This creamy and filling recipe will
surprise you with its versatility—
simply use your favorite yogurt and
fruit in the mix. The oat mixture will
last 2 days in the refrigerator.
PREP: 15 minutes Chill: 6 hours
2 cups regular rolled oats
1 cup milk
1 cup apple juice
¼ cup honey
1 teaspoon ground cinnamon
¾ cup blanched almonds or
walnuts, toasted and coarsely
1 tart green apple, cored and very
1 6-ounce carton plain low-fat
1 cup fresh raspberries
In a medium bowl stir together oats,
milk, apple juice, honey, and cinnamon.
Cover; chill for at least 6 hours or up
to 24 hours or until oats are soft. Stir
in nuts. To serve, spoon oat mixture
into six 8-ounce serving glasses or
into Mason jars for easy eating on the
go. Top with apple slices, yogurt, and
raspberries. Makes 6 servings.
EACh SERViNG: 347 cal., 13 g fat ( 2 g
sat. fat), 4 mg chol., 43 mg sodium, 52 g
carb. (28 g sugar), 7 g fiber, 10 g pro.
Adding leafy greens like spinach
(the kids won’t taste it!) to
morning smoothies packs in an
extra dose of vegetables.
START TO FiNiSh: 10 minutes
2 cups fresh baby spinach
1 cup sliced kiwifruits
1 banana, cut up
½ cup plain low-fat yogurt
¼ cup chopped fresh pineapple
¼ cup orange juice
2 tablespoons flaxseed meal or chia
Chopped fresh pineapple and/or
fresh berries (optional)
In a blender combine spinach,
kiwifruits, banana, yogurt, the
¼ cup pineapple, the orange juice,
and flaxseed meal. Cover and blend
until nearly smooth, stopping to
scrape down sides of container as
necessary. Evenly divide between two
glasses. If desired, top with additional
pineapple and/or fresh berries. Makes
2 (1-cup) servings.
219 cal., 5 g fat ( 1 g
sat. fat), 4 mg chol.,
92 mg sodium, 41 g
carb. (24 g sugar),
8 g fiber, 8 g pro.
pack & go
Hit the ground running on busy
mornings with these energizing
breakfasts you and your kids can
pack, carry, or eat on the go.
WI TH FRUI T
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