This is a quick breakfast recipe (I adapted from my new diet Cinch!). It is fat free, sugar free, salt free, and very filling. It keeps me going (quilting) for at least four hours.
1 cup frozen fruit
Whole Grain: 1/4 cup dry whole oats
Lean Protein: 6 oz. non-fat Greek yogurt Plant-based fat: 20 whole almonds (or 2 T natural nut butter)
SASS: 1 teaspoon cinnamon
Put all ingredients in a blender with some cold brewed green tea (or skim milk). (I also add a teaspoon of Matcha green tea powder. I sometimes add some cocoa powder.) Blend to desired consistency. This smoothie is not sweet, but is very healthy and satisfying.