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| Recipe: Springtime Cereal |
Servings: 2
Preparation Time: 5 min.
Cooking Time: 0 min.
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| Ingredients: |
- 3/4 cup natural wheat and barley cereal
- 1/4 cup bran cereal flakes
- 2 tsp. roasted sunflower seeds
- 2 tsp. toasted almonds
- 1 Tbs. dark raisins
- 1/2 cup slicedbananas
- 1 cup slicedstrawberries
- 1 cup lowfat strawberry yogurt, or raspeberry yogurt
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| Cooking Directions: |
Mix first 4 ingredients in a bowl. Add the raisins, bananas, and strawberries. Stir in the yogurt and serve.
Source: 5 A Day |
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| Per Serving:
calories 408, fat 6.4g, calories from fat 14%, protein 13.2g, cholesterol 5.1mg, dietary fiber 8.9g
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| Nutrients |
Exchanges |
| Calories |
408 |
Milk Exchanges |
0.0 |
| Protein |
13.2g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
84.6g |
Fruit Exchanges |
1.5 |
| Dietary Fiber |
8.9g |
Bread Exchanges |
2.1 |
| Sugar |
45.7g |
Other Carbohydrates/Sugar Exchanges |
1.2 |
| Fat Total |
6.4g |
Lean Meat Exchanges |
0.1 |
| Saturated Fat |
1.6g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
2.4g |
Fat Exchanges |
0.7 |
| Poly-unsaturated Fat |
2.3g |
| % Calories from Fat |
14% |
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| Cholesterol |
5.1mg |
| Sodium |
396.0mg |
| Vitamins |
Minerals |
| Vitamin A |
622.5IU |
Calcium |
218.0mg |
| Thiamin (B1) |
1.5mg |
Copper |
1.7mg |
| Riboflavin (B2) |
1.5mg |
Iron |
14.7mg |
| Niacin (B3) |
10.0mg |
Magnesium |
92.4mg |
| Vitamin B6 |
2.1mg |
Manganese |
2.4mg |
| Vitamin B12 |
3.0mcg |
Phosphorus |
349.2mg |
| Vitamin C |
51.8mg |
Potassium |
835.0mg |
| Vitamin E |
5.4IU |
Selenium |
10.0mcg |
| Folate |
205.2mcg |
Sodium |
396.0mg |
| Pantothenic Acid |
1.7mg |
Zinc |
2.9mg |
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