A creamy, refreshing smoothie made with mixed berries, unsweetened coconut milk, Greek yogurt, and chia seeds. It has a naturally sweet-tart berry flavor without added sugar and provides protein, healthy fats, and fiber—making it a smart option for a diabetes-friendly breakfast or snack.
Ingredients (1 Serving)
- ½ cup mixed berries — strawberries, blueberries, and raspberries
- ½ cup unsweetened coconut milk beverage
- ½ cup plain Greek yogurt, preferably unsweetened
- 1 tbsp chia seeds
- 1 tbsp unsweetened shredded coconut
- ¼ tsp vanilla extract
- ¼ tsp cinnamon
Step-by-Step Instructions
Step 1: Preparing the berries
Wash the berries thoroughly. If using strawberries, remove the stems and cut them into smaller pieces.
Step 2: Add the ingredients
Add the berries, unsweetened coconut milk, Greek yogurt, chia seeds, shredded coconut, vanilla, cinnamon, and ice to a blender.
Step 3: Blend until smooth
Blend on high for 45–60 seconds, until smooth and creamy. Add a small splash of coconut milk if the smoothie is too thick.
Step 4 : Taste & serve
Taste and add a small amount of stevia or monk fruit only if needed. Pour into a glass jar and serve immediately. Top with a few fresh berries or a sprinkle of unsweetened coconut.
Nutritional Information (Approx.)
- Calories: 260 – 270 kcal
- Protein: 18 g
- Carbohydrates: 24–26 g
- Fats: 11 g
- Fiber: 7–10 g
Approximate values; they vary depending on the brands and exact ingredients used.
Glycemic Index (GI) Considerations
- Berries are generally a lower-GI fruit choice and provide fiber and antioxidants.
- Greek yogurt adds protein, which can help make the smoothie more filling.
- Chia seeds contribute fiber, fat, and protein, helping slow digestion.
- Choose unsweetened coconut milk and yogurt to avoid unnecessary added sugar.
- For diabetes management, portion size and total carbohydrate intake matter more than GI alone. Individual glucose responses can vary.
Portion Control Tips
- Stick to one serving (about 10–12 oz) rather than making an oversized smoothie.
- Don’t combine several high-sugar fruits; berries are sufficient for sweetness.
- Use ½ cup berries as the main fruit portion.
- Pair with a handful of nuts if you need a more filling meal.
