This mason-jar meal is appealing both visually and to the taste buds. It’s easy to prepare the night before and can be packed with a lid to go. With both slow-release carbohydrates (such as the oats) and fruit (like the anti-inflammatory and anti-oxidant rich berries), this fills a runner’s energy needs.
Serves 1
Ingredients
1st Layer
- ½ cup quick oats or previously cooked steel cut oats*
- ½ cup almond or coconut milk
- 2 Tbsp. chia or ground flax seeds
- drizzle of pure maple syrup, if desired for added sweetness
2nd Layer
- 2 Tbsp. shredded coconut
- 2 Tbsp. chopped raw nuts or seeds
3rd Layer
- ¼ – ½ cup fresh or frozen berries
- A sprig of fresh mint for garnish
*Food prep tip: Steel cut oats are less processed than quick oats, have higher fibre and mineral content, but take longer to cook. Cook a large batch every few days and leave in a sealed container in the fridge for quick use in smoothies and breakfast parfaits. Oat fibre helps stabilize blood sugars and enhance immunity.
Nutrition facts per serving: Calories 507; protein 18 g; fat 24 g; carbs 24 g.
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