Smoothies

Mocha walnut stevia smoothie

one full glass. Sweetened with measured liquid stevia, not syrup. Naturally occurring sugars and carbohydrates still count.

5 min Serves 2 Weighed ingredient estimate

Low-sugar choicessteviasugar substituteUnder 15 minLower sodiumVegetarian Freeze Components Only · The blended drink separates when frozen; freeze the fruit and ingredients as ready-to-blend packs instead.

Full recipe: 1 portions; one full glass per serving
Serving size: one full glass
Servings per batch: 1

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains: Milk, Tree nuts

Ingredients

Prepare 2

Preparing: 2 servings

Tick anything you already have.

Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — one full glass

Calories	168
Total fat	10.75 g
Saturated fat	1.36 gKeep low
Sodium	40 mgLow
Total carbohydrate	7.97 g
Fiber	2.48 g
Total sugars	3.7 g
Added sugars	Not available
Protein	13.45 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Set your carbohydrate targets to check meal-plan fit

This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

Use selected screens

Calculation basis & sources

Eight nutrients summed from edible ingredient weights and divided by 1 portions. Beverages, coffee, brewed, prepared with tap water: 160 g, https://fdc.nal.usda.gov/food-details/171890/nutrients; Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program): 100 g, https://fdc.nal.usda.gov/food-details/170894/nutrients; Nuts, walnuts, english: 15 g, https://fdc.nal.usda.gov/food-details/170187/nutrients; Cocoa, dry powder, unsweetened: 4 g, https://fdc.nal.usda.gov/food-details/169593/nutrients. Cooked grains/beans are weighed after cooking; raw meats before cooking. 3 drops NOW BetterStevia Original; manufacturer's 4-drop serving declares 0 calories, fat, sodium, carbohydrate, sugars and protein: https://www.nowfoods.com/products/natural-foods/betterstevia-liquid-original. Small-serving rounded label contributions are treated as declared zero for estimates, not exact analytical zero; missing fiber and saturated fat are not independently quantified for the trace sweetener. Estimates are not kitchen-tested or laboratory verified. Added sugar source verification remains pending; no sugar-free or diabetes-safe claim.

USDA SR Legacy weighed ingredient estimate; NOW product label for specified stevia

Source data checked 2026-10-26; no professional review documented.

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

Heart-healthy tips

Use plain, unsweetened ingredients and unsalted nuts, seeds and cooked beans; added sauces and toppings change nutrition.
Lower sugar does not guarantee glucose response or diabetes suitability. Check the complete meal, actual portion and your own carbohydrate targets.
Use only the named liquid stevia formula. Concentrates, packets and baking blends are not interchangeable. Label zeros are rounded, not proof of absolute absence.
Refrigerate perishable preparations promptly; do not leave out over 2 hours, or 1 hour above 90°F (32°C). Candy here is not shelf-stable.

Storage & Meal Prep Tips

Applies to: Blended drink, after blending. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After blending: refrigerate in a sealed jar and drink within 1 day; shake before drinking.

Freezer: Freeze components only. The blended drink separates when frozen; freeze the fruit and ingredients as ready-to-blend packs instead.

To reheat or serve: Serve cold.

Meal prep tip: Portion fruit and add-ins into freezer packs; blend fresh with liquid.

Storage guidance sources

FDA — Safe Food Handling

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.