3/4 cup fat-free plain yogurt
2 tbsp walnuts
2 tbsp flaxseed meal
1/2 cup blueberries
Splenda granular or Stevia, to taste
Pour milk into blender container; add the yogurt, walnuts, flaxseed meal, and blueberries. Sprinkle Splenda over the top. Blend mixture for 15 seconds to blend.
*May substitute 1 cup low-fat calcium enriched soy milk.
Yield: 1 serving
384 calories, 22 g protein, 45 g carbs 6 g fiber, 16 g (1 sat)fat, 7 mg cholesterol, 232 mg sodium
Note: File photo