Oatmeal with Chia, Berries, and Walnuts

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About Naptime Village

Naptime Village exists to share that journey - simple homemaking ideas, mom hacks, clean living, freeze-drying fun, family life, and encouragement for moms in the thick of it. I hope this becomes part of your village and helps you feel a little more supported in yours.

Ingredients

Servings

Diet focus

UnitsStandard

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Ingredient notes

Chia adds omega-3s and extra fiber.

Step-by-step

2 bowls

1
Step 1
Cook the oats
- Ingredients:
  1 cup rolled oats
  2 cups unsweetened milk or water
- Action: Simmer oats in milk until creamy, about 5 minutes.
2
Step 2
Add toppings
- Ingredients:
  1 tablespoon chia seeds
  1 cup mixed berries
- Action: Stir in chia and top with berries.
3
Step 3
Finish and serve
- Ingredients:
  1/4 cups chopped walnuts
  1 teaspoon cinnamon
- Action: Top with walnuts and cinnamon. Add maple syrup if desired.

Equipment

Saucepan
Spoon
Measuring cups

Longevity lens

Fiber-rich ingredients and healthy fats support steady energy and digestion.

Longevity score

Avg across key ingredients

73/100

Based on 4 core ingredients.

Benefits

Fiber supports digestion
Micronutrients support daily energy
Flavor with minimal added fat

Why this score · Original recipe

0.25 cup chopped walnuts

88/100

walnuts adds fiber and micronutrients for steady energy and gut support.

Benefits

Fiber supports digestion
Micronutrients support daily energy

1 cup rolled oats

82/100

rolled oats adds flavor while keeping the base light.

Benefits

Flavor with minimal added fat

1 cup mixed berries

62/100

Fiber and phytonutrients to steady energy and digestion. Fiber density supports steadier blood sugar and gut health. Fruit adds polyphenols and gentle carbs for energy.

1 tablespoon chia seeds

60/100

Measured fats to aid absorption and fullness. Fiber density supports steadier blood sugar and gut health. Nuts and seeds provide omega-3s and minerals.

Recipe health

NutriRECIPE balance

77/100

Computed from nutrition data

Factors

Adequacy: Fiber 10g (36% DV)
Adequacy: Protein 12g (24% DV)
Adequacy: plant density 2/4 core ingredients
Moderation: Total sugar 8g (16% max)
Moderation: Saturated fat 2g (10% max)
Moderation: Sodium 150mg (7% max)

Why this score · Original recipe

Based on the original recipe nutrition. Computed from nutrition data.

Adequacy is lifted by Fiber 10g (36% DV) and Protein 12g (24% DV). Moderation is pulled down by Total sugar 8g (16% max) and Saturated fat 2g (10% max).

Why it works

Fiber supports gut health and steady blood sugar.

Lean protein keeps the meal satisfying.

Healthy fats improve nutrient absorption.

Nutrition snapshot

Nutrient	Per serving	Per batch
Calories	360 kcal	720 kcal
Protein	12 g	24 g
Fat	14 g	28 g
Saturated Fat	2 g	4 g
Carbohydrates	48 g	96 g
Fiber	10 g	20 g
Sugars	8 g	16 g
Cholesterol	0 mg	0 mg
Sodium	150 mg	300 mg
Vitamin A	120 mcg	240 mcg
Vitamin C	12 mg	24 mg
Vitamin E	3 mg	6 mg
Calcium	180 mg	360 mg
Iron	3.2 mg	6 mg
Magnesium	110 mg	220 mg
Potassium	520 mg	1040 mg

Nutrition notes

Fiber-rich breakfast with healthy fats.

Nutrition information is automatically calculated, so should only be used as an approximation.

Tips & tricks

Use frozen berries for convenience.
Add extra milk for a thinner texture.

What to serve with

Greek yogurt
Herbal tea

Storage & reheating

Refrigerate leftovers up to 3 days.
Reheat with a splash of milk.

Recipe variants

Make it protein-forward

Add an extra half cup of beans or tofu.
Top with a dollop of Greek yogurt if not dairy-free.

Make it lighter

Cut oil in half and add extra vegetables.
Use broth and citrus to brighten flavor.

Troubleshooting

Too thick? Add more milk.
Too bland? Add a pinch of salt.

Extras

Fiber slows digestion and helps steady energy by releasing glucose gradually.

Beans, whole grains, and vegetables deliver that fiber without excess calories.

That balance supports long-term metabolic health and helps you stay satisfied longer.

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