PUMPKIN PIE SMOOTHIE

Serves: 4-6
Ingredients:
1 cups canned pumpkin
1 cup unsweetened applesauce
can evaporated skim milk
cup almond milk
cup almond butter
1 tsp vanilla extract
2 tsp cinnamon
tsp cardamom
2 Tbsp Stevia extract
2 cups ice
Directions:
1. Place all of the ingredients in your blender and run it on high until smooth.
Nutrition Facts for One Serving:
Calories: 150 Protein: 5 g
Carbohydrate: 19 g Total Fat: 7 g
Fiber: 3 g Sodium: 58 mg
Vitamin A: 1,385 RE Calcium: 128 mg
Caffeine: 0 mg

Food Exchanges:
Grain (Starch):
Vegetable: 1
Fruit:
Non-Fat Milk:
Fat: 1

Diabetes-Related Benefits:
-

Pumpkin is packed with vitamin A, which supports healthy vision.

Pumpkin also helps to reduce blood glucose levels by improving glucose tolerance and
potentially increasing the bodys production of insulin.
In addition, pumpkin is high in fiber, which slows digestion and keeps you fuller longer.
This smoothie is made with a plant extract called Stevia, which is a sweetener found in
nature. Using Stevia as a substitute for real sugar cuts down on added sugars and total
carbohydrates in your diet, promoting better blood glucose control. Stevia is also a great
alternative to artificial sweeteners.
Several studies have shown improved insulin sensitivity and blood glucose control by
taking as little as teaspoon of cinnamon per day. Improving insulin resistance can help
in weight control as well as decreasing the risk for heart disease.

WHOLE WHEAT
HUMMUS WRAPS
Serves: 8
*One serving = a wrap
Ingredients:
4 whole wheat wraps
1 red bell pepper
1 avocado
3 ounces shredded cabbage
cup hummus
Directions:
1. Chop red pepper and avocado into small pieces and set aside.
2. Spread 2 Tbsp of hummus onto each whole wheat wrap.
3. Divide red pepper, avocado, and shredded cabbage between wraps.
4. Roll up wraps folding in ends, cut in half, and serve.
Nutrition Facts for of Wrap:
Calories: 143 Protein: 4 g
Carbohydrate: 18 g Total Fat: 7 g
Fiber: 3 g Sodium: 253 mg
Potassium: 221 mg Calcium: 23 mg

Food Exchanges:
Grain (Starch):
Vegetable: 1
Fruit:
Non-Fat Milk:
Fat: 1

Diabetes-Related Benefits:
- Hummus is made from garbanzo beans (also known as chickpeas), which
are high in fiber and proteins that stabilize blood glucose and prevent
blood sugar spikes.
- When compared to refined, white flour wraps, whole wheat wraps are a
better option for maintaining control on blood glucose levels due to their
high fiber content and slow digestion.
- Avocado is high in healthy monounsaturated fats, which lower bad
cholesterol and promote a healthy cardiovascular system.
- Most of the carbohydrates found in red bell peppers are in the form of fiber,
thus help control blood glucose levels.