Apple Cinnamon Overnight Oats.docx

Apple Cinnamon Overnight Oats Ingredients A heart healthy diet should include whole grains, fresh fruits and vegetables, low fat dairy, lean protein and legumes, and should limit fat, saturated fat and cholesterol and sodium.       

1/2 cup Quaker® Oats 1/2 cup nonfat milk 1/4 cup plain, nonfat yogurt 1/2 cup apple, chopped 1/8 teaspoon ground cinnamon 1 teaspoon honey 1 teaspoon chia seeds

Cooking Instructions Add Quaker® Oats to your container of choice and pour in milk and low-fat yogurt. Add in a layer of chopped apples, and top off with cinnamon, drizzle of honey, and chia seeds. Place in fridge and enjoy in the morning or a few hours later!

Ingredients: • ½ cup (heaping) rolled oats (use steel cut oats if you like more of a “bite” to your oats) • ½ cup unsweetened almond milk • 1 tablespoons chia seeds • 1 teaspoon vanilla extract • ½ – 1 teaspoon cinnamon Directions: 1. Mix together all ingredients into a jar or Tupperware with a tight-fitting lid. 2.. Close and refrigerate for at least 4 hours, but preferably overnight before eating. 3. Top with whatever fruit you have on hand! Apples, strawberries, blueberries, bananas all work great You can go one step further and add almond slivers, pumpkin seeds, shredded coconut, a drizzle of honey or pure maple syrup, etc… sky’s the limit! If you’re feeling fancy, you can try a variety of other flavours (there are tons all over the internet), but here’s a few of my favourite combinations:

INGREDIENTS 1/2 Cup Quaker® Oats 1/2 Cup nonfat milk 1/4 Cup plain, nonfat yogurt 1/2 Cup apple, chopped 1/8 Teaspoon ground cinnamon 1 Teaspoon honey 1 Teaspoon chia seeds

Ingredients 1/3 to 1/2 cup liquid such as dairy milk, almond, cashew or coconut milk 1/3 to 1/2 cup old-fashioned rolled oats 1/3 to 1/2 cup yogurt, optional 1 teaspoon chia seeds, optional but highly recommended 1/2 banana, mashed, optional Serving suggestions: fruit (fresh or dried), nuts, nut butter, seeds, protein powder, granola, coconut, spices, citrus zest and vanilla extract

Directions 1. Add the desired amounts of milk, oats, yogurt, chia seeds and banana to a jar or container and give them a good stir. Refrigerate overnight or for at least 5 hours. 2. In the morning, add additional liquid if you'd like. Once you achieve the desired consistency, top with fruit, nuts, nut butter, seeds, protein powder, granola, coconut, spices, zest or vanilla extract.

Cook’s Note The mixture will keep for up to 2 days. If you don't add the banana, up to 4 days. However, once you are experienced, you'll have no problem whipping up another batch midweek if needed!

Ingredients (serves 1)    

1 cup milk of choice, or water 1/2 cup rolled oats (I use Country Choice Organic) 1/2 cup frozen pineapple chunks 1/2 a jalapeno (or more), seeded and diced

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pinch of salt a few cilantro leaves (optional)

Instructions 1. Bring milk (I use 1/2 c almond milk and 1/2 c water) to a boil, add oats, and reduce heat to medium. (If you'd like to add flax or chia seeds, do so now.) 2. Add frozen pineapple, diced jalapeno, and a pinch of salt immediately and stir. 3. When you're pleased with the consistency of the oatmeal, transfer to a bowl. Add a splash of your milk of choice, cilantro, and any other additional toppings (sunflower seeds, more pineapple, etc.).