Warm winter oat bowl

Why it helps:
Serotonin is influenced by tryptophan (an amino acid found in protein-rich foods), carbohydrates that help transport it across the blood-brain barrier, omega-3 fats for brain support and nutrients like magnesium and B vitamins.

Ingredients (serves 1):

• ½ cup oats
• 1 cup milk of choice
• 1 small banana (sliced)
• 1 tbsp chia seeds
• 1 tbsp walnuts (chopped)
• 1 tsp honey or maple syrup (optional)
• ½ tsp cinnamon
• Pinch of salt

Method:

1. Add oats, milk of choice, cinnamon and salt to a small pan and simmer for 3–5 minutes, stirring until creamy.
2. Pour into a bowl and top with sliced banana, chia seeds and walnuts.
3. Drizzle with honey or maple syrup if desired.

Why it nourishes the mind:

• Oats provide slow-release carbs that support serotonin transport.
• Banana adds natural carbs and vitamin B6 (co-factor in serotonin production).
• Chia and walnuts add omega-3 fats for brain and mood health.
• Plant milk often adds B vitamins, which support neurotransmitter pathways.
• Warm foods support thermoregulation and comfort during winter.

You could optionally add:

• Greek /Alpro yoghurt for more protein
• Pumpkin seeds for magnesium and zinc
• Flaxseeds for extra omega-3s