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30 Days of Smoothies: Peaches and Cream

This month, we're sharing a different diabetic-safe smoothie recipe every day


  • medium fresh peach, peeled, pitted, and chopped or frozen equivalent
  • ½ cup skim milk
  • 4-ounce carton non-fat vanilla yogurt
  • cup ice cubes
  • ground cinnamon (to taste)


  1. Place the peach, milk, yogurt, and ice in a blender. Blend until smooth. Turn off machine and scrape down the sides of the blender with a rubber spatula. Blend again.
  2. Pour the mixture into 2 glasses and sprinkle each with a little cinnamon. Serve at once.  (You can garnish with strawberries, if you're feeling fancy.)

Nutrition Information

Per serving: 101 calories (0% calories from fat), 22 g carbohydrates, 5 g protein, 0 total fat (0 saturated fat), 1 g dietary fiber, 3 mg cholesterol, 65 mg sodium. Diabetic exchanges: 1 1/2 carbohydrate (1/2 fruit, 1 skim milk).


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