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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
1/4 teaspoon ground cinnamon

Directions
Mix all ingredients together in a small bowl.

Nutrition information (per serving)
440 calories
26 g protein
59 g carbohydrates
12 g fat (3 g saturated)
17 mg cholesterol
415 mg sodium
660 mg calcium
8 mg iron
710 IU vitamin A
2 mg vitamin C
9 g fiber

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