1/3 cup old fashioned oats (100 cals)
1/2 cup light vanilla yogurt (~70 cals)
1/2 cup milk (skim, soy, whatever you like. My fave has been the unsweetened chocolate almond breeze)
1 cup frozen blueberries (~70 cals)
1 tsp chia seeds (optional)
1 tsp unsweetened cocoa powder (sort of optional!)
1 tsp Walden Farms (or any other) chocolate syrup
Directions: Toss all ingredients into the "bowl" of the blender and store in refrigerator overnight. Make sure to mix well before storing. In the morning, blend, drink, enjoy. =)
Together for about 280-300 cals depending on milk choice. That's about what you get in a deli but with this you get fiber from the oats and dairy from the yogurt. Plus the oats make it a lot more filling (it's REALLY filling). Plus, it's nice that you can set it up the night before.
The long spoon is my new favorite kitchen purchase =)
Thoughts for the future:
1. Microwave the blueberries before overnight refrigeration (this will allow them to release their flavor more throughout the mixture)
2. Consider other fruits (frozen strawberries wound up being too diluted, those definitely need microwaving)
3. Protein mix instead of oats?