The concept of this meal is that it is convenient, nutritious, delicious, and endlessly adaptable. Refrigerated overnight; served Cold. During the overnight soak, the oats and chia seeds absorb the liquid and soften. They have a yummy eating texture by the next day. Great for you and the kids.
6 (8oz) Mason Jars with plastic screw top lids
Rolled Oats (not Quick)
Plain Greek Yogurt
Milk (I use Coconut Milk)
Local Honey/ Maple Syrup/ Agave Nectar
You will need each of the following per portion:
1/2 C. Rolled Oats
1/3-1/2 C. Milk- Try Coconut, Almond, or Hemp.
1/4 C. Plain Greek Yogurt
1 Tablespoon Honey
1 Tablespoon Chia Seeds (absorb the milk; high in Omega 3’s; are high in protein calcium, potassium, Vitamin B, and anti-oxidants- virtually tasteless; balances blood sugar- helps slow your body’s conversion of starches into sugars.)
¼ teaspoon vanilla (almond, orange, lemon, or maple) extract
½ C. Fruit; 1 T. toasted nuts
8 oz. Mason jar with lid
Layer oats, milk, chia, yogurt, salt, and honey in jars. Top with combination. Seal and chill overnight. Grab and Go!
Mix 21/2 C. Oats; 2-3 C. Milk; 1 1/2 C. Yogurt; 6 Tablespoons Honey, 3 Tablespoons Chia Seeds and ½ tsp. salt together. Divide among the 6 jars. Top with combination.
[Should equal about one- half cup fruit plus 1 T. toasted nuts per jar]
- Chocolate Peanut Butter and Banana: Add ½ tsp. Cocoa, 1 T. peanut butter, sliced bananas; sprinkle with chopped toasted peanuts.
- Mango, Coconut, Cardamom, Toasted Macadamia nuts.
- Cherry Almond: Cherries [fresh or dried] Almond extract; Toasted sliced almonds
- Blueberry Cashew
- Blackberry Pecan
- Papaya Coconut Cashew- toast the coconut, too!
- Kiwi Coconut Cashew
- Peach Hazelnut with Cinnamon
- Cranberry Walnut
- Strawberry Almond or Pepita
- Pear Pistachio
- Apple Pecan Cinnamon
- Raspberry Almond
- Date Pecan
- Apricot Pistachio- [fresh or dried chopped apricots]
- Pumpkin Pie- pumpkin puree, pumpkin pie spice, pepitas
- Pineapple Macadamia Nut
- Banana Walnut
- Nectarine Hazelnut
- Mango Almond Honey
[Helpful Ideas from Jeanette’s Healthy Living]
Vanilla, Lemon or Almond Extract; Cinnamon, Cardamom, Nutmeg, Ginger, Clove, Instant Coffee, Cocoa; Maple Syrup instead of Honey.
Use your imagination; great “cooking” project for kids-
Let them be in charge of their nutrition.