Soaked Overnight Oat, Berry, and Spice Breakfast is a nourishing morning ritual designed to kickstart your day with a holistic blend of ancient superfoods and modern nutritional wisdom. This recipe combines the slow-release energy of whole-grain oats, the antioxidant power of berries and spices, and the digestive benefits of a variety of seeds—all soaked overnight for optimal texture and nutrient absorption.

Ingredients and Preparation

At the heart of this breakfast are hearty wholegrain organic steel-cut oats and rolled oats, which provide a satisfying base rich in complex carbohydrates, dietary fibre, and essential minerals. To this, a vibrant medley of frozen berries—blueberries, blackberries, cranberries, and raspberries—adds natural sweetness, colour, and a potent supply of vitamins and polyphenols.

The unique flavour profile of this breakfast comes from a blend of aromatic spices, each known for its extraordinary health benefits. Amia (Indian gooseberry) powder, turmeric, ginger, cloves, cinnamon, cardamom, and nutmeg are paired with black pepper, which enhances the absorption of turmeric’s curcumin. Fresh fruit, such as sliced kiwifruit and grated apple with the skin on, can be added for extra freshness, micronutrients, and digestive enzymes.

Seeds including ground linseed (flaxseed), ground chia, whole sesame, and a touch of psyllium husk add another layer of nutrition: omega-3 fats, fibre, minerals, and plant lignans that bolster heart health and keep you feeling full. All ingredients are combined and left to soak overnight, allowing the flavours to meld and the oats to soften.

Health Benefits

1. Rich in Antioxidants:
The combination of spices and mixed berries makes this breakfast a powerful source of antioxidants. Berries are renowned for their anthocyanins and vitamin C, both of which support immune health and reduce cellular damage. Amia (Indian gooseberry) powder is particularly high in antioxidant content, helping to lower inflammation and support cardiovascular health.

2. Anti-Inflammatory Spices:
Turmeric, with its active component curcumin (activated by black pepper), ginger, cloves, cinnamon, and cardamom, work synergistically to reduce inflammation, balance blood sugar, and promote joint health. These spices are also associated with lower blood pressure and improved cholesterol levels, further supporting heart health.

3. Excellent Source of Fibre:
Wholegrain oats, along with seeds like flaxseed, chia, and psyllium husk, provide abundant soluble and insoluble fibre. This supports digestive health by feeding beneficial gut bacteria, promoting healthy bowel movements, and helping to stabilise blood sugar levels. The fibre content also increases satiety, making this breakfast very sustaining throughout the morning.

4. Healthy Fats and Plant Compounds:
Ground flaxseed and chia seeds are prized for their plant-based omega-3 fatty acids, which are essential for brain, skin, and heart health. Sesame seeds are a rich source of calcium and magnesium, which are crucial for maintaining bone density and supporting cardiovascular function.

5. Balanced Energy and Vitality:
The carbohydrates from oats and fruit are slowly digested, resulting in steady energy levels without blood sugar spikes. Banana, apple, and kiwifruit add natural sweetness, fibre, vitamin C, and potassium, making every spoonful rich in both flavour and nutrient density.

6. Versatility and Digestibility:
Soaking the oats and seeds overnight not only enhances their creamy texture but also breaks down phytic acid, improving the bioavailability of minerals and making the breakfast gentler on the digestive system.

This breakfast is much more than a convenient meal—it’s a thoughtfully crafted bowl full of flavours, textures, and health-boosting compounds. Whether you’re seeking better gut health, natural energy, or protection against chronic disease, this breakfast is a delicious and holistic foundation for well-being.

Overnight Oat, Berry and Spice Breakfast

Penny Garrick

This is a nutrient-dense meal featuring wholegrain steel-cut and rolled oats soaked overnight with a blend of powerful spices—like amia (Indian gooseberry) powder, turmeric, black pepper, ginger, cinnamon, cloves, cardamom, and nutmeg. Combined with linseed, chia seeds, sesame seeds, and psyllium husk, this breakfast is rich in fiber, antioxidants, and healthy fats. With berries added for an extra antioxidant boost, this sustaining breakfast helps lower blood pressure, cholesterol, and inflammation, supporting overall heart and digestive health.

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Course Breakfast

Servings 2 servings

Ingredients

  

1x2x3x

Spices

• ¼ tsp amia powder (this is an Indian gooseberry)
• ¼ tsp turmeric powder
• ¼ tsp black pepper (to activate the turmeric)
• ¼ tsp ginger
• ¼ tsp cloves
• ¼ tsp cinnamon
• ¼ tsp cardamon
• ¼ tsp nutmeg

Seeds

• 2 tbsp ground linseed (flaxseed)
• 2 tbsp ground chia seeds
• 1 tsp sesame seeds (not ground)
• 1 tsp psyllium husk

Oats

• ½ cup wholegrain organic steel cut oats
• ½ cup wholegrain organic rolled oats

Frozen Berries

• ¼ cup blueberries
• ¼ cup blackberries
• ¼ cup cranberries
• ¼ cup raspberries

Fresh Fruit (fresh fruits can be added at the time or added the following morning)

• 1 banana sliced
• 1 kiwifruit sliced
• 1 apple grated with skin on

Instructions

 

• Mix all ingredients in a bowl, add plenty of water to completely cover well above all the ingredients.
• Place a sealed lid on the bowl and leave out of the fridge overnight to soak ready for breakfast the next morning. If you want to eat it cold, leave in the fridge overnight.
• Mixture may also be cooked if you want to serve it hot but it doesn't require cooking.
• Add Oat, Soy or Almond milk to taste or eat as is.

Keyword overnight oats, plant-based, vegan, wfpb

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