Muesli with Cranberries and Flaxseed

Muesli, the German word for "mixture," typically refers to a breakfast cereal of grains, dried fruit, and nuts. A hearty breakfast like this—full of heart-healthy fats, whole grains, calcium- and protein-rich yogurt, and dried fruits—will help you stay full all morning.

Yield: 6 servings

Ingredients

• 2  cups  regular oats
• 1/2  cup  dried cranberries
• 1/3  cup  wheat germ
• 1/3  cup  ground flaxseed
• 1/4  cup  maple syrup
• 1/2  teaspoon  ground cinnamon
• 1/2  teaspoon  vanilla extract
• 3  cups  1% low-fat milk
• 3  tablespoons  slivered almonds, toasted
• 3  tablespoons  chopped pecans, toasted
• 3  tablespoons  pumpkinseed kernels, toasted
• 3  cups  plain fat-free yogurt
• 2  tablespoons  maple syrup

Preparation

1. Combine first 7 ingredients in a large bowl; pour milk over mixture, stirring to combine. Cover and chill 3 hours or overnight.

2. Combine nuts and pumpkinseed kernels in a small bowl. Spoon 3/4 cup oat mixture into each of 6 bowls. Top each serving with 1/2 cup yogurt; sprinkle each serving with 1 1/2 tablespoons nut mixture, and drizzle with 1 teaspoon maple syrup.

Nutritional Information

Calories:

421 (0.0% from fat)

Fat:

12.4g (sat 2.2g,mono 4.8g,poly 4.3g)

Protein:

19.5g

Carbohydrate:

62.4g

Fiber:

6.6g

Cholesterol:

7mg

Iron:

3.5mg

Sodium:

162mg

Calcium:

457mg