BLUEBERRY MAPLE
INGREDIENTS
- 1/4 cup uncooked old fashioned rolled oats
- 1/3 cup 1% milk
- 1/4 cup low-fat Greek yogurt
- 1-1/2 teaspoon flax or dried chia seeds
- 2 teaspoons maple syrup (more or less to taste)
- 1/4 cup blueberries (or enough to fill jar)
INSTRUCTIONS
- In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, and maple syrup.
- Put lid on jar and shake well.
- Remove lid, add blueberries and stir until mixed throughout.
- Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.
BANANA COCOA
INGREDIENTS
- 1/4 cup uncooked old fashioned rolled oats
- 1/3 cup skim milk
- 1/4 cup low-fat Greek yogurt
- 1-1/2 teaspoon flax or dried chia seeds
- 1 tablespoon cocoa powder
- 1 teaspoon honey, optional
- 1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)
Instructions – same as above.
NUTRITION INFORMATION (PER 1 ½ CUP SERVING)
Based on the Blueberry Maple version:
- Calories: 275
- Carbohydrate:44g
- Protein:20g
- Fat:6g
- Fiber: 5.6g
Sport Benefits: This recipe makes a super simple recovery snack that packs the perfect amount of protein and carbs!