INGREDIENTS

BASE:

• 1/4 cup uncooked old-fashioned rolled oats
• 1/3 cup skim-1% milk
• 1/4 cup 0% Greek yogurt
• 1 ½ teaspoons dried chia seeds or hemp

FLAVOUR COMBINATIONS:

            APPLE CINNAMON:

• 1/2 teaspoon cinnamon
• 1 teaspoon honey, optional (or substitute any preferred sweetener)
• 1/4 cup unsweetened applesauce, or enough to fill jar

Nutrition Information:

210 calories, 4g fat, 48g carbs, 8g fiber, 11g protein

            MAPLE BLUEBERRY:

• 1 teaspoons maple syrup (more or less to taste)
• 1/4 cup blueberries

Nutrition Information:

215 calories, 4g fat, 48g carbs, 8g fiber, 12g protein

            BANANA COCAO

• 1 tablespoon cocoa powder
• 1 teaspoon honey, optional (or substitute any preferred sweetener)
• 1/4 cup diced ripe banana (approx. half of a small banana)

Nutrition Information:

245 calories, 5g fat, 56g carbs, 10g fiber, 13g protein

DIRECTIONS

1. In a half pint (1 cup) jar or plastic container, add oats, milk, yogurt, and chia seeds. Put lid on jar and shake until well combined.
2. Remove lid, add remaining ingredients (see various flavour combinations) and stir until mixed throughout.
3. Return lid to jar and refrigerate overnight or up to 4 days. Eat chilled. 

Adapted from http://www.theyummylife.com/Refrigerator_Oatmeal