Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Fibre, Omega-3 and Gut health.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Omega-3 — Omega-3 fats support heart, brain and mood health, and are important in pregnancy for your baby’s brain and eye development.
- Gut health — A healthy gut supports digestion, immunity and even mood. Fibre-rich and fermented foods — like yoghurt, oats and legumes — feed the good bacteria that live there.
A no-cook oat breakfast built the night before, with chia for extra fibre and plant omega-3.
Breakfast · Serves 1 · Ready in 5 min · Rich in Fibre, Omega-3, Gut health
Ingredients
- 1/2 cup rolled oats (gluten-free if needed)
- 1 cup soy or oat milk
- 1 tbsp chia seeds
- 1/2 cup frozen mixed berries
- 1 tsp maple syrup (optional)
Method
- Combine the oats, milk and chia seeds in a jar or container.
- Stir through half the berries.
- Cover and refrigerate overnight.
- Top with the remaining berries and a drizzle of maple syrup before eating.
Tip: Oats and chia both feed your gut bacteria — a good everyday habit, not just an occasional one.
Roughly per serve
- Protein: 7 g
- Fibre: 8 g
- Omega-3: 900 mg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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