Mason Jar Overnight Oatmeal

Apple Cinnamon Oatmeal

INGREDIENTS:
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1/2 teaspoon cinnamon
1 teaspoon honey
1/4 cup unsweetened applesauce or enough to fill the jar.





PREPARATION:
In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds, cinnamon an honey.  Put the lid on and shake it up.  Open up the jar and adding the applesauce on top, cover and shake.  Refrigerate overnight or up to 2 days.  Eat chilled.

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

Maple Blueberry Oatmeal

INGREDIENTS:
1/4 cup uncooked old fashioned rolled oats
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
2 teaspoons maple syrup
1/4 cup blueberries or enough to fill the jar.

PREPARTATION:
In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds and maple syrup.  Put the lid on and shake it up.  Open up the jar and add in the blueberries to the top, cover and shake.  Refrigerate overnight up to 2 days.  Eat Chilled.

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

Raspberry Vanilla Oatmeal

INGREDIENTS:
1/4 cup uncooked old fashioned rolled oats
1/3 cup skim milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1/4 teaspoon vanilla extract
1 tablespoon raspberry jam, preserves or spread
1/4 to 1/3 cup raspberries (cut each berry in half), or enough to fill jar


DIRECTIONS:
In a half pint (1cup) jar, ad oats, milk, yogurt, chia seeds, vanilla, and raspberry jam.  Put lid on jar and shake until well combined.  Remove lid, add raspberries and stir until mixed throughout.  Return lid to jar and refrigerate overnight or as long as 2-3 days.  Eat chilled.

Nutritional info:  230 calories, 4g fat, 51 carbs, 8g fiber, 11g protein.


Mango Almond Oatmeal

INGREDIENTS:
1/4 cup uncooked old fashioned rolled oats
1/3 cup skim milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1/8 teaspoons almond extract
1 teaspoon honey, optional (or substitute any preferred sweetener)
1/4 cup diced mango (approx. half of a small mango)

DIRECTIONS:
In a half pin jar or container, add oats, milk, yogurt, chia seeds, almond extract and honey.  Put lid on jar and shake until well combined.  Add mangoes and stir with fork until mixed throughout.  Return lid to jar and refrigerate overnight or up to 2 days.  Eat chilled.

Nutritional Info:  207 calories, 4g fat, 47g carbs, 7g fiber, 12g protein

Banana Cocoa Oatmeal

INGREDIENTS:
1/4 cup uncooked old fashioned rolled oats
1/3 cup skim milk
1/4 cup low-fat greek yogurt
1 1/2 teaspoons dried chia seeds
1 tablespoon cocoa powder
1 teaspoon honey, optional (or substitute any preferred sweetener)
1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)

DIRECTIONS:
In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, cocoa powder and honey.  Put lid on jar and shake until well combined.  Remove lid, add bananas and stir until mixed throughout.  Return lid to jar and refrigerate overnight or up to 2 days.  Eat chilled.

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

Banana Peanut Oatmeal

INGREDIENTS:
1/4 cup uncooked old fashioned rolled oats
1/3 cup skim milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1 tablespoon peanut butter (may substitute PB@ powdered peanut butter)
1 teaspoon honey, optional (or substitute any preferred sweetener)
1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)

DIRECTIONS:
In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, peanut butter (or PB2), and honey.  Put lid on jar and shake until well combined.  Remove lid, add bananas and stir until mixed throughout.  Return lid to jar and refrigerate overnight or up to 2 days.  Eat chilled.

Nutritional Info (Using PB2 and no honey or sweetener) 264 calories, 5g fat, 55g carbs, 8g fiber, 15g protein.

Basil Garlic Shrimp with Zucchini Pasta

Total Time: 20 minutes
Prep Time: 10 minutes
Cooking time: 10 minutes
Yield: 4 servings

INGREDIENTS:
5 medium zucchini
1 TBSP olive oil
8 oz raw medium shrimp, peeled, deveined
6 cloves garlic, crushed
1/4 cup prepared pesto
4 fresh italian parsley sprigs, finely chopped


5 fresh basil leaves, finely chopped
Sea salt and ground black pepper (to taste, optional)
4 TBSP sliced raw almonds

PREPARATION:

1.  Using a vegetable peeler, cut each zucchini into lengthwise strips about 1/8 inch thick.  Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core.  Discard cores.  Cut slices lengthwise into 1/2 inch ribbons.  Set aside.

2.  Boil water in steamer or large saucepan over high heat.  Reduce heat to medium-high.  Place zucchini in steamer basket; cook for 2 to 3 minutes, or until tender.  Remove from heat.

3.  Heat oil in large nonstick skillet over medium-high heat.

4.  Add shrimp an garlic; cook, stirring frequently, for 2-3 minutes, or until shrimp are opaque and firm.

5.  Add pesto; cook, stirring frequently, for 1-2 minutes, or until heated through.

6.  Add parsley and basil.  Toss gently until blended.

7.  Season with salt and pepper if desired.

8.  Divide zucchini among 4 plates; top evenly with shrimp mixture.

9.  Garnish each serving with 1 TBSP almonds

TIP: Zucchini can also be sliced on a mandolin; adjust to a very thin slice

Nutritional Information:  (per serving)
Calories: 247
Fat: 15g
Saturated Fat: 2g
Cholesterol: 92g
Sodium: 485mg
Carbs: 13g
Fiber: 4g
Sugars: 7g
Protein: 18g