Apple-Berry Overnight Oats

This is deliberately more template than rule. Use the fruit, nuts, and seeds you enjoy, and treat the Plant Point total as a helpful count rather than the reason to eat it.

Ingredients

• 1 cup rolled oats
• 1 apple, grated or finely chopped
• ½ cup blueberries, fresh or frozen
• 2 tablespoons chopped walnuts
• 1 tablespoon chia seeds
• 1 tablespoon ground flaxseed
• 1 tablespoon pumpkin seeds
• 1 tablespoon sunflower seeds
• ½ teaspoon cinnamon
• 1½ cups milk or unsweetened plant-based alternative

Method

1. Combine the oats, apple, blueberries, walnuts, chia, flax, pumpkin seeds, sunflower seeds, and cinnamon in a container.
2. Stir in the milk until evenly combined.
3. Cover and refrigerate for at least six hours or overnight.
4. Stir before serving. Add a splash of milk if you prefer a looser texture.

How the Plant Points add up

Oats, apple, blueberries, walnuts, chia, flax, pumpkin seeds, and sunflower seeds each contribute one full Plant Point. Cinnamon contributes 0.25 points under the 30Plants scoring convention, for a total of 8.25 distinct points.

The milk or plant-based drink is not included in this total because products vary. If yours contains a distinct whole plant ingredient that the app recognizes, log it according to the app's catalog.

Easy substitutions

• Swap blueberries for raspberries, blackberries, or chopped pear.
• Replace walnuts with almonds, pecans, or a nut-free seed mix.
• Use only the seeds you have; the recipe still works with fewer varieties.
• Add plain yogurt when serving if you enjoy a creamier texture.

Back to the Journal or read how Plant Points are counted.