June 18, 2008

Quick & Healthy Recipes: Ultimate Yogurt Bowl

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).


La Diva Laura said...

I love this brand of yogurt and use it instead of sour cream.

Mix with lim juice, salt and cumin to put on tacos and Mexican food, chili.

I use it in tuna and potato salad with mayo to cut the fat.

Make a dressing with tahini, lemon and olive oil.

BTW, Andy, 600+ calories is a bit too much for me for one meal but it sounds good. I don't think I'd eat so much yogurt...

Andy Bellatti said...

Laura, that's why I provided some calorie-lowering tips.

In your case, I would suggest having just 1 cup of yogurt (instead of 2) and omitting the banana and walnuts.

I would increase the strawberries to 1 whole cup, though. That leaves you within the 300 - 350 calorie range.

La Diva Laura said...

Yes, the strawberries would be good to fill up on while cutting back on the other items. Thanks, I'll try it I have all the ingredients!