Saturday, March 31, 2012

Overnight, No-Cook, Refrigerator Oatmeal

This oatmeal is stored in the fridge overnight, allowing the oats to absorb the liquid and soften. It is high in protein and calcium (thanks to the milk and yogurt) and loaded with fiber (thanks to the oats). A super healthy breakfast that you can just pull out of the fridge and eat (it is eaten cold) - no fuss in the morning! Nick and I have been enjoying these all week :) Major thanks to The Yummy Life blog for this great idea.


 What you will need to get started:


  • Old-fashioned rolled oats (NOT instant, quick, or steel-cut)
  • Milk (soy, almond, coconut, or skim cow's milk)
    • We use vanilla soy milk to add sweetness.
  • Non-fat Greek yogurt (plain or flavored)
  • Desired mix-ins (see below for examples)
  • 1/2 pint (1 cup) mason canning jars
An optional ingredient is Chia Seed. Yes, the same seeds from Chia Pet! Chia seeds have a neutral taste and are packed full of Omega 3's (containing more than flax seed), protein, and fiber, and are loaded with Calcium, Potassium, Vitamin B and antioxidants. Unlike flax seed, these seeds can be eaten whole and do not need to be ground up in order for the body to digest them and absorb its nutrients. I found Bob's Red Mill brand of chia seed in the organic foods section at Giant.

Directions
1. Add the following to each mason jar:
  • 1/4 cup uncooked old-fashioned oats
  • 1/3 cup milk of choice
  • 1/4 cup non-fat Greek yogurt
  • 1/2 tsp. chia seeds (optional)
2. Put a lid on the jar and shake to combine.



 3. Next, add desired mix-ins and stir gently, to combine. We have been using fresh fruit, fruit preserves, peanut butter, cocoa powder and honey. You can use whatever you like! Some examples:
  • 1 Tbsp. blueberry preserves + 1/4 cup fresh blueberries
  • 1 Tbsp. strawberry preserves + 1/4 cup fresh sliced strawberries
  • 1/4 cup applesauce + 1/2 tsp. cinnamon
  • 1 Tbsp. peanut butter + 1 tsp. honey
  • 1 Tbsp. cocoa powder + 1/4 banana, sliced
4. Secure lid and place in fridge overnight and up to 2 days.

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