Creamy no-cook oats soaked overnight in milk with chia seeds, topped with banana and almond butter. Prep the night before for a grab-and-go morning.
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Combine rolled oats, milk, chia seeds, and a pinch of cinnamon in a jar or container.
Stir well, seal, and refrigerate overnight (at least 6 hours).
In the morning, stir the oats and add a splash of milk if too thick.
Slice the banana and arrange on top.
Add a dollop of almond butter.
Drizzle with honey if desired and serve cold.
If the meal's omega-3 sources are plant-based (ALA from walnuts, flax), supplementing EPA/DHA captures the marine forms your body uses directly — ALA conversion is poor (~5%).
Glycinate is the best-tolerated magnesium form for sleep and stress. Take with the meal to slow absorption and avoid GI effects.
Threonate crosses the blood-brain barrier; pairing with a meal that contains B-vitamins and omega-3 compounds the cognitive effect.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.