“Cooking Light” Smoothies

In a quest to find low-carb smoothie recipes, I turned to Cooking Light and tried a pair of recipes for 12-oz. smoothies. I like the smaller volume of these recipes but still found them higher in carbs than I like.

  • The choice of milk is up to you: Unsweetened coconut milk is sold refrigerated in a paper carton. You can also use vanilla coconut, soy, almond, or dairy milk. Canned coconut milk is better for cooking. I like the So Delicious or Silk brands.
  • Look for the unsweetened coconut milk beverage in a paper carton in the regular milk section of the grocery store, not the canned kind. I like the So Delicious brand. You could also use almond milk or low-fat cow milk.
  • I weigh the spinach and frozen fruit on a kitchen scale, instead of trying to jam these awkwardly shaped items into a measuring cup.
  • I got the steamed baby beets from Trader Joe’s. Try not to think about “Beets — for breakfast!” while you drink it.
  • Frozen Berry Medley is also from Trader Joe’s and has raspberries, blueberries, strawberries, and blackberries but no added sugar.
  • Adding a scoop of protein powder or substituting the yogurt with 1/2 cup low-fat cottage cheese would also raise the protein content.


Berries and Beet Smoothie

Yes, it does have beets in it. Be careful not to spill any; it will stain. I substituted the orange juice in the original recipe with coconut milk to keep the sugar down (it’s still a little high in carbs for my preferences).

Serves 1 (about 12 oz.)

1/4 cup nonfat Greek yogurt
1/4 cup unsweetened vanilla coconut milk
1 cup fresh blueberries (6 oz. box)
1/2 cup frozen raspberries without added sugar
1/3 cup sliced, cooked beets (about 2 oz.)

Puree the yogurt and coconut milk. Add the fruit and beets, and puree until smooth. Use the “ice crush” feature as needed until everything is well blended.


Ginger Oat Smoothie

This smoothie was like eating very runny oatmeal.

  • Oatmeal in this recipe is the plain kind you buy in bulk, not one of the flavored packets with a lot of added sugar.

Serves 1 (about 12 oz.)

1/4 cup prepared instant oatmeal (microwaved with 1/2 cup water) and no added sweetener
1/4 cup unsweetened vanilla coconut milk
1/2 teaspoon grated fresh ginger
1 cup fresh blackberries
1/2 cup Berry Medley (Trader Joe’s)

Puree the cooked oatmeal and coconut milk. Add the ginger and frozen fruit, and puree until smooth.

Source: Recipes adapted from a Cooking Light slideshow