The base of the recipe is pretty simple- you'll need oats, almond milk, yogurt and chia seeds. The almond milk is high in vitamins E & B, blood sugar friendly, great for the skin and very low in calories. We add chia seeds for several reasons, first, it's extremely high in Omega 3's and Omega 6, higher than fish oil capsules as a matter of fact! They're also naturally gluten free, high in fiber and antioxidants. You can opt for black chia seeds or white chia seeds, although the nutritional content is the same, it's entirely dependent on your visual preference.
The chia seeds in our recipe offer high nutrition, but in addition, also serve as a natural thickener, much like the texture of tapioca and provide a natural feeling of being full and satisfied for hours- which makes it a fabulous aid in weight loss.
In all of our refrigerator oatmeal recipes we choose to use vanilla yogurt. If you want a protein boost, you could opt for greek yogurt, but we prefer the flavor and texture of low fat vanilla yogurt instead.
These easy grab and go jars are perfect single serving size, make several flavors ahead of time and leave them in the fridge for a fast, healthy and inexpensive breakfast or snack. They're best eaten COLD, but they can also be warmed in the microwave for a slight change of pace. Remove the lids and heat the jar for about 30 seconds, stir before serving.
Refrigerator Oatmeal Basic Recipe
1/4 c. Old fashioned rolled oats, uncooked
1/3 c. vanilla almond milk (Homemade or store bought)
1/4 c. vanilla yogurt
2 tsp chia seeds
(see below for various flavor choices!)
Assemble your ingredients:
Measure the rolled oats, chia seeds, yogurt and almond milk into the mason jar, put the cover on, seal and shake to combine.
Uncap and and add your choice of fruit & flavorings from the list below. Replace the lid and attach the jar sealer (or use resealable plastic mason jar lids)
Seal tightly. You should be able to invert the jar like this:
They can be left sealed in the fridge for up to 7-10 days without any problems if they have been vacuum sealed. If using regular mason jar tops, use within 4 days.
Refrigerator Oatmeal Amazing Flavors:
Supplies we use to Make these:
1/2 Pint Mason Jars- these make the perfect size grab and go jars! OR Ziploc 1 Cup containers
Organic Chia Seeds- these offer a Huge Nutritional boost of vitamins and Omega 3 & 6, Fiber and more. Amazon also happens to have them cheaper than any other place we've found (they're also GMO free!)
Powdered Peanut Butter- High in protein but 85% lower in fat, this peanut butter gives all the flavor and packs a punch in refrigerator oatmeal
Freshsaver Handheld Model- use this to vacuum seal your jars as you make your grab & go oatmeal in various flavors. This prevents your fruit from getting mushy and makes them easily last 5-7 days in the fridge without any issues.
Notice that all of these supplies are reusable and environmentally friendly!
Chia Seed Nutrition Sources: Sources: Dr. Weil, NutritionData, LiveStrong