Recipes

Take 5 few minutes to prepare this hearty overnight oatmeal in a mason jar and you’ll be all set for breakfast or a grab’n go snack.

Recipe by Lucia Weiler RD, PHEc

Prep Time: 5 minutes Cook Time: 0 minutes Servings: 1

Ingredients

• 1⁄4 cup large flake oats
• 1⁄4 cup low-fat milk
• 1⁄4 cup low-fat Greek yogurt
• 1 ½ teaspoon chia seeds OR ground flax seeds
• 1⁄2 cup fresh or frozen fruit, diced (banana, apple or what you have on hand)

Directions

1. In a 1cup (250 mL) mason jar mix together oats, milk, yogurt, seeds, spices (if using)
2. Cover, shake until well-combined.
3. Add diced fruit, stir to combine.
4. Keep sealed container in refrigerate at least overnight, or for up to 3.
5. Enjoy chilled or reheated. To enjoy hot, microwave for 1 minute with Mason jar lid off.

Variations

• Apple cinnamon – add ½ tsp cinnamon, and unsweetened apple sauce
• Banana cocoa – add 1 Tbsp cocoa powder, and diced banana
• Peach nut – add 1 Tbsp nut butter, and diced peaches
• Raisin spice – add ¼ tsp cinnamon and 2 Tbsp raisins
• Very Berry – add ¼ tsp vanilla extract, 1 tsp unsweetened fruit jam and berries
• Tropical – add ¼ tsp almond extract, 1 tsp crushed pineapple and diced mango

Additional Tips

1. 🧊 Fridge-friendly: Overnight oats last up to 3 days — quick, easy & perfect on-the-go!
2. 🥜 Boost it: Add 2 tbsp crushed nuts or seeds which provide healthy fats & protein.
3. 🌾 Switch it up: Use leftover grains like quinoa or buckwheat instead of oats. Halve the milk/yogurt when using these grains.
4. 🍲 Want warm overnight oats? Transfer to a bowl.  Microwave 1–2 mins, stir halfway. Add a splash of liquid (milk or water) if too thick. Top with more fruit, nuts, or spices & enjoy

For more recipes visit Dietitians of Canada www.unlockfood.ca and Canada’s Food Guide / Recipes