Health Library

Ingredients:

• 1/2 cup oats
• 1/2 cup skim milk (or unsweetened almond milk)
• 1 tablespoon unsweetened shredded coconut
• 1 tablespoon chia seeds
• 1 tablespoon honey
• 1/2 cup mango, diced

Directions:

1. Combine oats, milk, coconut, chia seeds and mango. Cover and refrigerate overnight.
2. Before serving, stir in honey and add more milk if needed.

Yield:

1 serving

Source:

Dana-Farber Brigham Cancer Center

Nutrition Tip

Chia seeds have a mild flavor so they can be incorporated easily into most dishes.

Chia is rich in omega-3 fatty acids, fiber and manganese. When soaked in water, they form a gel and because they are rich in antioxidants, they can be stored dry for long periods of time without becoming rancid. Unlike flax seeds, they do not need to be ground up to be efficiently absorbed.

Chia seeds provide a range of vitamins and minerals in each tablespoon: about 22% daily fiber, 6% daily iron, and 150% daily omega-3.