September 27, 2016  |  Issue #628 

Updated Recipe Program! 
Look for more shareable and delicious recipes every other week. 
Starting October 11.

Pumpkin Spice Overnight Oats

Developed by Sonja Goedkoop

With just five minutes of prep time the night before, you’ll have an easy grab-and-go breakfast that will keep you satisfied all morning. These hearty, pumpkin-spiced oats are packed with fiber, protein and cancer-fighting polyphenols. Whole grains like oats can improve your digestion, aid in weight control, and lower your risk for colorectal cancer.

Makes 1 serving.

Per Serving: 330 calories, 7 g fat, 50 g carbohydrate, 17 g protein, 
8 g dietary fiber, 280 mg sodium.

Ingredients:

1/2 cup rolled oats
1/2 cup unsweetened almond milk (or any type of milk)
1/3 cup plain Greek yogurt
1 Tbsp ground flaxseed 
2 Tbsp pumpkin puree
1 Tbsp maple syrup
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground nutmeg
Pinch of salt

Directions: 

Stir together all ingredients in a medium-sized mixing bowl. Add to a mason jar with a fitted lid. Refrigerate and store overnight. (from aicr.org)