Better Breakfast Alternative

Did you know 92 percent of cold cereals in the United States have added sugars?  Excess consumption of sugar has been known to have a negative impact on health. For those that eat breakfast, which is a better habit than skipping the meal, it may be difficult to find convenient, delicious, nutritious alternatives to high-sugar processed foods (e.g. common cereal, artificially flavored oatmeal, frozen pancakes made from refined flour, high-saturated fat breakfast sandwiches).

For those who prefer cold cereal or oatmeal, chia seed “pudding” is a better alternative. Chia seeds are rich in fiber, omega-3 fats, vitamins, proteins and minerals, so they provide numerous health benefits. To make them into a cereal, they can be soaked in water, your favorite juice (raw, freshly squeezed with no added sugar preferred), milk, or non-dairy beverage, overnight in the refrigerator. In the morning, use your favorite topping (preferably low or no sugar) such as fresh fruit, homemade fruit leather, or low glycemic sweeteners (e.g. maple syrup, agave nectar).

Recipe for featured image adapted from Easy Eatz Chia Seed Pudding:

  • 2 tablespoons organic chia seeds
  • 1 1/2 cups homemade almond milk; Get the recipe here: Almond Milk
  • 2 pieces of homemade fruit leather; Get the recipe here: Fruit Leather
  • Optional: sprinkle with fresh organic cinnamon and/or nutmeg

Soak seeds in a covered bowl with almond milk overnight. Stir well, top with fruit leather and enjoy in the morning!

©, December 8, 2017


DoctorT. (2017, December 8). Eating Yourself Sick: Insulin Resistance and Disease. Retrieved December 8, 2017, from Buddy Touchinsky Functional and Lifestyle Medicine:

Environmental Working Group. (2014, May 15). Children’s Cereals: Cereals Contain Far More Sugar Than Experts Recommend. Retrieved December 8, 2017, from EWG:

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