Wellness Wednesdays Breakfast Recipe from Massey Cancer’s nutritionist, Allie Farley.
 Every Wednesday we will be sharing recipes to incorporate into your monthly menu. These recipes will include multiple plant-based nutrients. Evidenced-based research has found that the nutrients in plant-based foods may reduce your risk of cancer. We hope this program will inspire you to improve your health and wellness through diet!  Overnight Oats Ingredients: • 1/3 cup old fashioned oats • 1 tbsp. ground chia seeds • ¼ tsp. ground cinnamon • 1 tbsp. natural unsalted peanut butter • ½ cup unsweetened almond milk • ½ cup fruit (I used a frozen blend of strawberries and peaches then topped with some fresh fruit prior to serving) • Drizzle with honey if desiredDirections: In a jar, bowl or any refrigerator safe container combine oats, chia seeds, cinnamon and nut butter. Add ¼ cup milk and mix well. Then add your fruit and rest of your milk, stir until fully combined. Cover your container and refrigerate overnight, or up to 5 days. When ready to serve you can drizzle with honey and/or top with some additional fruit. Enjoy this chilled easy/on the go recipe! Recipe Notes: If you prefer warm oats, you can heat this recipe in the microwave to a temperature of your preference. A thinner consistency of oats can be prepared by adding more milk. Additionally, alternative ingredients may be gluten free oats, unsweetened applesauce, any fresh/frozen or canned fruit, any dairy/non-dairy milk, any nut butter and/or yogurt. This recipe yields 1 serving and originated from https://cookieandkate.com/overnight-oats-recipe. Nutrient analysis per 1 serving: 325 calories, 9.7g protein, 12.8g fat, 5.6g monounsaturated fat, 4g polyunsaturated fat, 47.3g carbohydrates, 10.2g fiber, 92.6mg sodium, 91.7mg magnesium **The nutrient analysis is estimated and does not include any additional recipe spices/seasonings to taste, substitutions or alterations.** For an alternative, try our recipe for Pumpkin Overnight Oats. Ingredient Spotlight: Chia Seeds What Are Chia Seeds? Super Seeds |
| Visit Allie’s blog for more recipes and information about the connection between diet and cancer survivorship. Send any questions or comments to alliene.farley@vcuhealth.org. (804) 828-8478 |Ask Massey | massey.vcu.edu |