Overnight oats
Estimated % RDI for a teenager: 19% Protein; 18% Iron and over 20% of your Magnesium, Phosphorus, Selenium and zinc plus Chia seeds take your Omega 3 to 100% for the day.
Mix together .5 cup oats (quick or regular both work), 2 tsp chia seeds, 1 tsp maple syrup, 3/4 cup milk and a pinch of salt. Then add your choice of flavours (eg berries, cinnamon, cacao, peanut butter etc) and stir through. Refrigerate overnight. In the morning open fridge, reach in and grab your prepared breaky.
Stats don’t consider optional extras. However if you do add for example berries and granola then Protein goes up to 31%, Iron up to 46% and Vit C is at 36% which helps to boost iron absorption. Woohoo!
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