Ah, breakfast. You beautifully pulverized bastard!

That was the original title for this post, but I figured it wouldn’t really fit well on a recipe card. I’ve always had an issue with solid food much before 11 AM.  For whatever reason it makes me feel nauseous.  My pre-diabetic breakfast consisted of 3 coffees for this reason. By the time those were down, I was able to get on with my day and go out for lunch with the gang from work. Unfortunately, now that I have to take pills in the morning with food, I had to find an alternative.  Enter the smoothie!  It’s a drink, it’s a meal, and it looks like something you wouldn’t feed a dog, but it does the trick.

I’m not going to post 100 smoothie recipes on this site, because honestly, they’re all about the same formula. You want some frozen fruit (berries are best for diabetics), a bit of fresh fruit (optional), some dark green leafy veggies, some protean, and some liquid to bind it all together. After that, it’s just experimenting with ratios that suit your needs for viscosity and flavour.

I’ll post below what I’ve been drinking for the past few weeks. This doesn’t send my blood sugar through the roof if I’m careful on the amount of frozen berries, and it has a decent enough flavour that I can get it down my throat. I say “my” blood sugar, because everyone is different. For instance, I use a full banana every day, which is completely fine for me, but others may find this raises their levels too high. Test your blood 1 and 2 hours after you have it to be sure it’s OK for you. Also take note, that the crap they call a “smoothie” at McDonald’s, Starbucks, Tim’s, and other fast food joints have enough raw sugar in them to put a cow in a diabetic coma, so don’t even bother. Follow the links if you don’t believe me. This smoothie is a little high in carbs, but it’s also very high in dietary fiber.  Net carbs are about 28g per serving.

Blueberry Breakfast Smoothie

  • Servings: 1
  • Difficulty: Easy
  • Print


  • 1/2 cup frozen blueberries
  • 1 whole banana
  • 1 handful raw spinach
  • 3 tbsp peanut butter (The stuff with peanuts as the only ingredient)
  • 1 1/2 cup unsweetened almond milk


  1. Add all ingredients to a Nutri-bullet style single serve blender cup
  2. Pulverize for a good 30 seconds
  3. Drink

Nutrition Info:

Amount Per Serving
calories 469
% Daily Value *
Total Fat 29 g 45 %
Saturated Fat 3 g 16 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 265 mg 11 %
Potassium 738 mg 21 %
Total Carbohydrate 39 g 13 %
Dietary Fiber 11 g 42 %
Sugars 20 g
Protein 12 g 25 %
Vitamin A 73 %
Vitamin C 32 %
Calcium 72 %
Iron 10 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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