½ cup oats (regular or quick-cooking)*
½ cup plain yogurt, preferably low-fat**
1 tablespoon lemon juice
1 cup berries
1 small banana, sliced
3 tablespoons raisins
Honey or sugar to taste
*Regular oats have a hard inedible outer husk that must be removed before being eaten. The remaining oat still contains the bran. Since the bran layer is tough to chew and contains an enzyme that can cause the oats to go rancid, regular oats are often steam-treated to soften them for a quicker cooking time and to denature the enzyme to lengthen the shelf life.
**Greek yogurt contains more protein and less ingredients (making it more natural and wholesome) than other types of yogurt.
Chopped nuts (walnuts, almonds, hazelnuts)
Sliced peaches, apricots, or pears
- In a large bowl, combine the oats and yogurt. Add the lemon juice, banana and the berries. Mix immediately to avoid discoloration of the bananas.
- Add the raisins, and any of the optional ingredients.
- Sweeten to taste with sugar or honey.
Yield: 1 serving (1cup)
Total Calories: 450
Carbohydrates: 95 grams, Protein: 12 g, Fat: 3 g