Blueberry-Walnut Overnight Oats with Chia and Flax

Why it works

Blueberries are rich in anthocyanin polyphenols shown to support memory and reduce neuroinflammation, while walnuts, chia and flax supply plant-based ALA omega-3s and vitamin E that protect neuronal membranes from oxidative damage. The oats' beta-glucan fiber and Greek yogurt protein slow digestion, delivering steady glucose to the brain instead of a spike-and-crash.

Ingredients

• 100 g rolled oats
• 200 g fresh blueberries
• 40 g walnuts, roughly chopped and lightly toasted
• 2 tbsp chia seeds
• 2 tbsp ground flaxseed
• 240 g plain 2% Greek yogurt
• 240 ml unsweetened almond milk
• 2 tsp honey or maple syrup, 1/2 tsp vanilla, pinch of cinnamon

Method

1. In a bowl or two jars, stir together the oats, chia seeds, ground flax, Greek yogurt, almond milk, honey, vanilla and cinnamon until evenly combined.
2. Fold in about two-thirds of the blueberries, then cover and refrigerate overnight (or at least 4 hours) so the oats and chia soften and thicken.
3. In the morning, stir the oats and loosen with a splash more almond milk if needed to reach your preferred consistency.
4. Divide into bowls and top with the remaining fresh blueberries and the toasted walnuts.
5. Add an extra drizzle of honey or dusting of cinnamon if desired, and serve chilled.