WOW! Another amazingly tasty and nutritious breakfast recipe! If you haven’t noticed, I love breakfast. I love the quiet of the morning, the alone time to do whatever-blog, tweet, set training goals/schedules-and to sip my coffee and slowly enjoy my breakfast. This recipe I am going to share with you is amazing! I know I say that a lot, but seriously I’m on a good recipe streak right now! And when I say amazing, I mean absolutely out-of-this-world freaking AMAZING! Not only is this recipe insanely delicious, it’s also packed with healthy ingredients perfect for starting your day.
Chia seed: This tiny ingredient is a great source of Omega-3 and dietary fiber. One tablespoon contains 5 grams of fiber, 3 grams of protein, 2282 mg of Omega-3 and 752 mg of Omega-6 fatty acids. This little nutrient packed super food also contains: six times more calcium than whole milk, three times the iron than spinach, and fifteen times the magnesium than broccoli.
Oatmeal: Contains high amounts of magnesium, which help the body to properly regulate insulin and glucose levels. Oatmeal is also a good fiber source. Besides helping to make us “regular,” eating fiber in the morning helps to stabilize our blood sugar and prevent those mid-morning crashes that result from eating refined sugars and carbs. Another great aspect of oatmeal is that it not only lowers bad cholesterol, but also helps protect good cholesterol.
All right, enough about the health benefits, let’s get to the recipe! Did I mention this recipe is also super simple?! (You know I love simple)!
Overnight Refrigerator Oatmeal
1/4 cup uncooked old fashioned rolled oats
1/3 cup light vanilla soy milk (or whatever milk you prefer, you will notice that I always use the light vanilla soy)
1/4 cup low-fat Greek yogurt
1-1/2 tsp. dried chia seeds
1 tsp. honey
1 tsp. maple syrup
1/4 cup blueberries (frozen or fresh–especially considering it’s winter, I’ve been using frozen)
- In a small plastic container (see photo) or half pint (1 cup) mason jar, add oats, milk, yogurt, chia seeds, maple and honey. Screw lid on plastic container and shake until well combined.
- Remove lid, add blueberries and stir until mixed throughout. Screw lid back onto container and refrigerate overnight or up to 2 days. Eat chilled.
Note: If you don’t have maple syrup on hand, use 2 teaspoons of honey in it’s place and vise versa.
What I love about this recipe is that it can be the base to whatever you’d like to add into it. For example, are you crazy in love with strawberries? Add those instead of blueberries. Is it blackberry season? Add those instead. (I’m so buying frozen blackberries for this week, how amazing would that be)?! Want to make it taste like a fabulous fall pumpkin treat? Add 1/4 cup pumpkin puree, 1/4 teaspoon vanilla extract, and 1/2 teaspoon pumpkin pie spice and omit the blueberries obviously. The possibilities are endless. My favorite this last week was with raspberries and in the morning I cut up half a banana and added that on top. Another great alternative is to use light chocolate soy milk in place of the vanilla to give it a tasty twist (think chocolate raspberry).
Breakfast is a big deal, it sets the tone for your whole day, and so it is important to eat a healthy one.