I am pretty sure it goes without saying: I am so happy our summer weather arrived with July. In my mind summer doesn’t really start until July anyways, so I don’t get too bent out of shape when the weather is less than great in June. Anything that is, a bonus.
Hot weather changes the way we eat. Hot comfort foods are a lot less comforting in the heat. I love oatmeal and had abandoned it in summer. But its back in full force, just in a different form. Meet refrigerator oatmeal. When I first spotted this (on Pintrest maybe?) I thought it sounded kind of gross, maybe because of the chia content.
There is no shortage of places or people that will list for you the reasons why chia seeds are amazing. The fiber! The omega threes! Bottom line: I don’t like them. I find the gelatinous texture they produce very unappealing. In this case I just left them out, no problem.
There are a lot of foods out there that are deemed as absolutely necessary to achieve good health. They vary from chia to salmon to kale to blueberries to quinoa to green tea. There is an even longer list of foods that are deemed unhealthy. They are talked about in ways that may lead us to believe that if they ever pass our lips we are doomed to a life of chronic disease and weight issues.
If you are a regular reader, you know I like to take a balanced approach to healthy eating. I don’t think there are specific foods that must be eaten to be healthy. Lots of foods have vitamins, minerals or other profiles that can make them great, but they can all be found elsewhere. The highly touted foods I tend to stay away from (simply because I don’t like them) are: green tea, kale chips, plain yogurt, ginger and most forms of tofu. On the flip side I eat things that some people express shock over: Fillet-O-Fish sandwiches from McDonalds, Old Dutch Popcorn Twists (odd obsession), hot dogs, tempura anything and Diet Coke. How often do I eat these things? Not often. Could I go without? Probably. Do I want to? Nope.
Eating is about so much more than just fueling your body. We eat when we celebrate, we gather around the table (hopefully) to eat together as a family; it provides joy and variety to our days. Life is too short to never have the foods we love. On the flip side your life will be shortened if all you eat is crap. All in moderation, a dietitian’s favorite word.
Anyways, I came back to the recipe and gave it a go. I am going to share the flavor combo I tried.
1/4 cup uncooked old fashioned rolled oats (not steel cut)
1/3 cup skim milk
1/4 cup non-fat Greek yogurt
1-1/2 teaspoons dried chia seeds (optional)
1 cup strawberries, sliced
1 tablespoon natural peanut butter
In a container that seals well, add oats, milk, yogurt, chia seeds, and peanut butter. Seal and shake until well combined. Remove lid, add strawberries and stir until mixed throughout. Cover and refrigerate overnight or up to 2-3 days. Eat chilled.
Love it. Folks who don’t like oatmeal due to texture might like this. I made mine in mason jars (which I use for everything under the sun). I made a few different flavor combos to eat through the week. My creation was a twist on peanut butter and jam. There are a lot of flavor ideas here and here.
Some things to keep in mind: choose a low fat and sugar content Greek yogurt (or plain) for a protein boost, regular yogurt can be used but tends to be thinner so reduce the milk. Any milk can be used in place of cow’s milk. Be sure to include a healthy fat like nuts, nut butter or seeds to keep you full for longer.
If you start your day off right there might be room for something from the less healthy category here and there too…..
Tiffany McFadden, RD