-Carb Smoothies: More Than 135 Recipes to Satisfy Your Sweet Tooth Without Guilt by Donna Pliner Rodnitzky.

My Breakfast Smoothie Recipes

Strawberry Banana Smoothie (Makes 1 serving, pictured above)

In a blender, blend on high until well mixed together:

1 cup almond milk, unsweetened
½ cup unsweetened plain yogurt (or unsweetened plain kefir)
2 packets stevia (I use Sweet Leaf brand)
1/4 small banana
1/2 cup fresh or frozen strawberries
1 tablespoon PaleoFiber powder (or substitute chia seed or ground flaxseed meal)
1 tablespoon collagen hydrolysate (or Vanilla protein powder of your choice)
1/2 teaspoon vanilla extract

Nutritional Information per serving: 276 calories, 44.7 g carbohydrate, 2.6 g total fat, 14.3 g fiber, 16.7 g protein.

Snickers Smoothie (Makes 1 serving)

In a blender, blend on high until well mixed together:

1 cup almond milk, unsweetened
½ cup unsweetened plain yogurt (or unsweetened plain kefir)
2 packets stevia (I use Sweet Leaf brand)
1 tablespoon unsweetened cocoa powder
5 drops English Toffee stevia
1 heaping tablespoon creamy peanut butter or almond butter (no sugar added)
1 tablespoon PaleoFiber powder (or substitute chia seed or ground flaxseed meal)
1 tablespoon collagen hydrolysate (or Vanilla protein powder of your choice)
1/2 teaspoon vanilla extract

Nutritional Information per serving: 309 calories, 35.2 g carbohydrate, 11.2 g total fat, 14.8 g fiber, 18.4 g protein.

Original recipes by Kathy Sheehan, copyright 2009