Always on the go in the morning? Registered dietitian Ellie Krieger recommends prepping a bowl of overnight oats in advance so you'll have a nutritious breakfast ready when you are. Mix in seasonal toppings like fresh blueberries or peaches in the summer or pumpkin in the fall and nuts like almonds for a dose of healthy and satiating fats.
1 1/2 cups Nonfat or 1% low-fat milk
1 cup Nonfat or low-fat plain yogurt
1/3 cup All-fruit blueberry jam
1 tsp Vanilla extract
1 cup Old-fashioned rolled oats
2 tbsp Chia seeds
2 cups Fresh fruit (such as blueberries or sliced peaches, divided)
Toast the almonds in a dry skillet over medium-high heat, stirring frequently, until lightly browned and fragrant, 3-5 minutes. Allow to cool slightly, then chop them coarsely.
In a medium bowl, stir together the milk, yogurt, jam, and vanilla. Stir in the oats, chia seeds, and half of the almonds. Then, stir in 1 cup of the fruit.
Divide the mixture evenly among four 12-ounce (1 1/2 cup) jars. Top each with the remaining fruit and almonds. Cover tightly and refrigerate overnight or at least 8 hours. The jars will keep up to 3-4 days in the refrigerator.