Health info

why is this meal good for me?

Woohoo, another easy recipe vid that’ll keep you feeling full and fantastic with a whole wedge of nutrition to boot. The best thing about this brekkie is that it’s incredibly flexible so make it yours: cinnamon and apple; cranberry and peanut butter or even cocoa and orange. There are hundreds of ways to make this nutritional colossus of a breakfast tasty to you, so play around and find out what works. 


Also, we know from previous posts that lots of zinc (found in pumpkin seeds) and vitamin C (think red peppers) are powerhouses in terms of managing our immune system (1,2). Omega 3 (walnuts, flax and chia (3)) plays a role in our immune system in a different way (7). It’s an essential fat, which means we can’t do without it if we want healthy bods, but we can’t make it so we need to munch it regularly (4).


These polyunsaturated fatty acids (PUFAs) are needed for cell structures (5) and signalling, this communication is vital for our immune system (4,6). This is why we need to keep topped up to allow our immune warriors to be as efficient as a cheetah wearing lycra to defeat any pesky pathogens (foreign substances) that try to enter. 


This meal has 1.9g of omega 3 in each portion, now according to some clever people down at the Institute of Medicine, we require around 1.6g per day (5). So we’ve smashed that in one meal thanks to the walnuts and chia seeds in this recipe. Keep mindful however that ‘a healthy and balanced diet is essential for the correct function of every part of our organism, including the immune system (7),’ so this isn’t a silver bullet but simply part of a bigger solution. 


Have a think, how would you tweak your overnight oats to suit your taste buds and how does your current breakfast stack up?



how do i cook it?


  • Rolled Oats 1 cup

  • Soy Milk 2 cups

  • Peanut Butter 2 tbsp

  • Chia Seeds 1 tbsp

  • Sesame Seeds 1 tbsp

  • Pumpkin 1 tbsp

  • Raisins 2 tbsp

  • Walnuts 2 tbsp


Cooking Instructions


  1. Combine all ingredients into a cheeky little bowl and mix it up

  2. Cover and place in the fridge overnight

  3. Serve chilled in the morning and add toppings

  4. Have it to go in a tub

Keeps for about 2 days in the fridge

As always, don’t take our word for it, check out the evidence below. The information we provide is in no way a substitute for health care or medical advice.



where is the science from?


1] Calder, P.C., Carr, A.C., Gombart, A.F. and Eggersdorfer, M., 2020. Optimal Nutritional Status for a Well-Functioning Immune System is an Important Factor to Protect Against Viral Infections.

  1. 2] Prasad AS. Zinc: an overview. Nutrition 1995;11:93-9.
    3] U.S. Department of Agriculture, Agricultural Research Service. FoodData Centralexternal link disclaimer, 2019.
    4] Jones PJH, Papamandjaris AA. Lipids: cellular metabolism. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, DC: Wiley-Blackwell; 2012:132-48.
    5] Institute of Medicine, Food and Nutrition Board. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). Washington, DC: National Academy Press; 2005.
    6] Jones PJH, Rideout T. Lipids, sterols, and their metabolites. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2014.
    7] Gutiérrez, S., Svahn, S.L. and Johansson, M.E., 2019. Effects of Omega-3 Fatty Acids on Immune Cells. International journal of molecular sciences, 20(20), p.5028.