By DANA SPARKS
MAYO CLINIC NEWS NETWORK
Do this easy pre-made breakfast tonight to pack and go tomorrow.
Just place ingredients for overnight refrigerator oatmeal in a mason jar, and you’ll have breakfast ready in the morning. Loaded with calcium, protein and fiber, these jars keep in the fridge up to 2 days. Try unsweetened almond or soy milk for a dairy-free option.
OVERNIGHT REFRIGERATOR OATMEAL
- 1/3 cup skim milk (or soy milk)
- ¼ cup unsweetened applesauce
- ¼ cup old-fashioned rolled oats
- ¼ cup Greek low-fat plain yogurt
- ¼ cup diced apples
- 1½ teaspoons dried chia seeds
- ¼ teaspoon cinnamon
Place all of the ingredients in a 1-pint mason jar. Screw the lid on and shake until well-combined. Refrigerate overnight and eat chilled.
Nutritional information per serving size 1 cup: 193 calories; 4 g total fat; 0 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 4 mg cholesterol; 89 mg sodium; 30 g total carbohydrate; 6 g dietary fiber; 17 g total sugars; 11 g protein.