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½ Cup Quick-Cooking Oats

½ Cup Fresh Blueberries (Blue)

1 tsp Chia Seeds (Black)

¼ Cup Dried Goji Berries (Red)

1 Tbs Honey (Yellow)

1 Medium Granny Smith Apple Cubed (Green)

Dash of Cinnamon to taste

2 Tbs Virgin Coconut Oil

Almond Milk for desired consistency (approx. ¼ cup)


Prepare Oatmeal :

Quick-cooking oats have been precooked then dried and rolled. They are sometimes labeled “instant oats.” Stovetop: Bring 1 cup water (or nonfat or low-fat milk) and a pinch of salt (if desired) to a boil in a small saucepan. Stir in 1/2 cup oats and reduce heat to medium; cook for 1 minute. Remove from the heat, cover and let stand for 2 to 3 minutes. Microwave: Combine 1 cup water (or nonfat or low-fat milk), 1/2 cup oats and a pinch of salt (if desired) in a 2-cup microwavable bowl. Microwave on High for 1 1/2 to 2 minutes.

Sauté Apple and Goji Berries in skillet on medium heat with coconut oil and cinnamon. Cook until slightly softened. Add this mixture to cooked oatmeal. Then add remaining ingredients and stir in desired amount of almond milk.

Enjoy this heart-healthy and performance based meal!

Presented by: Totality Living Well

Date: 8/10/16