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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!


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).
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