1 (8 oz.) carton (1 c.) plain or fruited low-fat yogurt
1 med. ripe banana
1/2 c. orange juice, apple juice or pineapple
1/2 c. oats (quick or old fashioned, uncooked)
1 tbsp. honey
1/8 tsp. nutmeg, optional
1/2 c. crushed ice or 4-5 ice cubes

Place all ingredients in blender or food processor container. Blend on high speed about 1 minute or until smooth. 2 servings 1 cup. 230 calories; 44 g carbohydrates; 9 g protein; 3 g fat; 220 mg calcium; 80 mg sodium; 5 mg cholesterol; 2 g dietary fiber.