Materials "I thought other Best Health readers might enjoy this delicious breakfast concoction, which my mother used to make for me when I was in my early teens. It’s similar to a dish popularized a few decades ago by the Swiss doctor Catherine Kousmine, but her version was made with quark, a soft, fresh cheese common in Europe, while I’ve opted for plain low-fat, lactose-reduced yogurt instead. Also, I use a blend of seven grains—oats, spelt, rye, corn, flaxseed, millet and sunflower seeds—instead of just oats. (You can find the grains at health food stores.) I love the fact that in one creamy bowlful, I get plenty of dairy, fruit, grains and protein. And while it seems high in fat, it has lots of good omega-3 fats. It gives me all the energy I need for a busy morning, including my daily 30-minute walk to work" – Stephanie

Directions

Put all of the ingredients in a blender and purée. It should be smooth and creamy, and thick enough to be eaten out of a bowl with a spoon. Modify this recipe to suit your taste by blending in different fruits, grains and nuts. Makes one serving.

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Nutritional information

Per serving:
494 calories
18 g protein
17 g total fat (3 g saturated)
73 g carbohydrates
9 g fibre
7 mg cholesterol
88 mg sodium