Friday, March 21, 2014

Super Powered Oatmeal

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
½ cup of dry oatmeal
lower risk of: high blood pressure, type 2 diabetes, heart disease
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
2 tbsp. of Chia Seeds
boosts energy, stabilizes blood sugar, aids digestion, and lowers cholesterol
Ingredients that can change

3 tbsp. of unsweetened applesauce
Dietary fiber keeps your digestive system functioning regularly
½ tsp. of powder cinnamon
Can control blood sugar, powerful anti-bacterial against stomach bug
1 tsp. of brown sugar
more natural state sugar that is not enriched with industrial additives
½ tsp. of vanilla extract
sexual stimulant, alleviates anxiety, high levels of antioxidants


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:

  • 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

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