4
Serves
Preparation time: 15 minutes
Cooking time: 0 minutes
This breakfast supplies plenty of fiber, B vitamins, and essential fatty acids. Wheat germ is especially rich in B vitamins and vitamin E.
2 cups fresh or frozen mixed berries, such as strawberries, raspberries, and blackberries
1 tablespoon lemon juice
2 tablespoons sugar
1 cup reduced-fat muesli
1/2 cup walnut halves, roughly chopped
1 pomegranate, prepared, optional (see Tip)
12/3 cups low-fat Greek-style yogurt
1. Chill 4 tall glasses in the fridge.
2. Combine the berries, lemon juice, and sugar in a food processor or blender and process to make a smooth coulis or puree.
3. Place the muesli and walnuts in a bowl and stir to combine well.
4. Put a spoonful of the muesli mixture in the bottom of each glass. Top with a spoonful of yogurt and add a thick layer of berry coulis. Repeat until each glass is filled. Top with pomegranate seeds or a spoonful of coulis to serve. One serving is 1 glass.
Per serving: 375 calories, 13 g protein, 50 g carbohydrates, 6 g fiber, 13 g total fat, 3 g saturated fat, 178 mg sodium.
Tip: If using the pomegranate, fill a large bowl with water. Cut the top off the pomegranate and cut into quarters. Hold the pomegranate under the water in the bowl (this prevents the juice squirting) and gently bend the skin back to open the membranes; pry out the seeds. The bitter white membranes will float to the top and the seeds will sink. Scoop out the membranes and drain the seeds in a sieve.