Veggies for Health

 North Texas Vegetable Gardeners

This worked well for me for many years - it's a simple, weed-free way to grow lettuce, spinach and even radishes. Take a 2 cubic feet bag of potting soil (I used Miracle Grow), rumple it around quite a bit to loose the soil, poke quite a few holes in the back side for drainage, then lay the bag on a smooth surface that will allow drainage and not get too hot, and cut out the top, leaving about a 4 or 5 inch border all around. Lightly rake through the soil to even it out and loosen it even more, then carefully, and evenly sprinkle the seeds around. I put my salad green seeds in an old spice bottle with large shaker holes, added some cornmeal, shook it all up to mix well and sprinkled them out of it. I put the cornmeal in there to allow me to see that I had covered the soil evenly. If doing radish seeds or spinach, just make lines the depth mentioned on the seed pack, plant the seeds and cover appropriately. For salad greens I sprinkled a lite covering of soil over the cornmeal and seeds and then spray-misted to water them in. I put my bags on metal sawhorses and grates to make them waist level. This kept the bags off the hot concrete and I didn't have to bend over when cutting my salad. When harvesting, just use a pair of scissors and cut what you need - don't pull the plants out. Same goes for spinach - they will grow back almost magically overnight, and you can't tell where you cut. Spray mist the seeds and plantings at first when watering, until they are established, then you can water more vigorously as the plants mature. You will probably need to water more often, since the depth of the bags are not as deep as a regular in-ground garden. I just kept mine moist, but not sopping wet.

Medical Medium's 

Celery is a strongly alkaline food that helps to counteract acidosis, purify the bloodstream, aid in digestion, prevent migraines, relax the nerves, reduce blood pressure, and clear up skin problems. Celery contains compounds called coumarins which are known to enhance the activity of certain white blood cells and support the vascular system. Celery’s rich organic sodium content has the ability to dislodge calcium deposits from the joints and holds them in solution until they can be eliminated safely from the kidneys. Celery is a well known natural diuretic and has ample ability to flush toxins out of the body. Celery also has significant anti-inflammatory properties making it an essential food for those who suffer from auto-immune illnesses. It also contains significant amounts of calcium and silicon which can aid in the repair of damaged ligaments and bones. Celery is rich in vitamin A, magnesium, and iron which all help to nourish the blood and aid those suffering from rheumatism, high blood pressure, arthritis, and anemia. Fresh celery juice is one of the most powerful and healing juices one can drink. Just 16 oz of fresh celery juice a day can transform your health and digestion in as little as one week.

Chicken, Baked

In a 9x13 pan, cut 3 chicken breasts in half, add 2 cans green beans on one side and cut up red skin potatoes on the other. Sprinkle a packet of zesty Italian dressing mix over the top. Drizzle a stick of melted butter over it. Cover it with aluminum foil and bake at 350 for 1 hour.

I've gotten lots of requests to re-post this one. Here ya go.

3 ingredient Simply Great Chicken - all you need is chicken, brown sugar and Italian dressing mix - and it only takes an hour!

About 3 1/2 pounds boneless, skinless chicken
1 ( .7 ounce) packet of Italian dressing mix
1/2 cup brown sugar, packed

Preheat your oven to 350 degrees Fahrenheit. Grease a 12 inch x 9 inch pan and set aside, and/or it may be preferable to line your dish with aluminum foil as the sugar tends to caramelize while baking.

Rinse chicken, pat dry with paper towels.

Combine and the dried Italian seasoning mix and the brown sugar, mixing together well.

Dip and press the chicken pieces into the mixture, coating front and back and place into your prepared pan, topside of the chicken facing up. Any extra coating that remains can just be sprinkled over the chicken.

Cook for 50-60 minutes or until chicken is done turning every 15 min and basting each time with the drippings with the final turn leaving the topside facing up for the last bit of baking.

Herbs and Spices for Healing

Lemon Balm (Melisa officinalis)
Lemon balm is a fragrant lemon scented perennial growing to about 2ft tall. A member of the mint family, is considered a calming herb. It was used as far back as the Middle Ages to reduce stress and anxiety, promote sleep, improve appetite, and ease pain and discomfort from indigestion (including gas and bloating, as well as colic). Even before the Middle Ages, lemon balm was steeped in wine to lift the spirits, help heal wounds, and treat venomous insect bites and stings. Today, lemon balm is often combined with other calming, soothing herbs, such as Valerian, chamomile, and hops, to help promote relaxation. Zones 4 - 10

 

Medical Medium

Tarragon is a culinary and medicinal herb that is rich in vitamins A, C, and B-complex and minerals such as zinc, copper, iron, and magnesium. It is known to help stimulate the appetite, relieve flatulence and colic, balance the body’s acidity, alleviate the pains of arthritis, rheumatism and gout, regulate menstruation, stop hiccups, prevent dyspepsia, and expel worms from the body. Tarragon contains poly-phenolic compounds that are known to help lower blood glucose levels. Tarragon is often used to help prevent strokes and heart attacks due to its ability to prevent clot formation inside narrow blood vessels in the heart and brain. It is also known to help prevent or slow down the oxidative process that forms cataracts and other degenerative diseases. Tarragon tea is an excellent tonic after a heavy meal as it is a mild, natural diuretic that helps the system flush out toxins produced by the digestion of heavy, rich protein based meals. Drinking tarragon tea before bed can also help to overcome insomnia and promote a restful and healing nights sleep. To make a tea, use two teaspoons of fresh or dried herb to two cups of water and add lemon and/or honey if desired. Fresh tarragon leaves act as a local anesthetic and can be applied to aching gums or teeth, cuts, and/or sores to help numb and relieve pain. Tarragon is a wonderful addition to fresh salads, guacamole, soups, stews, steamed or roasted vegetables, rice, and potatoes. Tarragon can be found online or at you local health food store in tincture, extract, capsule, cream, essential oil, or tea form. Fresh tarragon is generally available in the produce section at your local grocery store or farmers market.

 

Medical Medium

Milk Thistle is a potent detoxifying herb that can help to aid liver function, manage cholesterol, prevent cancer, and lower blood glucose levels. It has powerful anti-cancer, anti-inflammatory, and anti-viral properties and has been used over the years to help protect the liver from strong medications such statin drugs, phenytoin, seizure medication, and acetaminophen as well as from the effects of chemotherapy and radiation. Milk Thistle has been shown to help fight against hepatitis C as well inhibit cancer cell growth for breast, cervical, and prostate cancers. It has also been shown to benefit gall bladder disorders, cirrhosis, type 2 diabetes, parkinson’s disease, jaundice, obsessive-compulsive disorder, headaches, PMS, and rosacea. Milk Thistle is also highly effective in the treatment of osteoarthitis and other autoimmune conditions such as fibromyalgia, bursitis, chronic fatigue syndrome, and eczema. Milk Thistle is esteemed for its ability to help restore and protect the liver from chemicals, environmental toxins, and alcohol and is excellent for helping to strengthen the digestive tract and aid in the healing of irritable bowel syndrome, colitis, and chron’s disease. Milk Thistle is a rich source of zinc, selenium, iron, antioxidants, and flavonoids. Milk thistle can be taken as a tea, capsule, tincture, or extract form and is found online or at your local health food store. Silymarin is the active compound in Milk thistle seeds that contains most of the healing properties. For the best results, look for a brand that states on the label that each dosage contains at least 70%-80% silymarin.

Add dried rosemary to your beef burgers (or any meat burgers) to combat carcinogens (cancer causing agents) and because it gives the burgers an even more fabulous taste. Tip from Pearl for using Rosemary from page 340 of Trim Healthy Mama:

“I try to add rosemary whenever I prepare charred or browned meat. Rosemary is a potent antioxidant. It combats the carcinogens (HCA’s) that are formed when meat is browned or gets charred and crusty. It’s a great idea to add rosemary any time you are trying to get a good crisp on meat but especially important when char grilling.”

Medical Medium's 

Turmeric is a natural wonder in the healing world and has been used as a powerful anti-inflammatory, antioxidant, antiseptic, and anti-depressant since ancient times. The main component in turmeric, curcumin, has phenomenal anti-cancer properties and has been known to help to inhibit prostate, skin, colon, mouth, esophageal, lung, stomach, pancreatic, liver, and breast cancer. Turmeric is also a known blood purifier and helps to soothe respiratory ailments, improve liver function, support the circulatory system, regulate menstrual cycles, prevent cognitive diseases such as Alzheimer’s, and heal gastrointestinal disorders. Turmeric significantly decreases inflammation that is attributed to arthritis and other auto-immune disorders such as lupus, irritable bowel syndrome, fibromyalgia, and chronic fatigue syndrome. Turmeric also helps the body to digest proteins and fats as well as to regulate blood sugar for diabetics. It’s antioxidant properties have beneficial anti-aging effects and its anti-fungal, anti-bacterial, anti-microbial properties aids in healing skin wounds and abrasions as well as inflammatory skin irritations such as psoriasis and eczema. Turmeric is available as a powder, capsule, tincture, tea, spice, and/or ointment. Supplementing with turmeric or adding it to your diet will provide benefit for your whole body and is one of the best things you can do for prevention, repair, and longevity.

Healthy Pizza

Spirit to Sole Connection

Cauliflower Crust Pizza (Grain-Free, Gluten-Free)
Ingredients
• 1/2 medium head cauliflower
• 1 egg
• 1 cup shredded mozzarella
• 1 clove garlic, minced
• 1 tsp. dried or fresh oregano
• 1 tsp. dried or fresh basil
Steps
1. Preheat oven to 400F.
2. Chop cauliflower into chunks. In a blender or food processor, pulse the cauliflower until “riced” or very small pieces. If you don’t have a food processor, you can also use a cheese grater.
3. Sautee the cauliflower in a tiny bit of olive oil in a large skillet for 6–8 minutes or until translucent.
4. Transfer the cauliflower to a medium bowl. Mix in all the other ingredients and stir well.
5. Spread the mixture on a parchment-lined cookie sheet or a pizza stone if you have one. Form into a circle if you’re feeling traditional
6. Bake at 400F for 25–30 minutes until golden.
7. Remove from the oven and add your toppings.
8. Broil for 5 minutes.
9. Cool 2–3 minutes, then cut and serve immediately. Enjoy!

Immune System Building

Elderberry Syrup: A Magic Immunity Elixir?

http://www.farmersalmanac.com/health/2014/02/03/elderberry-syrup-a-magic-immunity-elixir/

For centuries, traditional European folk medicine has touted the benefits of elderberry extract for immune support, and now modern science is finally catching up.
Recent studies have found that a commercial preparation of elderberry extract called Sambucol is more effective than other over-the-counter remedies at shortening the duration and severity of the flu.
This comes as no surpise to the many people who swear by elderberry syrup, which is said to boost the immune system, prevent the flu or colds, alleviate excessive mucus and soothe sore throats.
A flowering plant in the honeysuckle family, elderberries are native to Europe, Asia, and the Americas. They are most commonly found in “edge” areas of woods, such as along rivers and roads. In addition to their illness-fighting properties, elderberries are also full of antioxidants, potassium, beta carotene, calcium, phosphorus, and vitamin C.
You can buy elderberry extracts at most health food stores, though they can be expensive. To save money, it’s easy to make your own. Here’s a recipe for homemade elderberry syrup.
Elderberry Syrup
Ingredients:
1 cup black elderberries
3 cups water
1 cup raw local honey
Directions:
Place berries and water in a saucepan. Bring to a boil, reduce heat, and simmer for 30 minutes. Crush the berries and strain of the skins. Allow to cool before stirring in honey.
For best results, take one tablespoon daily when you’re well. You can take it on its own, or add it to fruit smoothies, yogurt, ice cream, or maple syrup. If you do come down with a cold or the flu, take a teaspoon every few hours until you recover.
Elderberry syrup is as good for kids as it is for adult, but it’s important to remember never to give products containing raw honey to children under 2.

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Elderberry Syrup Gummies – Individually sized immunity boosting treats

http://www.healthhomehappy.com/2014/02/elderberry-syrup-gummies-individually-sized-immunity-boosting-treats.html

Recipe:

2-1/2 cups filtered water
1/3 cup dried elderberries
1/2 cup honey
1 teaspoon vanilla, optional
1/2 cup gelatin

Directions:

1. Make a tea out of the elderberries: Bring water to a boil, then add elderberries and simmer for 5 minutes, or until dark in color.
2. Drain, reserving the liquid. You should have about 2 cups.
3. Add in honey and vanilla and allow to cool.
4. Stir in gelatin (it’s easier to stir into room temp liquid) until all clumps are out and mixture is uniform.
5. Heat in a saucepan over medium-low until gelatin is all dissolved.
6. Pour into a glass container to set.
7. Allow to set in the fridge.
8. Cut into approx 1/2 inch by 1 inch cubes, or as desired.
9. Take one or more daily, as desired.
10. Store in the fridge.

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 Organic Consumers Association's

You've likely sipped ginger ale or ginger tea when you've had an upset stomach. Ginger’s fantastic for nausea – and so much more. Learn more here: http://orgcns.org/1cGD1kw

‪#‎Health‬ ‪#‎Natural‬

Refrigerator Oatmeal

Overnight, No-Cook Refrigerator Oatmeal

A healthy breakfast made in mason jars in six different flavors!

http://www.theyummylife.com/Refrigerator_Oatmeal

This easy, no-cook "summer porridge" has make-ahead convenience and is packed with nutrition to get your day off to a healthy start. Make it in individual mason jars for a perfect serving size and an easy grab-and-go breakfast straight from the fridge (it's eaten cold). Take it along to work or anywhere. Great to serve on a breakfast or brunch buffet. High in protein, calcium & fiber; low in fat & sugar.
Apparently this kind of cold yogurt & oatmeal mixture has been around for awhile. I don't know where I've been, because I'd never heard of it until I saw a recipe on Pinterest by Christie at PepperLynn.com (her blog link is longer active). We eat a lot of steel-cut oatmeal in the winter months, but it never appeals to me once the weather heats up. Learning about refrigerator oatmeal excited me, because it offers a way to enjoy oatmeal year round. Yummy reader, Kelly, called this "Summer Porridge" in a comment on my Facebook page--I'd never heard of that either. After some googling, I discovered that refrigerator oatmeal, yogurt oats, and summer porridge are all names for the same thing. Whatever you call it, this stuff is delicious!
I played around with some different flavor combos, and created single portion recipes that will fit in a half-pint mason jar. I've been pulling these out of my fridge and eating them for breakfast all week. LOVE the convenience of having them made ahead. They are filling and packed with nutrition, too.
ch-ch-ch-CHIA seeds. I followed Pepper Lynn's lead and included chia seeds in my refrigerator oats recipes. I've been hearing a lot of buzz about the nutritional powerhouse in these teensie little seeds, and this is a great way to sneak them into your diet. Chia seeds:

• have more Omega 3 fatty acids than flax seed (important for heart health)
• are the richest non-marine whole food source of Omega-3 (better than salmon)
• absorb 10 times their weight in water and transform into a gel-like substance--great for athletes for maintaining hydration and helps with weight loss by making you feel full longer
• are as high in protein as quinoa
• are loaded with calcium, potassium, Vitamin B, and anti-oxidants
• help balance blood sugar via the gelling action of the seed and it’s unique combination of soluble and insoluble fiber that slow down your body’s conversion of starches into sugars 
• have a neutral taste so they will take on the other flavors in a recipe
• can be eaten whole (unlike flax seed); they don't have to be ground before adding them to food in order to digest them and benefit from their nutrients
• have a two year shelf life, stored at room temperature (flax seeds quickly become rancid and lose their nutritional value)

In addition to chia seeds, this refrigerator oatmeal has protein- & calcium-packed yogurt and fiber-rich oats. It's hard to find a healthier breakfast than this.

Basic Formula for Making Refrigerator Oatmeal

I had fun experimenting with different flavor combinations and settled on six favorites. They all start with the same basic ingredients and procedure.
Step 1. Assemble these ingredients & supplies:

• old fashioned rolled oats (not instant, quick, or steel-cut)
• Greek yogurt (regular yogurt is thinner; if you use it, you'll need to reduce the amount of milk); read my post for easy instructions for straining regular yogurt to make Greek yogurt.
• milk (I used skim, but any kind will work)
• chia seeds; I bought mine at Whole Foods; also available on Amazon
• half pint (1 cup) mason jars, find them at Walmart and grocery stores; also available on Amazon

Specific amounts of ingredients are listed with the individual recipes for each of the 6 varieties of flavored refrigerator oatmeal ; they are further down in this post. Click on the big teal bar below each flavor and that links to the recipe with detailed ingredients and instructions.

Step 2. Add oats, milk, yogurt, and chia seeds to jar, along with desired sweeteners or flavors (see options below).
Step 3. Put a lid on the jar and shake to combine. I use white plastic jar lids sized to fit canning jars--they last longer than the metal tops and rims that come with the jars, and they are easier to screw on and off; some Walmarts carry them, and they're available on Amazon.

• view on Amazon: white plastic jar lids

Step 4. Add fruit and stir gently until combined.
Step 5. Place in fridge overnight and up to 2 days; maybe longer depending on the type and ripeness of the fruit. The non-banana varieties have been good after 4 days for me.

During the overnight soak, the oats and chia seeds absorb the liquid and soften. They have a great eating texture by the next day.

Here are my six favorite flavor varieties.

1. Mango Almond Refrigerator Oatmeal
Flavored with fresh mango, honey, and almond extract. (If you don't know how to cut a mango, check out my previous post.)
207 calories, 4g fat, 47g carbs, 7g fiber, 12g protein; Weight Watchers PtsPlus: 7
  

click to view Mango Almond Refrigerator Oatmeal recipe

2. Blueberry Maple Refrigerator Oatmeal
Flavored with fresh blueberries and maple syrup.
215 calories, 4g fat, 48g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 7 

  

click to view Blueberry Maple Refrigerator Oatmeal recipe

3. Apple Cinnamon Refrigerator Oatmeal
Flavored with unsweetened applesauce, cinnamon and honey.
210 calories, 4g fat, 48g carbs, 8g fiber, 11g protein; Weight Watchers PtsPlus: 7 
  

click to view Apple Cinnamon Refrigerator Oatmeal recipe

4. Banana Cocoa Refrigerator Oatmeal
Flavored with bananas, cocoa powder, and honey.
(A healthy way to eat chocolate for breakfast. Feel free to squeal with delight!)245 calories, 5g fat, 56g carbs, 10g fiber, 13g protein; Weight Watchers PtsPlus: 8

  

click to view Banana Cocoa Refrigerator Oatmeal recipe

5. Banana Peanut Butter Refrigerator Oatmeal
Flavored with bananas, peanut butter (or PB2), and honey.
264 calories, 5g fat, 55g carbs, 8g fiber, 15g protein; Weight Watchers PtsPlus: 8 (using PB2 and no honey or sweetener)

• What is PB2? I recently discovered this amazing powdered peanut butter. It's simply peanut butter with 85% of the fat removed. With all of the flavor and protein of regular peanut butter, PB2 is recommended as a great way to reduce calories in all of your favorite peanut butter recipes. My local grocery story carries it. You can also find it at some Whole Foods, health food stores, and on Amazon.

  

click to view Banana Peanut Refrigerator Oatmeal recipe

6. Raspberry Vanilla Refrigerator Oatmeal
Flavored with fresh raspberries, raspberry preserves or spread (I used a no-sugar added fruit spread), and vanilla extract.
230 calories, 4g fat, 51g carbs, 8g fiber, 11g protein; Weight Watchers PtsPlus: 7 

  

click to view Raspberry Vanilla Refrigerator Oatmeal recipe
 

Mandarin Orange Refrigerator Oatmeal
Flavored with canned mandarin oranges and orange marmalade. You may use chopped fresh oranges in place of the canned ones, if you prefer. (If you don't know how to section and cut fresh oranges, check out my previous post.)
236 calories, 4g fat, 53g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 7

View Mandarin Orange Refrigerator Oatmeal Recipe

Cherry Chocolate Chunk Refrigerator OatmealIf you like Ben & Jerry's Cherry Garcia ice cream, you'll like this recipe. Flavored with cherries (fresh or frozen), honey, and chopped dark chocolate. I use a cherry pitter to make quick work of removing the cherry pits. Chop the chocolate so it's in small pieces but still chunky enough to bite into it. (You may also use chopped chocolate chips or mini chocolate chips.)
274 calories, 8g fat, 55g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 9

View Cherry Chocolate Chunk Refrigerator Oatmeal Recipe

Mocha Refrigerator OatmealFlavored with cocoa powder, honey, and instant espresso powder (widely available in grocery stores; also on Amazon).
207 calories, 4g fat, 47g carbs, 7g fiber, 12g protein; Weight Watchers PtsPlus: 7

View Mocha Refrigerator Oatmeal Recipe

Pineapple Coconut Refrigerator Oatmeal
Flavored with coconut milk beverage (plain or vanilla), honey, and pineapple (fresh, frozen, or canned). It's like having a pina colada for breakfast!
198 calories, 5g fat, 43g carbs, 7g fiber, 10g protein; Weight Watchers PtsPlus: 6

View Pineapple Coconut Refrigerator Oatmeal Recipe

Pumpkin Pie Refrigerator Oatmeal
Flavored with pureed pumpkin (I use the canned kind.), maple syrup, and pumpkin pie spice. (You can purchase pumpkin pie spice or make your own. Here's my recipe.)
216 calories, 4g fat, 48g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 7

View Pumpkin Pie Refrigerator Oatmeal Recipe

Peach Melba Refrigerator Oatmeal
Flavored with peaches (fresh, frozen, canned), raspberry jam, and vanilla extract.
234 calories, 4g fat, 53g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 7

View Peach Melba Refrigerator Oatmeal Recipe

Cranberry Pecan Refrigerator Oatmeal
Flavored with whole berry cranberry sauce (may substitute jellied), chopped pecans, and ground cloves. (You may purchase cranberry sauce, or make your own; here's my recipe.)
285 calories, 9g fat, 54g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 9

View Cranberry Pecan Refrigerator Oatmeal Recipe

Apricot Ginger Refrigerator Oatmeal
Flavored with dried apricots, crystallized ginger, almond extract and honey.
243 calories, 4g fat, 56g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 8

View Apricot Ginger Refrigerator Oatmeal Recipe

FAQs
There have been over 670 comments & questions (Yowzer!) on my original refrigerator oatmeal post. To save you the time of reading through all of them, I've answered some of the most frequently asked questions here.
Can these jars of oatmeal be frozen? Yes, these freeze well. Prepare it in the jars as directed in the recipe, put on the lid, and freeze it. Be careful not to overfill the jars; 3/4 inch of space is needed at the top of the jar to allow for expansion when frozen (and avoid exploding jars!). Move frozen jars from the freezer to the fridge the night before, and your oatmeal should be thawed and ready to eat for breakfast. I've frozen them for up to a month. You may be able to freeze them longer than that, but I haven't personally tested it.
Can you heat them? Yes. Although the recipe is designed to be eaten cold, if you prefer, you can heat these jars of oatmeal. Remove the lid from the jar and heat in microwave for approx. 1 minute (assuming they aren't frozen) to take the chill off and warm it slightly. Microwave longer, if you prefer it hotter. Microwaves and heating times required may vary.

Do I have to make these in mason jars? No. You can use any container you like that holds at least 1 cup. Half pint (one cup) mason jars or containers are the perfect size to hold one full recipe (1 serving) and are convenient for a quick, grab-and-go breakfast or snack. Yummy readers have also recommended these plastic freezer jars and drinking glasses that come with lids.  

Is this the same thing as muesli? Yes. I've heard from a number of readers from around the world who say this cold, soaked oatmeal is known by a variety of names: muesli, Beechers muesli, Birchermüesli, summer porridge, yogurt oats, and most likely more!
Can I make substitutions in the recipes? Sure, feel free to experiment. Although I haven't personally tested these, here are some suggestions of Yummy readers:

• substitute ground flax seeds for the chia seeds
• omit the chia seeds ( you may need to reduce the liquid a bit, since they absorb liquid as they soak)
• substitute regular plain or flavored yogurt or non-dairy yogurt (soy, coconut, rice) for Greek yogurt
• omit the yogurt (you may need to experiment with the amount of oats and liquid to achieve a consistency you like)
• substitute other liquids for the skim milk: coconut milk, almond milk, soy milk, rice milk, juice, etc. (this may change the flavor, but it can still be good with these substitutions--taste and make necessary adjustments to get it to your liking)
• substitute agave syrup for honey, or any sweetener you prefer
• substitute fruits (use fresh, frozen, dried, or canned); swap out different fruit flavors to create your own favorite variety
• Substitute quick, instant oats or steel-cut for rolled oats. The quick and instant oats aren't quite as healthy, but they'll still work just fine. Steel cut oats are much harder and don't soften as much when soaked, so the resulting texture is nuttier and chewier. Some have left comments indicating that they can use steel cut oats if they're pre-cooked, or if only a small quantity of raw steel-cut oats are mixed into the rolled oats.