Rye flakes with yogurt, apple and chia

Ingredients

• rye flakes: about 60 g
• plain yogurt: 1 cup, about 170 g
• apple: 1 medium, about 100 g
• chia: 1 tbsp, about 10 g

Instructions

1. Measure out the dairy, berries, fruit and add-ins.
2. Combine in a bowl and top with nuts or seeds.
3. Don't add sugar; use cinnamon if needed.

Nutrition

Contains: Gluten, Dairy

Swaps

• Yogurt/kefir can be swapped for cottage cheese 150-180 g or soy yogurt 180 g.
• If you're lactose intolerant, use unsweetened plant-based yogurt in the same amount.
• The fruit can be swapped for 1 medium seasonal fruit of about the same weight.
• For a less sweet option: 150 g of berries instead of 1 fruit.
• The seeds can be swapped for 15 g nuts or left out if the dish has enough fat.

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