I came across this awesome
Refrigerated Oatmeal breakfast/snack idea that I couldn't resist to share
with you all. Mainly because, as a
Spartan athlete I tend to burn a crazy load of calories and this snack for me
is just remarkable. It replenishes my
body with important nutrients and fills my hunger void with good calories.
I have already made various
flavors and I love them all. The most
recent one I made is the Apple Cinnamon flavor.
To give you an idea of the nutritional value of this snack here is a
breakdown of the cinnamon flavor one. Mix the following ingredients in a 16 to 18 oz.
glass jar and refrigerate for 24-48 hours.
The oatmeal and chia seeds will absorb all of the liquid and expand. Make several jars (could be different
flavors) for on the go breakfast or snack time.
Refrigerated Apple Cinnamon Oatmeal
|
||
Essential Ingredients
|
Benefits
|
Calories
|
½ cup of dry oatmeal
|
lower risk
of: high blood pressure, type 2 diabetes, heart disease
|
75
|
½ cup of 1% or Fat Free milk
|
good sources
of nutrients: protein, calcium, vitamin D
|
60 - 65
|
4oz of Plain Greek Yogurt
|
contains
good-for-you bacteria & loaded with vitamins
|
65
|
2 tbsp. of Chia Seeds
|
boosts energy,
stabilizes blood sugar, aids digestion, and lowers cholesterol
|
15
|
Ingredients that can change
|
||
3 tbsp. of unsweetened applesauce
|
Dietary
fiber keeps your digestive system functioning regularly
|
18
|
½ tsp. of powder cinnamon
|
Can control
blood sugar, powerful anti-bacterial against stomach bug
|
6
|
1 tsp. of brown sugar
|
more natural
state sugar that is not enriched with industrial additives
|
11
|
½ tsp. of vanilla extract
|
sexual stimulant, alleviates anxiety, high levels of
antioxidants
|
6
|
TOTAL CALORIES
|
256
|
There are tons of creative ways
to make this breakfast/snack oatmeal by modifying the “Ingredients that can
change.” You can do so by adding your favorite fresh cut fruits, sweeteners,
chocolate ect. When I say sweeteners or
chocolate try to stay away from the really processed stuff; use ingredients
such as honey, agave, molasses, brown sugar or dark chocolate, vanilla extract,
almond extract or maple syrup, just to name a few. You can really have fun with these by playing
with the fruits and sweeteners. See more flavors here.
As you can see this recipe
includes Chia Seeds which is an essential ingredient to this recipe. Here are some additional benefits of Chia seeds
which I have extracted from the original article which you can find here: http://www.theyummylife.com/Refrigerator_Oatmeal
- have more Omega 3 fatty acids than flax seed
(important for heart health)
- are the richest non-marine whole food source of
Omega-3 (better than salmon)
- absorb 10 times their weight in water and transform
into a gel-like substance--great for athletes for maintaining hydration
and helps with weight loss by making you feel full longer
- are as high in protein as quinoa
- are loaded with calcium, potassium, Vitamin B, and
anti-oxidants
- help balance blood sugar via the gelling action of
the seed and it’s unique combination of soluble and insoluble fiber that
slow down your body’s conversion of starches into sugars
- have a neutral taste so they will take on the other
flavors in a recipe
- can be eaten whole (unlike flax seed); they don't
have to be ground before adding them to food in order to digest them and
benefit from their nutrients
- have a two year shelf life, stored at room
temperature (flax seeds quickly become rancid and lose their nutritional
value)
I hope you enjoy this delightful recipe as much as I do! Stay active and
nourish your body well!
Jonathan Aragon & Karintia De
Jesus
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.