Month: November 2013

Refrigerator oatmeal – an overnight success

Refrigerator oatmealI am not a girl who can skip breakfast. It messes with my energy for the whole day. However, I am someone that starts work at 7 am and likes every extra minute in my cozy bed that I can get. So I’m loving these quick and healthy make-ahead individual oatmeals. They’re packed with nutrition to get your day off to a healthy start and the flavor options are endless. Also ideal for on-the-go mornings since each is in it’s own container. I may have been originally drawn to these because they’re made in canning jars but really, you can mix them up in any container that holds 1 cup and has a lid. Try the basic mix then add some of your favorite fruit…..here goes!

Refrigerator oatmealIngredients

  • 1/4 cup uncooked rolled oats
  • 1/3 cup milk (whatever type you like)
  • 1/4 cup low fat Greek yogurt
  • 1 1/2 tsp chia seeds

In a one-cup canning jar, add the oats, milk, yogurt and chia seeds. Give it a stir until well combined. Add fruit, sweeteners and spices of your choice. Put the lid on and leave in the fridge overnight, or for several nights. When you’re ready to eat it, stir in the fruit and enjoy. (Yes, you eat these cold).

Refrigerator oatmealNow for some flavor ideas – add these to the basic ingredients above:

Blueberry Maple: 1/4 cup blueberries (fresh or frozen) and 2 tsp maple syrup
Strawberry Vanilla: 1/4 cup strawberries and 1/4 tsp vanilla
Apples and cinnamon: 1/4 cup applesauce or chopped apples and 1/2 tsp cinnamon
Peanut Butter Banana: 1/2 of a small banana sliced and 1 tbsp peanut butter

You get the idea, right?! Just top the oatmeal with whatever you’ve got on hand. I take flavor cues from the yogurt – strawberry banana yogurt pairs well with either bananas or berries on top. Feel free to use frozen or fresh fruit, both work well. Add protein power on a workout day or if you use regular instead of Greek yogurt.
Refrigerator oatmealI make 3 or 4 of these while I’m at it – hello efficiency! Say good morning to an easy breakfast that’s high in protein, calcium and fibre, low in fat and sugars. I promise these taste better than they look – will you give ’em a try?

Homemade caramel sauce

Homemade caramel sauceAs the weather cools down my ‘home-body’ self craves coziness and comfort….and treats! One of my favourite and most versatile goodies to make is caramel sauce. Enjoy it warm or cold, on apple crumble, over ice cream or stirred into your coffee…mmm! It’s super quick and easy to whip up. Really, you should try it! Here’s the recipe:

  • 1/2 cup butter
  • 3/4 cup brown sugar
  • 1/2 cup half & half or whipping cream
  • 1 tsp vanilla
  • pinch of sea salt

Melt butter in a medium-sized saucepan at medium heat. Add brown sugar and whisk to combine.
Add cream and simmer for 5 minutes stirring occasionally. Add vanilla and sea salt. Stir to combine then remove from heat. Makes 1 1/2 cups of pure yumminess.

homemade caramel sauceServe warm or let cool then refrigerate. The sauce thickens as it cools and can be re-warmed in the microwave or stovetop. Stores in the fridge for one week (although mine always disappears sooner!). Double the salt if you prefer a true salted caramel flavour.
homemade caramel sauceI love dipping apples in this caramel. Sadly, the apples are the only healthy thing about that, but hey, we all need a treat once in awhile! Happy Friday and enjoy.