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Refrigerator Oatmeal? You bet!

overnight oats

Have you ever heard of Refrigerator Oatmeal?

Also called Overnight Oats, No-Cook Oatmeal, Mason Jar Oatmeal and a variety of other names, this meal is a great alternative to porridge. With the summer heat, the traditional hot oatmeal can seem a litlle heavy and less interesting than its cold counterpart.

So, what is Refrigerator Oatmeal? Prepared the night before, it starts with dry oats, liquid is added, as well as other tasty ingredients that are all combined in a glass jar with lid, like a Mason jar. The dry oats will absorb the liquid overnight and the final result is a creamy mixture that resembles that of rice pudding…or porridge!

This Refrigerator Oatmeal has 3 interesting advantages. First and foremost, it requires no morning prep time : for busy people on the go, this is super practical! Secondly, speaking of practical, this breakfast is portable and does not need reheating. Finally, because of the oats, it is very satisfying without the calorie overkill, thus making it ideal for those wishing to lose weight or those who struggle with constant hunger.

Here are 5 basic recipes that will help you discover this great breakfast. Of course, we encourage you to get creative and add your own ingredients!

Classic Vanilla Cold Oats

Classic Vanilla Cold Oats

In a 250ml jar with lid, combine these ingredients in order :

  • 1/3 cup dry oats
  • 1/3 cup milk
  • 1/3 cup vanilla Greek yogurt
  • A few drops vanilla extract and maple syrup

 

Blend all ingredients using a spoon and refrigerate overnight, or a minimum of 6 hours. Serve with a fruit and a source of protein if requred

Daily servings : 1 starch + 1 dairy & substitute

Classic Chocolate Cold Oats

Classic Chocolate Cold Oats

In a 250ml jar with lid, combine these ingredients in order :

  • 1/3 cup dry oats and ½ tbsp. cocoa powder (blend together before adding liquid

ingredients)

  • 1/3 cup milk
  • 1/3 cup vanilla Greek yogurt
  • ½ tbsp. maple syrup

 

Blend all ingredients using a spoon and refrigerate overnight, or a minimum of 6 hours. Serve with a fruit and a source of protein if required.

Daily servings: 1 starch + 1 dairy & substitute +½ added sugar

Chocolate/Peanut Butter Cold Oats

Chocolate/Peanut Butter Cold Oats

In a 250ml jar with lid, combine these ingredients in order :

  • 1/3 cup dry oats and ½ tbsp. cocoa powder (blend together before adding liquid

ingredients)

  • 2 tbsp. peanut butter
  • ½ cup milk
  • ½ tbsp. maple syrup

 

Blend all ingredients using a spoon and refrigerate overnight, or a minimum of 6 hours. Serve with a fruit if required.

Daily servings: 1 starch + ½  dairy & substitute +1 meat & substitute + ½ added sugar

Vegan Cold Oats with Fruit

Vegan Cold Oats with Fruit

In a 500ml jar with lid, combine these ingredients in order :

  • 1/3 cup dry oats
  • 2 tsp. chia seeds
  • 1/3 cup soya milk
  • 1/3 cup orange juice
  • A few drops vanilla extract
  • 1 cup diced fruit (fresh or canned) ex. : mango, pineapple, peach, berries…

Blend all ingredients using a spoon and refrigerate overnight, or a minimum of 6 hours. Serve with a source of protein if required.

Daily servings: 1 starch + ½ dairy & substitute + 1½ fruit

Coffee/Banana Cold Oats

Coffee/Banana Cold Oats

In a 500ml jar with lid, combine these ingredients in order :

  • 1 small banana, mashed
  • 1/3 cup dry oats
  • 2 tsp. chia seeds
  • ½ cup cold coffee
  • ½ cup vanilla Greek yogurt
  • ½ tbsp. maple syrup

Blend all ingredients using a spoon and refrigerate overnight, or a minimum of 6 hours. Serve with a source of protein if required.

Daily servings: 1 starch + 1 dairy & substitute + 1 fruit + ½ added sugar

Author
Julie Brousseau

Julie’s passion for health and the environment was clear at an early age. She discovered her passion for nutrition when she substituted ingredients to make healthy homemade muffins. Now a graduate of the University of Montreal and a nutritionist at Nautilus Plus since December 2016, Julie shares her knowledge and her passion for healthy cooking with her colleagues and clients alike, as well as through her own personal blog. In addition to using her flair and creativity in the kitchen, Julie expresses her artistic side through competitive contemporary dance. She is the first to say that staying fit and eating well should be a pleasure and not a chore! Julie Brousseau, Dt.P.


Refrigerator Oatmeal? You bet!is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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