Muesli

¼ cup rolled oats, dry
1 Tbsp. oat bran
1 Tbsp. flax, ground
½ cup vanilla light nonfat yogurt
1 cup blueberries or other diced fresh fruit
Pinch cinnamon

 

Mix the rolled oats, oat bran, and flax in a small bowl.  Top with yogurt and fruit. 

May eat immediately or put in refrigerator over night.

Optional:  Chopped walnuts, sunflower seeds, raisins

 

Yield: 1 serving

PER SERVING:     
CALORIES: 340   
FAT: 5g            SATURATED FAT: 1g
CHOLESTEROL: 4mg         
SODIUM: 90mg  
CARBOHYDRATE: 66g
FIBER: 9g      
PROTEIN: 13g     
CALCIUM: 250mg

WeightWatchers Points:  6

 

Diabetic Exchange: 4 carbohydrate (2 fruit + 2 whole grain)

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Smart 4 Your Heart is the ultimate guidebook that has gathered the most complete and current information into one source, guiding you through your journey toward achieving a healthy heart. Author Margaret Pfeiffer, MS, RD, CLS is a clinical dietitian with ProHealth Care's Regional Heart & Vascular Center.

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