Recipe courtesy of Fiber Gummies contributing Nutritionist Liz Weiss

Makes 1 Serving:

Total fiber = 5 grams

Ingredients:

• 1/4 cup quick-cooking oats
• 1 tablespoon ground flaxseed
• 2/3 cup 1% lowfat milk
• 1/4 cup blueberries
• 1 to 2 tablespoons chopped nuts, optional
• 1 teaspoon pure maple syrup, optional

Directions:

1. Combine the oats, ground flaxseed, and milk in a deep microwave-safe bowl and stir to combine.
2. Place in the microwave, uncovered, and heat on high for 90 seconds. Remove carefully and stir in the blueberries, and the nuts and maple syrup as desired.

Nutrition Information per Serving: 210 calories, 6g fat (1g saturated, 1.4g omega-3), 70mg sodium, 30g carbohydrate, 5g fiber, 10g protein, 20% calcium

Recipe by Liz Weiss, MS, RD