Ingredients
- MASTER RECIPE:
- 1/4 cup uncooked old fashioned rolled oats
- 1-1/2 teaspoons dried chia seeds
- 1/2 tsp. vanilla powder or paste
- 1 pinch salt
- 1/3 cup milk
- 1 - 2 tsp. honey of choice
- 1/4 cup low-fat Greek yogurt
- MANGO ALMOND - Good, but leave out the almond extract
- 1/4 teaspoon almond extract
- 1/4 cup diced mango (approx. half of a small mango)
- 2 tbsp. pomegranate seeds
- Nutritional Info: 207 calories, 4g fat, 47g carbs, 7g fiber, 12g protein
- BLUEBERRY MAPLE
- 2 teaspoons maple syrup - to replace honey (more or less to taste)
- 1/4 cup blueberries (or enough to fill jar)
- Nutritional Info: 215 calories, 4g fat, 48g carbs, 8g fiber, 12g protein
- APPLE CINNAMON
- 1/2 teaspoon cinnamon
- 1 teaspoon honey, optional (or substitute any preferred sweetener)
- 1/4 cup unsweetened applesauce, or enough to fill jar
- Nutritional Info: 210 calories, 4g fat, 48g carbs, 8g fiber, 11g protein
- BANANA COCOA - 5 star
- 1 tablespoon cocoa powder
- 1 tablespoon mini semi-sweet chocolate chips
- 1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)
- Nutritional Info: 245 calories, 5g fat, 56g carbs, 10g fiber, 13g protein
- Banana Peanut Butter
- 1 tablespoon peanut butter (may substitute PB2 powdered peanut butter)
- 1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)
- Nutritional Info (using PB2 and no honey or sweetener): 264 calories, 5g fat, 55g carbs, 8g fiber, 15g protein
- Raspberry Vanilla
- 1 tablespoon raspberry jam, preserves, or spread
- 1/4 to 1/3 cup raspberries (cut each berry in half), or enough to fill jar
- Nutritional Info: 230 calories, 4g fat, 51g carbs, 8g fiber, 11g protein
- Mandarin Orange
- 1 tablespoon orange marmalade
- 1/4 cup drained canned mandarin oranges (or fresh chopped orange)
- Nutritional Info (no honey): 236 calories, 4g fat, 53g carbs, 8g fiber, 12g protein
- Cherry Chocolate Chunk - 4 star
- 1 tablespoon finely chopped dark chocolate
- 1/4 cup chopped cherries (fresh or frozen) or 2 tbsp. cherry preserves (break it up)
- Nutritional Info: 274 calories, 8g fat, 55g carbs, 8g fiber, 12g protein
- Mocha
- 1 teaspoon cocoa powder
- 1/2 teaspoon instant espresso powder dissolved in 1 tablespoon hot water
- Nutritional Info: 207 calories, 4g fat, 47g carbs, 7g fiber, 12g protein
- Pineapple Coconut
- 2 or so tbsp. coconut powder dissolved in the milk
- 1/4 cup chopped pineapple (fresh, frozen, or drained canned)
- try some shredded coconut too
- Nutritional Info: 198 calories, 5g fat, 43g carbs, 7g fiber, 10g protein
- Pumpkin Pie
- 1/2 teaspoon pumpkin pie spice
- 2 teaspoons maple syrup (or substitute any preferred sweetener)
- 1/4 cup pumpkin puree (unsweetened canned pumpkin)
- Nutritional Info: 216 calories, 4g fat, 48g carbs, 8g fiber, 12g protein
- Peach Melba
- 1-2 tablespoons raspberry jam
- 1/4 cup chopped peaches
- Nutritional Info (with 1 tablespoon jam): 234 calories, 4g fat, 53g carbs, 8g fiber, 12g protein
- Cranberry Pecan
- Teensy pinch of ground cloves
- 2 tablespoons whole cranberry sauce (or jellied)
- 1 tablespoon chopped pecans
- Nutritional Info: 285 calories, 9g fat, 54g carbs, 8g fiber, 12g protein
- Apricot Ginger
- 1/8 teaspoon almond extract (?)
- 3 dried apricots, diced (or 1/4 cup fresh)
- 1 teaspoon crystallized ginger, minced
- Nutritional Info: 243 calories, 4g fat, 56g carbs, 8g fiber, 12g protein
Preparation
Step 1
Add oats, chia seeds and other dry ingredients to jar. Make sure you don't put the seeds in first as they clump to the bottom and never mix in. This part can be done well in advance and left at room temp.
Add milk and yogurt along with desired sweeteners or flavors (all liquid ingredients).
Put a lid on the jar and shake to combine well.
Add fruit and other add-ins and stir gently until combined.
Place in fridge overnight and up to 2 days.
To freeze, prepare the jars as directed in the recipe, put on the lid, and freeze it. Be careful not to overfill the jars; 3/4 inch of space is needed at the top of the jar to allow for expansion when frozen (and avoid exploding jars!). Move frozen jars from the freezer to the fridge the night before, and your oatmeal should be thawed and ready to eat for breakfast. Can be frozen for up to a month.