Berry Morning Mash (Cooking for 2)

Start the morning with a burst of berries and double-duty dairy! From Prevention Healthy Cooking.

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( 3 Ratings)

3 Ratings

5 Stars 67%

4 Stars 33%

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Member Reviews ( 3 )

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 230
Fat 4g
Saturated Fat 2g
Sodium 300mg

See What Makes It a Live Better America Recipe »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 230
Calories from Fat: 35),

% Daily Value

Total Fat: 4g; 4%
(Saturated Fat 2g, 2% Trans Fat 0g 0% ),
Cholesterol: 10mg; 10%;
Sodium: 300mg; 300%;
Total Carbohydrate: 37g; 37%
(Dietary Fiber 1g 1% Sugars 29g 29% ),
Protein: 12g; 12%

% Daily Value*:

Vitamin A: 15%;
Vitamin C: 6%;
Calcium: 20%;
Iron: 2%;

Exchanges:

0 Starch; 0 Fruit; 2 Other Carbohydrate; 1/2 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

2 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 10 min
Total Time 10 min
Servings 2

Ingredients

1: cup Yoplait® Original 99% Fat-Free mountain blueberry yogurt (from two 6-oz containers)

1/2: cup reduced-fat cottage cheese

1/2: cup blueberries and/or sliced strawberries or Cascadian Farm® frozen organic blueberries and/or sliced strawberries (thawed)

1: to 2 tablespoons fat-free granola

1: teaspoon crushed walnuts or almonds

2: teaspoons grated dark chocolate

Directions

1 In individual cups or large bowl, combine yogurt, cottage cheese, berries, granola and nuts.
2 Grate chocolate over top.

Did You Know?

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Expert Tips

Low-fat or fat free skim milk and yogurt are dairy sources of protein. These foods deliver bone-building nutrients such as calcium and vitamin D.

Eat Up Slim Down Annual Recipes 2004 from Prevention® (2004) p. 41

Reviews

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1 - 3 of 3 Reviews View All

Posted 2/17/2011 5:01:02 PM REPORT ABUSE SarafinaK said:

Rating:

I have the same problem. The texture of cottage cheese makes me sick. However, I started blending the cottage cheese with the yogurt to form a smoothe base for this recipe. Give it a try. You would never know there was cottage cheese in it.

Posted 2/10/2011 3:14:06 PM REPORT ABUSE lalagirl said:

Rating:

try some vanilla custered (its delish)!!!

Posted 5/5/2008 12:55:28 PM REPORT ABUSE nubianredr said:

Rating:

This recipe sounds great except for the cottage cheese. I can't eat that stuff b/c it makes me gag. Is there something else I can use to substitute in its place?

1 - 3 of 3 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 08/13/2009. NOTE: We do not include optional ingredients in our calculations.