Anti-Inflammatory Berry and Walnut Overnight Oats

Name: Anti-Inflammatory Berry and Walnut Overnight Oats
Prep time: 5 min
Yield: 2 servings
Cuisine: British
Ingredients: 60 g rolled oats; 200 ml unsweetened almond milk; 100 g mixed berries (fresh or frozen); 30 g walnuts, roughly chopped; 1 tbsp chia seeds (15 g); 1 tsp ground flaxseed (5 g); 1 tsp honey or maple syrup (optional) (7 g); ½ tsp ground turmeric (2 g); ¼ tsp ground cinnamon (1 g); pinch of black pepper; ½ tsp vanilla extract (2.5 ml); pinch of sea salt

Antioxidant‑rich, gut‑soothing breakfast ready while you sleep

PCOS (PMOS) Nutrition Menopause Nutrition

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Boost your mornings with anti‑inflammatory berry and walnut overnight oats, crafted by registered nutritionist Harman Bajwa – a vegetarian start you can trust.

Prep5 min

Cook0 min

Serves2 servings

Nutrition per serving

324kcal

9gProtein

10gFibre

38gCarbs

17gFat

Nutritionist’s Note

I often suggest this bowl for clients managing PCOS or menopause because the 60 g of rolled oats together with chia and flaxseed supply a steady release of complex carbohydrates and 9 g of plant‑based protein, helping to stabilise blood‑sugar and support hormone balance. The 30 g of walnuts and the omega‑3‑rich chia seeds contribute 17 g of healthy fat and anti‑inflammatory polyunsaturated fats, while the turmeric and antioxidant‑dense berries further blunt systemic inflammation. At roughly 325 kcal and 10 g of fibre per serving, it’s a satisfying, nutrient‑dense start that keeps you full through the morning without excess calories.

Ingredients

60 g rolled oats
200 ml unsweetened almond milk
100 g mixed berries (fresh or frozen)
30 g walnuts, roughly chopped
1 tbsp chia seeds (15 g)
1 tsp ground flaxseed (5 g)
1 tsp honey or maple syrup (optional) (7 g)
½ tsp ground turmeric (2 g)
¼ tsp ground cinnamon (1 g)
pinch of black pepper
½ tsp vanilla extract (2.5 ml)
pinch of sea salt

Method

Combine oats, almond milk, chia seeds, flaxseed, turmeric, cinnamon, vanilla extract, and sea salt in a jar and stir to blend.
Add the chopped walnuts and a pinch of black pepper, mixing gently.
Fold in the mixed berries, ensuring they are evenly distributed.
Cover the jar tightly and refrigerate overnight (or at least 4 hours).
In the morning, give the oats a quick stir; add honey or maple syrup if desired.
Serve cold or warm briefly in the microwave for 30‑45 seconds, then enjoy.

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