Refrigerator Oatmeal



    •    1/4 cup uncooked old fashioned rolled oats

    •    1/3 cup milk 

    •    1/4 cup  Greek yogurt

    •    1-1/2 teaspoons dried chia seeds

    •    1 teaspoon honey, optional (or substitute any preferred sweetener)

  • Nuts, seeds, dried fruit, spices of your liking...optional and endless!




In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, and honey. Put lid on jar and s give it a good shake to combine. Remove lid, add fruit, add-ins, spices and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.  If pressed for time, I have been known to just layer and shake at the end. :)  It still works. 





Apple Pie

•    1/2 teaspoon cinnamon or apple pie spice

 •    1/4 cup unsweetened applesauce, or enough to fill jar




    •    1-2 teaspoons maple syrup (more or less to taste) to replace honey in original recipe

    •    1/4 cup blueberries, fresh or frozen (or enough to fill jar)




    •    1 tablespoon cocoa or carob powder

    •    1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)



    Peanut Butter Banana    

    •    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)



Fruity Vanilla

    •    1/4 teaspoon vanilla extract

    •    1 tablespoon fruit jam, preserves, or spread

    •    1/4 to 1/3 cup fruit, fresh or frozen (cut berries in half), or enough to fill jar


You'll get about 200-300 calories and 12-15 grams of protein.  Obs, using stevia will drastically reduce your calorie and sugars.