Overnight Oats with Flax, Berries and Walnuts

Why it works

Soaking oats overnight makes them gentler on blood sugar than cooked porridge, and kefir adds protein plus live cultures for your gut. Flax and walnuts bring omega-3 fats that help calm inflammation. All the sweetness comes from the berries, so there is no added sugar.

Ingredients

• 1/3 cup rolled oats (gluten-free if needed)
• 3/4 cup plain kefir or milk of choice
• 1 tbsp ground flaxseed
• 1/4 tsp ground cinnamon
• 1/2 cup mixed berries
• 6 walnut halves, roughly broken

Method

1. In a jar or small container with a lid, add the oats, kefir, flaxseed and cinnamon.
2. Stir well for 15-20 seconds, making sure no dry pockets of oats or flax are left at the bottom - the flax clumps if you rush this.
3. Put the lid on and refrigerate overnight, or for at least 4 hours. The oats will soften and the mix will thicken to a spoonable pudding.
4. In the morning, stir once. If it is thicker than you like, loosen with a splash of milk.
5. Top with the berries and walnuts and eat cold, straight from the jar.

Swaps

Chia seeds work instead of flax (the texture is a little more jelly-like). Any fruit instead of berries - grated apple or chopped pear are good in winter.