The sugar-free and lactose-free smoothie I propose to you today is made with kiwi, pineapple, and coconut milk. A very simple recipe to lower the glycemic index of fruit and do yourself good, even when drinking a smoothie. Like the strawberry smoothie without milk, this recipe is suitable for everyone. Well-ripened fruit, in this case, I used kiwi, unsweetened canned pineapple, coconut milk, and inulin. Using long-chain inulin, as taught by Dr. Candida Aiello in her group, allows us to increase the amount of fiber that regulates glycemic load, speeds up transit, and ensures that the fructose and glucose present in the fruit do not trigger glycemic spikes.
Now, let’s make the sugar-free and lactose-free smoothie.
- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 10 Minutes
- Portions: 1
- Cooking methods: No Cooking
- Cuisine: Italian
- Energy 174.20 (Kcal)
- Carbohydrates 33.70 (g) of which sugars 27.27 (g)
- Proteins 1.89 (g)
- Fat 2.62 (g) of which saturated 2.12 (g)of which unsaturated 0.40 (g)
- Fibers 13.16 (g)
- Sodium 30.60 (mg)
Indicative values for a portion of 290 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 1 kiwi (ripe)
- 3/4 cup pineapple, canned (unsweetened)
- 3/8 cup coconut milk (light)
- 2 tsp inulin (long-chain)
- 2 cubes ice
What You Need
- 1 Blender
- 1 Glass
Procedure
Peel the kiwi and cut it into large pieces, place the ice in the blender jar and then add the other ingredients. Blend everything, first with intermittent bursts to break the ice and then blend at a regular speed for a few seconds.
Pour into the glass and enjoy the sugar-free and milk-free smoothie.
Additional Tips for Making Sugar-Free Smoothies
You can choose other types of fruit, such as blueberries.
