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Watermelon feta mint salad

Start Your Day Cancer Healthy - Overnight Oats

This month introduces exercise as a second “pillar” of Cancer Healthy. Consider starting your day with your choice of exercise followed by a nourishing on-the-go breakfast. Overnight oats combine 3 food groups (whole grain, protein and fruit). These nourishing and satisfying morning meals can be pre-made for the week. The varieties are endless. If you don’t care for a cold oats breakfast, consider warming slightly in the microwave.

Makes 1 Serving

Overnight Oat Base:

Overnight Oats
  • ½ Cup Rolled Oats, old fashioned (not the quick variety)
  • 3-4 ounces liquid of choice, e.g. cow or plant milk such as almond, coconut or soy
  • ½ cup yogurt (can substitute soy or coconut yogurt to make lactose free)
  • 1 Tbsp. ground Flax, Hemp or Chia seeds for extra protein, fiber and Omega 3’s
  • ¼ tsp cinnamon
  • ¼ tsp vanilla extract
  • Sweetener (if desired): 1 T maple syrup, 2 tsp Agave Nectar or Truvia


  1. Add the oat base ingredients to a pint-sized mason jar or other container with a lid and give them a good stir.
  2. Layer your choice of additions.
  3. Refrigerate overnight.
  4. Keeps up to 4 days if without banana.


Layer extra ingredients on top of oat base.

Choose one of the following combinations or create your own.

  • ½ cup fruit of choice, frozen fruit works great such as mixed berries, blueberries,strawberries, mango, peaches
  • 2 T raisins
    1 T nuts, chopped walnuts or pecans
    2 T grated carrots
  • ½ C applesauce or pumpkin puree
  • Make it chocolate by adding 2 Tbsp. cocoa powder.
    Just before eating, add a sliced banana and top with nuts