Mixed Berry Streusel Overnight Oats

Overnight oats is a game changer. (Trust the grammar here. I’m an English teacher.) ūüėČ

image

Yes, I am aware of how lofty this statement is, but it is not hyperbole. It is truth. I am not an egg-eater (something my followers have come to learn), yet I know the importance of a breakfast packed with protein. After years of cold cereal or muffins from DD, I noticed an immediate shift in my energy levels, hunger, and cravings once I unprocessed my first meal of the day and upped my protein intake.

When I was on maternity leave, I explored various breakfast options that provide balanced macronutrients and are, well, yummy. These are some of my faves:

  • A slice of Ezekiel bread (full of protein and flourless!) topped with a quarter avocado and a slice of turkey bacon with a side of berries (raspberries provide healthy fiber!).¬†image
  • An Ezekiel cinnamon raisin English muffin toasted and smeared with all-natural peanut or almond butter and banana “coins.” You can add a side of berries or even scrambled eggs–but I won’t!
  • Boiled rolled oats mixed with a splash of unsweetened almond milk, a shake of cinnamon, and some fresh berries (okay, yeah, I love berries with my breakfast!).
  • Shakeology, especially for mornings that get away from me!¬†image

I dont often have have the time to make my actual breakfast each morning. My husband and I both need to leave the house by 6:45 am to get the kiddos to school and the sitter and be at our respective jobs on time. Most mornings I do wake up early to work out, but I am able to shave 5-10 minutes off of my morning routine and inches from my waistline by having overnight oats at the ready and avoiding the processed sugar rush of cereal or baked goods.

I prep 3-5 days worth of overnight oats every Sunday when I am meal prepping. It is essential for me to have a healthy breakfast ready to go. This habit lowers my stress levels in the morning, eases my nighttime routine (praise be the moms who can do the crock pot overnight breakfasts! They are yummy! I just ain’t got time for that!), and meets my nutritional needs.

You can Google and pin hundreds of overnight oats recipes with varied proportions and varied ingredients and varied flavors. I encourage you to play around until you find your perfect texture and some flavor combos that work for you and for your family. The base blend that I’ve stuck to for the past month or two really works for me. It contains protein, complex carbs, healthy fats, and fiber, so I confidently set my macros in balance right from the start. This blend also fits perfectly into the 21 Day Fix or 22 Minute Hard Corps meal plans–which is an added bonus for me as a healthy lifestyle coach win Beachbody.

This recipe grew out of my Saturday goal of using up as many perishable ingredients as ¬†possible. I don’t like to waste the fresh fruits and veggies that we may not have gotten to during the week. This past Saturday, a half pint of overripe strawberries and a handful of blueberries sat pathetically in my fridge, uneaten and hours from being replaced by newer, fresher versions when my husband went to the grocery store the next morning. So, I made a note in my meal planner to make pb&j overnight oats when meal prepping.

The next morning, I began to prep while Mike shopped, knowing that making my oats early would make room in the fridge for the fresh produce of the day and save me time later. I opened the cupboard to get a new jar of organic all-natural peanut butter and noticed something else: a bag of pecans. That’s when this idea hit me.

You can easily make this recipe your own. I will break down the ingredients for my ideal overnight oats base blend and the add-ons that make this recipe what it is. I encourage you to give it a try but to also venture into your own flavor combos. Comment below with a recipe that makes you look forward to breakfast!

INGREDIENTS

BASE BLEND (per serving):

  • 1/3 cup unsweetened almond milk
  • 1/3 cup nonfat Greek yogurt
  • 1/2 cup old fashioned rolled oats (1/2 yellow container)
  • 1 tbsp chia seeds (1/2 orange container)
  • 1 tbsp ground flax seed (1/2 orange container)

ADD-ONS FOR STREUSEL:

  • 1/2 tsp cinnamon
  • 1/2 tbsp pure maple syrup, plus 1/4 tbsp
  • overripe strawberries, diced
  • overripe blueberries, diced (these equal one purple container)
  • 1/2 blue container, approx 2 tbsp, chopped pecans
  1. Make the base blend by combining all ingredients. Add the cinnamon and 1/2 tbsp pure maple syrup. Mix well and place in air-tight jar.
  2. Top with fruit and pecans. Overripe berries will emit juices that make this really sweet and dessert-like.
  3. Drizzle with remaining maple syrup.
  4. Seal, refrigerate, and enjoy within 5 days!

My Meal Prep Pointers

My biggest piecIMG_8824e of advice is this: take time NOW to save time later!  The more effort and planning you put into your weekend,the easier your
weeknights–and mornings!–can be! I spend Saturday night meal planning while my husband and I catch up on our DVR and then I spend a good amount of time on Sunday meal prepping. ¬†I take time for family activities and fitness, but I make sure I get as much done now as possible. My weeknights and mornings are better for it. ūüôā

 

  • Meal plan with a purpose!
    • I’ve written about clean eating on a budget and have shared some of my weekly meal planning ideas. I cannot stress how important meal planning is for effective meal prep. Meal prepping without forethought is like going to Magic Kingdom without Fast Passes. ¬†Yes, you’ll enjoy the experience, but you will spend a lot more time waiting and figuring out what could have been done ahead of time. ūüôā
    • I meal plan on Saturday nights. ¬†I look at a few recipes I’ve pinned or bookmarked and see how any ingredients may overlap with faves from the the past. ¬†For example, Monday night I am serving Colby Jack Chicken Roll-ups (which I’ll make today!). I’ve added Taco Zucchini Boats to Thursday’s Cinco de Mayo dinner menu since it uses the same cheese. Tuesday, Thursday, and Saturday’s dinner all use various types of peppers as well. ¬†I am going to have Kung Pao meatballs over spinach for lunch each day, which will overlap the spinach from the Roll-ups as well. ¬†I’ll use leftover onion from the meatballs in Tuesday’s crock pot meal. You can save money and time by overlapping ingredients. When you eat clean and get to know food’s natural flavors as well as the deliciousness that exists in natural seasonings, you won’t even think twice about ingredients showing up again and again. When paired with something new or prepared even slightly differently, new flavors take center stage.
    • When meal planning, I also consider the method and equipment with which I will need to prep the meals. I may plan on Salsa Chicken for lunch for the week since that uses my crock pot and saves the stove top and over for any other meal. Today, I know that the meatballs and roll-ups bake at the same oven temp, so that makes prepping them simultaneously easy. This may seem a little too-focused, but as you get more comfortable with the recipes you love and with coming up with your own spin in the kitchen, this will all become second nature.
IMG_8825
This week’s menu
  • Chop and dice as much as you can!
    • It is important to rinse and fully dry any fruits and veggies before prep. Do this as early as you can. Then, an hour or so later once you really are ready, you can get in there and prep.
    • When you chop and dice, think about all of the meals you are prepping today AND all of the snacks and meals you’ll need later in the week. ¬†If I am making fajitas on Tuesday night, I will still slice the peppers and onion on Sunday, seal them in an air-tight container, and have an even easier time making one of my quickest, yummiest meals on a very busy night. ¬†I will also chop up and portion those peppers for school lunch snacks (with hummus!) and add these to my snack drawer. When packed appropriately and when allowed to air-dry, these veggies will hold-up for the week.
  • Don’t forget breakfast!
    • Cliche or not, breakfast is the most important meal of the day. It is too easy for us working moms to skip eating it ourselves and to rely on packaged goods for our family. ¬†Try meal prepping breakfast and you and your family will truly eat and be well. I’ve shared plenty of overnight oats recipes and cannot say enough about how delicious and easy they are. Feel comfortable playing around with the various recipes I’ve posted or to mixing flavors of your own to come up with the portions and ingredients that work best for you. With the perfect air-tight container (mason jars are awesome for this, though I use my BabyBullet canisters!), these will stay all week for the perfect breakfast on the go for any member of a busy family. Plus, Greek yogurt or protein powder (I prefer Shakeology) added to these gives your family the protein it needs to fuel the day.
    • Your crock pot and griddle are also great for meal-prepping breakfast. ¬†You can make various bakes in the crock pot that set while you sleep. You can also double any batch of pancakes or french toast or waffles that you bake for the family Sunday morning, freeze them, and have them on hand. Leggo my Eggo? No. Leggo my homemade protein pancake, thank you very much!
  • Find reusable containers that work for you!
    • This is a bit of a duh, but it makes all the difference. I like using Pyrex glass dishes to keep my made-ahead meals ready to go. ¬†Be sure to let them sit at room temperature before you bake or reheat, though, so as to not shatter the glass!
    • Mason jars and BPA free Tupperware are easy to clean and to grab and go. If you use plastic baggies for snack portions, don’t be afraid to wash and reuse once or twice.
  • Have clean meals and snacks accessible!
    • Life happens! ¬†Sometimes I may need to take one child to the doctor or am nursing or bathing an exceptionally fussy baby. ¬†That is why you need to consider snacks when meal prepping as well. Having a snack drawer my toddlers can reach and having meals prepped in advance allow anyone–from my five year old to my husband to a grandma or babysitter–to get a healthy snack or meal ready. This saves time and saves money since we won’t be ordering pizza or hitting up Chick-fil-A…at least not as frequently! Plus, kids will eat what is available to them. Placing yogurts and fresh fruit and veggies and homemade granola bars or energy bites where your kids¬†can easily find them makes these the go-to snacks, not bags of Goldfish.
  • Involve your kids!
    • Getting your kids busy in the kitchen is the easiest way to ensure they will eat what you want them to. My daughter now LOVES chicken because I have let her help me prepare it. ¬†We all learn our eating habits, and I want to role model healthy ones for my kids at every turn. On Sundays, I involve my ¬†kids in at least one level of meal prep. Depending on the weather (hey, I’d want to be outside riding my bike, too!), I may have them help throughout,but I want them to get outside and get active and be creative as well. ¬†One way they help is to portion our snack bags. I’ll ask them to count out grapes or baby carrots or slices of peppers. ¬†I can also ask them to help chop. ¬†They are young so I keep it to items like bananas and strawberries, but they are learning kitchen safety and having a hand in our family’s health. ¬†They will help me measure out ingredients or stir up batters and mixtures. ¬†They will help me portion meals into our lunch containers. ¬†They will stock with snack drawer. ¬†Now, my kids even come up with their own recipes for overnight oats or ways we can doctor our protein bars a bit differently. ¬†Their help is a big time saver and also a lot of fun for all of us, and I am confident they are learning invaluable lessons!
  • IMG_8486Use a garbage bowl!
    • This seems like a silly tip, but to me, it is a big time-saver. I keep a larger mixing bowl on the counter that I use for trash: onion and garlic skins, thick asparagus stalks, yogurt lids, apple cores, paper towels, you name it. ¬†Saving myself constant trips to the trash can allows easier multitasking and quicker meal prep. When it fills up, I throw it away, but otherwise, I keep chopping and prepping and cooking away!

I hope these tips are helpful! ¬†Share a go-to tip in the comments below. I’d love to hear from you. And if you subscribe to this blog or to my email list by leaving your email below, ¬†I will share one week’s worth of clean eating recipes that are kid-friendly and family-approved. Happy Sunday, y’all!

Carrot “Cake” Oat Muffins

I have always been a breakfast person. ¬†My son, Paxton, has inherited this love. ¬†He must eat within the first half hour of waking–even quicker than that if he had his way–or he goes from sweet to sour faster than you can say “overnight oats.” I’ve always been one to eat when I wake up or to at least have something quick as I head off to school, both as a student and as a teacher. ¬†My lack of understanding of true nutritional value combined with my own hectic, early morning routine left me picking at not-so-healthy breakfasts. ¬†I used to live off of cereal or Pop Tarts. ¬†In the last few years, I became more aware of my sugary morning selections and opted for green smoothies.

IMG_8091

This switch to a healthier, green-filled breakfast didn’t completely abolish my frequent stops to the coffee chain on the corner for a latte and a muffin. ¬†At least I wasn’t getting a donut, right? ¬†Wrong! ¬†Check out the nutritional information for the donuts and muffins at the coffee shop “America runs on” and you may be surprised to learn that one muffin has 100-200 more calories than the average donut. ¬†That same muffin has 20% of a person’s suggested daily fat intake and 25% of a person’s suggested daily carb intake. ¬†For one muffin. One. ¬†I should have been getting the donuts!

But honestly, my tastes have evolved as my understanding on a body’s need for macronutrients continues to develop. ¬†I am no expert, but I am learning. ¬†I now know how vital protein is, especially in the morning, in order for my body to perform most effectively each day. ¬†I now know that I cannot cut fat from my diet, but that I can focus on healthy fats for optimal fat burning and muscle development. ¬†I now know that my mind was the roadblock to my enjoyment of and dedication to making healthy meals–not my tastebuds nor my busy schedule.

IMG_8088I also now know that I am obsessed with rolled oats. ¬†Check out past recipes or any of my videos on my Facebook page, and you will see this love affair in action. ¬†But rolled oats are more than just an ingredient for clean oatmeal. ¬†I have made overnight oats, chicken meatballs, turkey meatloaf, protein cookies, and energy balls with this power ingredient–and that is just a sampling. ¬†I have also been able to tap into my muffin habit of yore and create healthy, protein-and-healthy-fat-packed muffins full of delicious ingredients that fit into my clean lifestyle and family’s various morning needs.

I found two recipes that I absolutely love: apple pie oat muffins and banana zucchini oatmeal cups. ¬†I’ve made these each multiple times and have shared them with friends and family–all of whom enjoyed them–so I decided to give my own recipe a whirl. ¬†I was inspired by Easter and all of the leftover carrots floating around my kitchen and, with a bit of tweaking from these two recipes and my own understanding of what makes carrot cake yummy, I came up with the following. ¬†Vary it however you’d like for the perfect healthy morning muffin.

Carrot 'Cake' Oat Muffins

  • Servings: 12 muffins
  • Difficulty: intermediate
  • Print

Ingredients

  • 2 tbsp ground flax seed + 6 tbsp water (to create flax eggs)
  • 3 overripe bananas, mashed
  • 1/2 cup grated carrot
  • 1/4 cup all-natural almond butter or peanut butter
  • 1/2 cup unsweetened almond milk
  • 1/4 cup pure maple syrup or raw honeyIMG_8090
  • 1 tsp vanilla extract
  • 1 tbsp cinnamon
  • 1 tbsp baking powder
  • 1/8 tsp salt
  • 3 cups old fashioned rolled oats (certified gluten free if necessary)
  • 1/3 cup raisins (halve these if you want more raisin-per-bite ratio)
  • 1/3 cup chopped pecans (option
  • 1/4 cup coconut flakes, crushed

Directions

  1. Preheat oven to 350 degrees.  Spray muffin tin with non-stick cooking spray. I used coconut oil.
  2. Combine flax seeds and water.  Let gel. (Or, use one whole egg or two egg whites).
  3. Mash three bananas with a fork and combine with carrot, almond butter, maple syrup, and vanilla extract.
  4. Add all dry ingredients, except for raisins, pecans, and coconut.  Stir to combine. Then, fold in final three ingredients, or any combination of them.
  5. Bake for 25 minutes.  Allow to cool for 5 minutes, then loosen with a knife, and enjoy!  Store any leftovers in the fridge or freeze for later!

These are simple, wholesome, and clean. ¬†Let me know below if you give these a try and if you mixed up the ingredients in any way. I’d love to hear of your results.IMG_8092

 





Pam’s Specialty: Fruit Salsa

I am hosting my first fitness and nutrition challenge group and I LOVE it. ¬†The women participating are motivating me to work harder at meeting my exercise, nutrition, and water-intake goals each day. ¬†It is also empowering to see so many women taking positive steps towards being their best, most well selves. ¬†It takes courage and willpower to make the decision to do something for yourself–especially for moms or working women. ¬†Seeing these remarkable women do that is just uplifting.

While planning out my Tasty Tuesday content for this week, I considered focusing on a recipe suitable for 21 Day Fix, but during the brainstorming process, I was chopping fruit for my “famous” fruit salsa and realized I was looking my recipe right in the face. ¬†The amazing women in my group can treat themselves to this on March 21. ūüėČ ¬†Next week, though, I’ll post a recipe we can all love, 21 Day Fixers and all others alike.

If you invite me to your home–be it for brunch, a 31 party, the Super Bowl, you name it–you better believe I am bringing fruit salsa. Why? A. It is delicious. B. It is easy. C. It functions as app or dessert or topping (hello, waffles or pancakes!) or, even, side dish. D. It is semi-clean and decently healthy.¬† If you have 15 minutes, you, too can make this and be the favorite guest. It is also perfect to throw together when you have company coming over yourself or to keep in the fridge to top off some ice cream.

IMG_7461

I found a variation of this recipe years ago and have played around with it since. ¬†Raspberry preserves really work best. ¬†There is something about the tart, tangy nature that compliments the fresh fruit and the cinnamon. You can also switched out different fruit, but this combo is my jam–pun intended. ¬†If you must change it up, though, do not eliminate the apple or strawberries. ¬†They make this pop for sure.

I’ve been asked this recipe by many family and friends over the years, so let me give it to you straight. ¬†Little back story, just yumminess!

INGREDIENTS
‚ÄĘ 1 apple (golden delicious is my fave in this recipe, but any variety in season will work)
‚ÄĘ 1/2 pint strawberries
‚ÄĘ 1/2 pint blueberries
‚ÄĘ 1 kiwi
‚ÄĘ 1 tbsp seedless sugar-free or all-natural raspberry preserves

1. Chop all of the fruit, including larger blueberries, into small (approx. 1/2-1 cm) pieces.
2. Combine with the preserves in a glass dish.
3. Chill, covered, for at least 15 min (or overnight) and serve with homemade cinnamon sugar tortilla chips. ¬†Stacy’s Cinnamon Sugar Pita Chips are perfect, too.

IMG_7517
TO MAKE YOUR OWN CHIPS:
‚ÄĘ 4 Ezekiel tortillas, thawed
‚ÄĘ nonstick coconut oil spray
‚ÄĘ 1 tsp brown sugar
‚ÄĘ 1 tsp cinnamon

  1. Preheat oven to 350 degrees.  Spray cookie sheet with coconut oil nonstick spray.
  2. Break tortillas into bite size portions and arrange on the cookie sheet.  You will have to do this in batches.
  3. Spray the chips with the coconut oil, then sprinkle with the cinnamon and brown sugar.
  4. Bake quickly–for 3-5 minutes–depending on size of the chips.

You can also add sugar to the chips if you wish.  I like them like this! 

 

Cinnamon Banana French Toast Bake

In middle school, I had an Elmo lunch box. ¬†I wasn’t the only one, though; kiddie characters were all the rage. ¬†Middle schoolers in the 90s were odd like that. We passed notes in friendship notebooks, read¬†YM¬†magazine, wore plastic butterfly hair clips–the glitterier¬†the better–and carried our lunches in children’s fabric lunch boxes. ¬†We were all dressed in clothes from Delia’s and obsessed with BSB or N’Sync. ¬†Above all else, we were all pretty predictable.

And every day that I went to school dressed like Topanga and opened that Elmo case I uncovered the same lunch: peanut butter and banana on cinnamon-swirl bread, an apple, a cookie or two, a drink, and a napkin with a handwritten note from my mom that I tried to hide from my tablemates. ¬†I was a creature of habit; I loved it. ¬†This lunch routine lasted for years–far beyond the coolness faded on my Sesame Street lunch box and Justin Timberlake’s rise to solo stardom took off once he outgrew those blonde tips. ¬†I asked my best friend, Lindsey, just a few weeks ago what I ate for lunch every day growing up. ¬†She recalled it perfectly. ¬†Then, we jammed to “That Boy is Mine” just for old-time’s sake.

When I became pregnant with my second child, Paxton, I seemed to crave all snacks from my childhood: Poptarts, apples with peanut butter, cream cheese on crackers, and, most of all, PB and banana on cinnamon swirl bread. ¬†For the last three years, beyond my pregnancy cravings, I’d continued to indulge on this sandwich and have passed my love for it onto my children. ¬†This combo doesn’t quite fit into my clean-eating goals, though. ¬†I’ve replaced many of the ingredients for healthier alternatives and am just as happy. ¬†I’ll now toast a slice of Ezekiel bread, spread it with all-natural peanut butter or almond butter, and top that with half a banana. ¬†It is a filling and healthful breakfast.

IMG_7053

I woke up this morning, Valentine’s Day, wishing to make a yummy and warm breakfast for my family, but with one problem: I hadn’t planned for this. ¬†I spend Saturday night meal planning and my husband spends Sunday morning at the grocery store, so I woke this morning with only a few fresh ingredients. ¬†That is when the lunch of my youth, my favorite sandwich and now favorite of my kids as well, came to mind. ¬†All week I’ve been researching recipes and ideas for incorporating eggs into my diet–I HATE eggs–and received so many suggestions on my Facebook page that I decided to combine some of these ideas with something I know I love. ¬†Hence, this breakfast was born.

All I had in the freezer was flax seed Ezekiel bread, so that would have to do. ¬†I fit a few whole and a few broken pieces into a heart-shaped pie dish I have had for years and never used, added plenty of banana and cinnamon, and smothered it in scrambled eggs. ¬†The end result was pretty good, but better for the egg lovers in my house than it was for me. ¬†As it sat and settled for a while and the bread became crispier, I discovered that I, too, loved it after I picked off and devoured¬†the entire top layer. Either way–piping hot and out of the oven or after an hour and a little stale–this is one to try on a cold winter morning when you want a taste of home.

INGREDIENTSIMG_7057

  • 6 slices Ezekiel bread, frozen
  • 2 bananas, sliced into coins
  • 2 tbsp. cinnamon, divided
  • 4 whole eggs, 4 egg whites, scrambled
  • 1/2 cup unsweetened almond milk
  • 2 tsp. pure vanilla extract
  • 1/2 cup natural almond butter, warmed in the microwave for 30 seconds.
  1. Preheat oven to 350 degrees.  Spray a pie dish with non-stick cooking spray (I used coconut oil).
  2. Line the dish with three slices of Ezekiel bread, breaking up and fitting together as necessary to cover most of the dish.  (Today, I used flax seed bread, but any kind would work.  Cinnamon raisin would probably be divine.)
  3. Layer bread with banana coins and sprinkle with one tbsp. cinnamon.  Repeat with a second layer of bread and the remainder of the banana and cinnamon.
  4. In a mixing bowl, scramble together the eggs, egg whites, almond milk, and extract. Pour evenly over the bread.
  5. Bake for 15 minutes uncovered and then 15 minutes covered with foil.
  6. Plate individual servings and drizzle with warmed almond butter. Enjoy!

Of course, this is just as yummy with syrup or even drizzled with honey instead. Let me know your favorite egg or French toast recipes below, or how you altered this one to your liking.  I am always looking for new ideas! Feel free to also share your middle school memories.  Those are always fun!

Happy Valentine’s Day! XoXo

 

Raspberry “Biscotti” Overnight Oats

I have recently started a journey to a healthier me and a healthier family, and part of that journey includes clean eating.  Clean eating means eating whole foods while avoiding as many processed foods as possible. As part of my journey towards health, I am focusing on eating more lean protein as well.   These two new eating habits have impacted one part of my day the most: breakfast.

I love breakfast. ¬†Oddly, though, I don’t like many breakfast foods that don’t come in a box and get smothered in milk. ¬†Not only do I think cereal is just delicious, but I prefer cold meals to warm and am not an egg-lover. ¬†My morning routine is quickly¬†changing as I explore the possibilities of clean eating. ¬†I have discovered overnight oats as a way to jump-start my metabolism with a protein-filled, yummy breakfast. ¬†Plus, I make it ahead so it is ready to go in the morning and I am less tempted to throw something crunchy and packed with sugar into a bowl of skim. You can find many overnight oats recipes online or play around with your own. ¬†This recipe is one I created that I enjoy cold right out of the fridge.

I am a mom of three–5 and under–and am finding great joy in Sunday meal prep. ¬†I plan our weekly menu Saturday night, my husband grocery shops Sunday morning, and I spend the afternoon putting together as many meals as possible. ¬†For some, I can cook or bake completely. ¬†For others, I prep and freeze. ¬†For still a few more, I just get some chopping or portioning done. ¬†Whatever prep I can manage makes my week easier and my family’s meals healthier. ¬†My husband or I used to make a jumbo batch of pancakes or french toast to have on-hand for reheat-and-eat on the go in car seats heading to school. ¬†Overnight oats provide for a more balanced quick breakfast option even kids will enjoy.

I call these raspberry “biscotti” overnight oats because of one special ingredient: Anise extract. ¬†My Italian grandfather loved biscotti with his morning coffee. A small dash of the extract gives the blander main ingredients a nostalgic flavor I love. ¬†I know my grandpa would love this recipe, too. ¬†If you are not a fan of Anise, you can sub in an extract of your choice, or even toss in a little brown sugar if you want a special treat.

FullSizeRender (1)

INGREDIENTS

1/3 cup organic old fashioned rolled oats

1/3 cup unsweetened plain almond milk (add a little more if you like your oatmeal runny)

1/3 cup nonfat plain organic Greek yogurt

a sprinkle of Chia seeds

a splash of Anise extract

7-10 raspberries, halved

Place the first five ingredients in an air-tight container (mason jars work well). Combine with either a spoon or by sealing the lid and giving it all a good shake. Top the oat mixture with raspberry halves, seal back up, and refrigerate.  Feel free to make enough portions for the week.

Good substitutes or add-ins include strawberries, blueberries, or slivered almonds.

As is, this recipe packs 13 grams of protein, 3 grams of fat, 25 grams of carbs, and 5 grams of fiber. I enjoy mine cold right out of the fridge, but you could warm it up slightly in the microwave or leave it on the counter for a bit.