Apple Cinnamon Overnight Oatmeal

by Liz Revilla
Vertex Education Ambassador, Nutrition

Prepared by Rima Manomaitis

INGREDIENTS

Per Jar:

1/2 cup old fashioned rolled oats (use gluten free if needed)
1/2 teaspoon ground cinnamon
⅛ teaspoon ground ginger
⅛ teaspoon ground cloves
1/2 medium apple, cored and diced
1/2 cup unsweetened vanilla almond milk
1 teaspoon pure maple syrup
1/2 cup nonfat plain Greek yogurt
1 tablespoon ground flaxseed meal or chia seeds
Optional toppings: Toasted almonds or walnuts; dried fruit, such as raisins, cranberries, or apricots, additional maple syrup

DIRECTIONS

Add the ingredients to a 16-ounce mason jar or other individual storage container in the order listed above: oats, cinnamon, ginger, cloves, diced apples, almond milk, maple syrup, Greek yogurt, and flaxseed/chia seeds. Do not shake. Seal jar and refrigerate overnight (or up to 5 days). You can also layer the ingredients in a bowl, then cover the bowl with plastic wrap and refrigerate.
When ready to eat, shake the jar to combine the ingredients or empty the contents of the container into a serving bowl and stir to combine. Add a little more Greek yogurt or almond milk if a thicker/thinner consistency is desired. Add any desired toppings and enjoy!

NUTRITIONAL FACTS

Servings: 1 jar (without additional toppings)
Calories: 350
Protein: 17 grams
Carbohydrates: 45 grams
Fat: 7 grams

CALORIE CONSIDERATIONS

To INCREASE calories: Add optional toppings as desired (+30-50 calories/Tbsp).
To DECREASE calories: Decrease oatmeal to ⅓ cup and decrease flaxeed/chia seed to ½ Tbsp (-100 calories).

TO MAKE THIS GLUTEN FREE:

Use gluten free oatmeal if needed.

Apple Cinnamon Overnight Oatmeal

Did you know….

Apples are 25% air. Apples float in water because a whopping 25% of their volume is actually air. Apples are less dense than water, making them the perfect fruit for apple bobbing.

Apples are good for your gut health. The type of fiber found in apples (called pectin) improves your gut-friendly bacteria, which may be why the fruit is thought to help protect against chronic diseases, like obesity, type 2 diabetes, heart disease and cancer.

An apple a day really might help keep the doctor away. Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols linked to lower blood pressure and chance of stroke.

Over 2,500 varieties of apples are grown in the U.S. Even though the crab apple is the only variety native to North America, thousands of types of apples are grown in the United States. Red Delicious, Fuji, Golden Delicious, Braeburn, McIntosh, Rome, Granny Smith and Gala are a few of the most popular varieties grown in the U.S.