Health knowledge made personal
Join this community!
› Share page:
Go
Search posts:

Quick & Healthy Recipes: Ultimate Yogurt Bowl

Posted Aug 24 2008 2:01pm
I came up with this concoction last year and it soon became one of my favorite breakfasts.



Depending on your caloric requirements, you may opt to have it as a weekend brunch item or have it as your weekday breakfast with a few modifications (detailed at the end of the post).



Either way, it's a delicious source of calcium, Omega-3 Alpha Linolenic Fatty Acids, heart-healthy fats, and fiber (including a spectacular 3 grams of the soluble, cholesterol-lowering variety).



6 oz. non-fat plain dairy or soy yogurt (I prefer Greek yogurt's taste and texture)

6 oz. low-fat plain dairy or soy yogurt (see parenthetical comment above)


1/2 cup strawberries, chopped

1 medium banana, sliced


1/4 cup walnuts, chopped


1/4 cup oat bran

3 Tablespoons ground flaxseed




Get all the ingredients into a bowl and mix them together. Yum!



NUTRITION FACTS



646 calories

23 grams fat

3 grams saturated fat

16.6 grams fiber

40 grams protein

300 milligrams calcium (30% of the Daily Value)



Note: If you are preparing this with "regular" (non-Greek) yogurt, protein adds up to 29 grams and calcium totals 700 milligrams!



If you need to lower the calories, try one -- or more -- of the following options:



Omit the banana and save 105 calories (fiber total decreases to a still excellent 13.1 grams)

Omit the walnuts and save 131 calories (the ground flaxseeds still deliver Omega-3 fatty acids, and you only lose 1.3 grams of fiber)

Lower the ground flaxseed to 1.5 tablespoons and save 55 calories (the end result will contain 13 grams of fiber).
Post a comment
Write a comment:

Related Searches