Wednesday, February 10, 2016


Remember a time when Mom told you to eat your oatmeal.....even made sure you devoured every last morsel? I bet you preferred those sugary loops instead? Oatmeal...yuck.... so thick and flavorless. I know why Mom was so insistent. Oatmeal, plain and simple is good for you! It is rich in fiber and if consumed as part of a low-fat diet, it can lower your cholesterol. Studies also have shown that it decreases the risk of high blood pressure because it is promotes good heart health. Oats are higher in protein and healthy fats and lower in carbohydrates than most other whole grains.

It's a new year and I'm not one for resolutions but this year I wanted to make a promise to myself that I could keep - incorporating more nutritious foods into my diet. Breakfast for me usually consists of multiple cups of coffee which we all know is not very healthy. I decided to add oatmeal to my morning routine since it has so many benefits and keeps you feeling full longer, enabling you to maintain a healthy weight. I started a search for oatmeal recipes and found one that I actually look forward to eating every morning! Overnight oatmeal or refrigerator oatmeal seems to be the latest craze. Oatmeal, Greek yogurt, milk, fruit and chia seeds shaken up and left to rest overnight in the fridge. There are recipes all over the internet with multiple flavor combinations and photos to match. Typically, refrigerator oatmeal is made in a pretty glass mason jar, looks similar to porridge and is eaten cold. I have tried a few combinations and haven't found one yet that I do not like! Some of my favorites are strawberry with vanilla, mango with almond extract, peanut butter and banana and apple cinnamon. Right now the blueberry with maple syrup is my latest obsession.

Chia seeds add an extra benefit to your oatmeal healthy morning meal. They are loaded with calcium, potassium, vitamin B and anti-oxidants; another plus if you want to add nutrients to your diet. They have a neutral taste so you can add them to almost anything. Chias absorb water and help you feel fuller longer. So why not add some chia seeds to your morning breakfast routine?

Mason jars 

Add all the ingredients and shake well and let sit in the fridge overnight.

Blueberry Maple Refrigerator Oatmeal

1/4 cup uncooked old fashioned oats
1/3 cup skim milk
1/4 cup non-fat Greek Yogurt
1 1/2 tsp dried chia seeds
2 tsp maple syrup
blue berries to fill the jar

Put oats, milk, yogurt, chia seeds and maple syrup into a 1 cup mason jar. Put the lid on and shake well until combined. Remove the lid and add blueberries and stir until mixed. Put the jar in the refrigerator overnight. Eat chilled the next morning.  ( will keep for up to three days )

You can find healthy recipes like this in Ellie Krieger's new book
 You Have It Made 


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