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8 ounce cereal - i tried to use golden brown grahams but could only buy one-serving pack that wasn't quite sufficient so added some all-bran. another time i might try shreddies instead. american readers feel free to use no-fat graham crackers (that i cannot get) instead
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1 Tbsp. pear and apple spread (i used pear and apricot that is what i had - i expect apple butter would be a good substitute)
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1 tin skimmed condensed lowfat milk - if unavailable then as low-fat as you can get
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3 x bananas sliced lengthwise about 8 ounce cream substitute i used fromage frais mixed with quark but if which means nothing to you then use yogurt or possibly other cream substitute.
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