This easy, no-cook "summer porridge" has make-ahead convenience and is packed with nutrition to get your day off to a healthy start. Make it in individual mason jars for a perfect serving size and an easy grab-and-go breakfast straight from the fridge (it's eaten cold). Take it along to work or anywhere. Great to serve on a breakfast or brunch buffet. High in protein, calcium & fiber; low in fat & sugar.
I played around with some different flavor combos, and created single portion recipes that will fit in a half-pint mason jar. I've been pulling these out of my fridge and eating them for breakfast all week. LOVE the convenience of having them made ahead. They are filling and packed with nutrition, too.
ch-ch-ch-CHIA seeds. I included chia seeds in my refrigerator oats recipes after hearing a lot of buzz about the nutritional powerhouse in these teensie little seeds, and this is a great way to sneak them into your diet. Chia seeds:
- have more Omega 3 fatty acids than flax seed (important for heart health)
- are the richest non-marine whole food source of Omega-3 (better than salmon)
- absorb 10 times their weight in water and transform into a gel-like substance--great for athletes for maintaining hydration and helps with weight loss by making you feel full longer
- are as high in protein as quinoa
- are loaded with calcium, potassium, Vitamin B, and anti-oxidants
- help balance blood sugar via the gelling action of the seed and it’s unique combination of soluble and insoluble fiber that slow down your body’s conversion of starches into sugars
- have a neutral taste so they will take on the other flavors in a recipe
- can be eaten whole (unlike flax seed); they don't have to be ground before adding them to food in order to digest them and benefit from their nutrients
- have a two year shelf life, stored at room temperature (flax seeds quickly become rancid and lose their nutritional value)
In addition to chia seeds, this refrigerator oatmeal has protein- & calcium-packed yogurt and fiber-rich oats. It's hard to find a healthier breakfast than this.
Step-by-step photos for making
Refrigerator Oatmeal
First, I'll show you the basic procedure for making refrigerator oatmeal. (All 6 recipes follow the same basic formula.) Then, I'll share ingredients, nutritional information and tips for the 6 specific recipe flavors.
RECIPE LINKS. To skip the photo tutorial and go straight to the recipes, click on these links:
- view/print Mango Almond Refrigerator Oatmeal recipe
- view/print Blueberry Maple Refrigerator Oatmeal recipe
- view/print Apple Cinnamon Refrigerator Oatmeal recipe
- view/print Banana Cocoa Refrigerator Oatmeal recipe
- view/print Banana Peanut Refrigerator Oatmeal recipe
- view/print Raspberry Vanilla Refrigerator Oatmeal recipe
THE BASIC PROCEDURE
Step 1. Assemble these ingredients & supplies:
- old fashioned rolled oats (not instant, quick, or steel-cut)
- Greek yogurt (regular yogurt is thinner; if you use it, you'll need to reduce the amount of milk)
- milk (I used skim, but any kind will work)
- chia seeds; I bought mine at Whole Foods; also available on Amazon
- half pint (1 cup) mason jars, find them at Walmart and grocery stores; also available on Amazon
Specific amounts of ingredients are listed with the individual recipes for each of the 6 varieties of flavored refrigerator oatmeal ; they are further down in this post. Click on the big teal bar below each flavor and that links to the recipe with detailed ingredients and instructions.
Step 2. Add oats, milk, yogurt, and chia seeds to jar, along with desired sweeteners or flavors (see options below).
Step 3. Put a lid on the jar and shake to combine. I use white plastic jar lids sized to fit canning jars--they last longer than the metal tops and rims that come with the jars, and they are easier to screw on and off; some Walmarts carry them, and they're available on Amazon.
Step 4. Add fruit and stir gently until combined.
Step 5. Place in fridge overnight and up to 2 days; maybe longer depending on the type and ripeness of the fruit. The non-banana varieties have been good after 4 days for me.
During the overnight soak, the oats and chia seeds absorb the liquid and soften. They have a great eating texture by the next day.
Like our Facebook page for more tips on healthy living and fitness exercises
No comments:
Post a Comment