Fruit Smoothies


Smoothies have had a bit of a bad wrap in diabetes circles, but with a few small changes you can help to slow the release of the natural sugars within the smoothies.

Fruit Smoothie

Serves 4

  • 16oz plain non fat yogurt (I suggest Irish Country Yogurts)
  • 2 small bananas (the natural fat in the bananas help to slow down the release of sugars from the fruit)
  • 1 cup of sliced fresh strawberries
  • 1 cup of raspberries,blueberries etc
Blend ingredients together. Be aware that using frozen strawberries have 4 times as much sugar per serving
Per Serving: 120 Calories, Carbohydrates 28.5g, Fat 0.3g, Saturated fat 0.1g. Sodium 0.68g
*To further slow down the release of naturals sugar from the smoothie and balance your blood sugar levels further, you can add a tablespoon of flaxseed.


Other variations of smoothies that we do at our Cooking Well Courses is using two tablespoons of peanut butter rather than berries and adding more low fat or semi skimmed milk so it won’t be as thick.

Cooking Well for Diabetes Courses

If you feel you could benefit from further help and assistance or are struggling with the whole concept of cooking for yourself or someone with diabetes, our Cooking Well for Diabetes Course may benefit you!!! This 4 week course provides you with all the tools, resources and aids needed to cook healthy, easily and conveniently for diabetes. All our courses are designed and facilitated by Helena Farrell RGN, MSc Diabetes, who combines medical knowledge, with a passion for healthy eating and cooking.

I can’t recommend these courses highly enough!

Jackie, Cork

Cooking Well for Diabetes is suitable for people with Type 1 & 2 Diabetes, Pre-Diabetes, families and carers of people with diabetes. All courses include a cookery demo with tasters, portion size measurement aids, a copy of the Low GI Diet Book and much much more. If you would like to speak to some of the participants who have benefitted from these courses, we would be more than happy to put you in contact with them.

All our courses are 4 weeks in duration, run 2 hours per week either on a week day evening or a Saturday. If you miss one week, we would be more than happy to facilitate your attendance on another course, so you don’t miss out on any of the course content.

Cost: €100 or pay as you go option of €25 per week. Discounts available (terms and conditions apply)

For further information please click here . Alternatively you can ring Helena on (086) 1739287 or email;

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