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The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

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AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations.

October 5, 2017 | 1 minute read

Favorite Fall Overnight Oats

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.

Pumpkin Spice Overnight Oats

Recipe by Sonja Goedkoop

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.

Makes 1 serving.
Per Serving: 330 calories, 7 g fat, 50 g carbohydrate, 17 g protein, 8 g dietary fiber, 280 mg sodium.

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