TIME OAT.

Breakfast bowl makeover in effect! We all know how much I love fibre, but can you blame me? Fibre helps with appetite and weight control, lowering blood cholesterol levels, controlling blood sugar levels, and prevention of colon cancer. I'm team fibre all of the way! I thought I would breakdown the sources of fibre in this bowl to give an example of how easy it is to incorporate this nutrient in your diet.

• 1/2c raspberries = 4.0g

• ½ banana = 1.0g

• 2tps pepita seeds = 0.5g

• 2 tsp chia seeds = 1.5-2.0g

• 1/4c whole grain cereal= 1.0g-8g **bran buds contain approximately 11g fibre in 1/3c!

Raspberry Banana Bowl

Serves 1

Ingredients

3/4c nonfat Greek yogurt

1/2c raspberries

½ banana, medium

2tsp pepita seeds or almond slivers

2tsp chia seeds

1/4c whole grain cereal/toasted oats (e.g. Kashi go lean protein, all bran flakes, all bran buds) – optional

1 Tbsp all natural nut butter - optional

Place all of the ingredients in a bowl and ENJOY! :)

Nutritional Information (1 serving – no nut butter; all bran flakes):

Energy: 275kcal Protein:22g Fat:6g (1g saturated) Carbohydrates: 41g Fibre: 8g Sugar:16g (no added sugar)

Note: Nutritional information will vary depending on the ingredients used .