Banana, Walnut and Chia Overnight Oats with Sunflower Seeds
Creamy overnight oats layered with mashed banana, chia, walnuts and sunflower seeds, lightly warmed or eaten cold. A make-ahead breakfast built around vitamin B6 and magnesium for the days leading into a period.
Why it works
Banana, sunflower seeds and fortified oats supply vitamin B6, a cofactor in synthesizing serotonin and other neurotransmitters, which is why B6 has been studied for premenstrual mood and physical symptoms. Chia and walnuts add plant omega-3 (ALA) and magnesium, while the whole-grain oats provide steady, fiber-rich carbohydrate to smooth energy through the morning. Evidence for B6 in PMS is mixed and doses in studies often exceed what food provides, so this is a gentle supportive breakfast rather than a therapeutic dose.
Informed by reviews suggesting vitamin B6 may modestly help some premenstrual symptoms (with mixed, low-to-moderate certainty evidence) and by the whole-grain, seed-and-nut emphasis of dietary patterns associated with steadier energy.
Ingredients
- 1 cup rolled oats
- 1 ripe banana, mashed, plus 1/2 banana sliced to serve
- 1.5 cups milk or unsweetened soy milk
- 2 tbsp chia seeds
- 3 tbsp chopped walnuts
- 1 tbsp sunflower seeds
- 1 tsp ground cinnamon
- 1 tsp maple syrup (optional)
- 1/4 tsp vanilla extract
- pinch of fine sea salt
Method
- In a bowl or jar, stir together the rolled oats, chia seeds, cinnamon, salt and half the chopped walnuts.
- Mash the whole banana until smooth and stir it into the milk with the vanilla and the maple syrup if using.
- Pour the banana milk over the oat mixture and stir well so the chia is evenly dispersed with no dry pockets.
- Cover and refrigerate overnight, or at least 4 hours, until thick and creamy; loosen with a splash more milk in the morning if needed.
- Divide between two jars or bowls and top with the sliced banana, remaining walnuts and the sunflower seeds. Eat cold or warm gently in a saucepan.
