This is my "generic" smoothie recipe. I have this for breakfast most every morn.
1 c skim milk
1/2 c vanilla nonfat yogurt
1/3 c dry quick cook oatmeal (uncooked)
2 Tbsp crushed flax seed
2 or 3 ice cubes
Give this a whirl in the blender. 1 serving
Nut Val for basic recipe
279 Cal, 6.8 fat, 0.8 sat fat, 39 carb, 17.73 protein, 5.4 fiber, 6.45 cholest.
Now for the yummy variations....
banana + 1 tsp low fat p nut butter
fresh peach + a sprinkle of cinnamon
1/3 c frozen mixed berries
1/2 env ff hot cocoa mix
1/2 env ff hot cocoa mix + 1 tsp low fat p nut butter
Use your imagination! This is a very healthy smoothie...the flax seed is a great source of omega-3 fatty acid, plus the lignans in it may help alleviate many symptoms of menopause, including depression.
BTW...Here's a little secret...sometimes I sprinkle in a little sugar free jello powder for extra flavor in a plain smoothie...or I may add a little sugar free strawberry powder to a smoothie with banana in it...you get the idea.