ABS DIET HALL OF FAME
THE FLAX MACHINE
(Number of Powerfoods: 4)
1 CUP 1 PERCENT MILK
3/4 CUP PLAIN INSTANT OATMEAL
½ BANANA,SLICED
1 TABLESPOON PEANUT BUTTER
1 TEASPOON HONEY
1 TEASPOON GROUND FLAXSEED
PINCH OF BROWN SUGAR
Mix the milk and oatmeal in a microwavable bowl. Microwave for 2 minutes or until thick. Stir in the
remaining ingredients.
Makes 1 serving.
Per serving: 400 calories, 18 g protein, 57 g carbohydrates, 13 g fat (4 g saturated), 270 mg sodium,
6 g fiber
FOOD FACT
If you’re trying to cut calories from baked goods, you can substitute applesauce for some oils
and other fats. Like fats, the pectin in the applesauce keeps the flour and water from forming
gluten, which results in a rubbery final product. As a general rule, use half as much applesauce
as you would oil. And you’ll get better results if you don’t eliminate all the fat in a baking
recipe.