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Crunchy Yogurt Breakfast Bowl
Add ground flaxseed, crunchy cereal and plain, unflavored yogurt (plain contains more calcium and protein than flavored yogurt), and you’ll start your day with a powerful punch of protein, fiber and omega-3s (from the flaxseed). All you need to round out this breakfast-in-a-bowl is some fresh fruit or a glass of 100% fruit juice. Make sure the flaxseed is ground; you won’t absorb the nutrients from whole seeds.
Makes 1 serving (2 cups)
Ingredients
1 container (6 ounces) strawberry nonfat light yogurt (with no added sugar)
1 cup low-fat plain yogurt
2 tablespoons ground flaxseed
2 tablespoons crunchy wheat and barley nuggets cereal
¼ teaspoon ground cinnamon
Directions
Mix all ingredients together in a small bowl.
Nutrition information (per serving)
Calories: 440
Protein: 26g (23%)
Carbohydrate: 59g (53%)
Fat: 12g (24%)
Saturated Fat: 3g
Cholesterol: 17mg
Sodium: 415mg
Calcium: 660mg
Iron: 8mg
Vitamin A: 710 IU
Vitamin C: 2mg
Fiber: 9g
Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.
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I always carry a bag of almonds or carrots to snack on, instead of grabbing for the potato chips in the vending machine. Healthy, convenient a saves $!
Barbara Meyers
Geneva, IL
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