Recipe: brown sugar, cinnamon & chia seed oatmeal

Searching for an easy and delicious breakfast? Look no further! This recipe is super simple and takes less than three minutes to prepare, perfect for those whirlwind mornings.

Eating a healthy diet is an important part of reducing your risk of cancer—start your day off on the right foot with a nutritious breakfast that will keep you full and focused all morning.


  • Rolled oats, steel cut oats or whole oats (not the instant kind)
  • A splash of lemon juice or apple cider vinegar
  • Water
  • Chia seeds
  • Milk of your choosing (coconut, almond and soy are all good alternatives to regular milk)
  • Truvia (or other sugar substitute) brown sugar blend
  • Cinnamon
  • Toppings of your choice (fresh fruit and nuts are always good options!)


  • The night before, put your oats in a microwave-safe bowl or container and add water (ratio 4:1). Add a splash of lemon juice or apple cider vinegar, cover and soak overnight
    • The acidity of the lemon juice or vinegar will help break down phytic acid in the oats, making them more digestible and nutritious!
  • In the morning, drain your oats of the water mixture, then return to the bowl or container
  • Add approximately a tablespoon of chia seeds
  • Add enough milk to achieve a creamy and viscous texture
  • Cover with a damp paper towel and microwave for two minutes
  • Remove from microwave and add brown sugar and cinnamon to taste
  • Add the toppings of your choice and enjoy!

Pro tip:

  • If you prefer, you can prepare a week’s worth of oatmeal when you do your weekend meal prep. Simply prepare the oats according to direction and pre-cut your fruit, nuts or other toppings for easy access in the mornings.