DASH-Friendly Blushing Berry Breakfast Jars
Start your day with these vibrant, chilled oat jars. A luscious blend of ruby strawberries and creamy, protein-rich oats makes for a refreshing, grab-and-go breakfast that’s as nourishing as it is beautiful. This recipe is specifically designed to be DASH-friendly and align with balanced diet principles.
- Total Time4 hours 10 minutes
- Yield4 jars 1x
Ingredients
Scale
- 2 cups 160 g Old-fashioned rolled oats
- 3 tbsp 36 g Chia seeds
- ¼ tsp 0.5 g Ground cardamom
- ⅛ tsp 0.75 g Salt
- 2 cups 300 g Fresh strawberries, hulled and chopped
- 2 ¼ cups 540 mL Unsweetened almond milk
- 1 ⅓ cups 320 g Fat-free plain Greek yogurt
- 1 tbsp 20 g Maple syrup
- 2 tsp 10 mL Pure vanilla extract
- Optional Garnish
- Fresh strawberry slices
- A dollop of fat-free plain Greek yogurt
- 1 tbsp toasted slivered almonds (per jar)
Instructions
- Combine Dry Ingredients: In a large mixing bowl, add the rolled oats, chia seeds, ground cardamom, and salt. Whisk briefly to distribute everything evenly.
- Whisk Wet Ingredients: In a separate medium bowl, combine the unsweetened almond milk, fat-free plain Greek yogurt, maple syrup, and vanilla extract. Whisk vigorously until the mixture is completely smooth.
- Combine & Fold: Pour the wet mixture over the dry ingredients. Add the chopped fresh strawberries and gently fold with a silicone spatula until no dry pockets of oats remain.
- Portion and Chill: Evenly divide the oat mixture among the four jars. Secure the lids and refrigerate for a minimum of 4 hours, or overnight. This allows the oats and chia seeds to soften and absorb the liquid.
- Serve: Once chilled, the mixture will be thick and creamy. Stir gently before serving. Garnish with fresh strawberry slices, an extra dollop of yogurt, and toasted almonds, if desired.
Notes
- Yogurt Choice: Using fat-free plain Greek yogurt is key to the recipe’s texture and nutrition. It provides creaminess and a protein boost without the high saturated fat of other options.
- Milk Selection: Always use an “unsweetened” variety of almond milk to avoid hidden added sugars.
- Garnish Portions: While nuts are a healthy addition, they are calorie-dense. If adding almonds, limit the portion to one tablespoon per jar to maintain the recipe’s nutritional balance.
- Storage: Jars can be stored, sealed, in the refrigerator for up to 4 days. The texture will become even softer and creamier over time.
Nutrition Facts (per serving): Calories: 321 kcal | Total Fat: 9.4 g (Saturated Fat: 1.2 g, Trans Fat: 0 g) | Total Carbs: 44.1 g (Fiber: 9.3 g, Sugars: 10.4 g, Added Sugars: 3.0 g) | Protein: 18.1 g | Sodium: 198 mg | Calcium: 350 mg | Iron: 3.8 mg | Potassium: 550 mg
These values are approximate and may vary based on ingredients and preparation.
- Prep Time: 10 minutes
Nutrition
- Calories: 321