By Jarrod Agosta, Dietitian and Nutritionist

Jarrod’s take: “This is a perfect breakfast for anyone short on time in the morning. Prepared the night before, you simply grab it out of the fridge; no preparation time required. I have become such a fan of this that it’s now a staple in my weekly routine. The best part is it can be modified with different fruits, seeds and nuts to keep the variety up so it doesn’t get boring. 

For this option, we have walnuts and flaxseeds which are excellent brain food, being high in omega-3 essential fatty acids.  The oats provide a great source of soluble fibre too which is great for regulating cholesterol levels, bowel function and keeping you feeling full throughout the morning.”

The quantities below serve 1

If you are ready to help improve your health or need any other assistance with your dietary and nutritional needs, scroll down to book an appointment and start feeling better today!


What you will need:

  • ¾ cup Traditional rolled oats
  • ¾ cup milk (your choice)
  • 1 teaspoon vanilla essence
  • 1 teaspoon flaxseeds
  • 4 walnuts
  • Your choice of fruit (frozen or fresh)
  • A glass (wide rim, approx. 300-400mls capacity)

How to prepare

  1. Crush your walnuts and set to the side.
  2. Combine your oats and flaxseeds, and add to your glass. 
  3. Add the vanilla essence.
  4. Top up the glass with your milk. The oats/flaxseeds mixture and milk should be about even, you don’t want your mixture too dry or drowned in milk. 
  5. Add crushed walnuts to top of mixture
  6. Add fruit to the top. I find frozen berries work best, and add just enough to top off the glass and keep the ratios well balanced. 
  7. Place in fridge overnight for roughly 8-10 hours. 
  8. In the morning, remove from fridge and consume! (you could also heat for 30 seconds if desired)

Book your appointment