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Zinc and the B vitamins are the two nutrient families hearing researchers keep circling back to — and breakfast is where they’re easiest to earn. This porridge stacks pumpkin seeds (zinc), fortified milk (B12), walnuts (omega-3s), and blueberries (antioxidants that support the tiny blood vessels behind good hearing) into one warm, five-minute bowl.

Ingredient Metrics (Serves 2)

IngredientQuantity
Rolled oats1½ cups (360 ml)
Milk or fortified oat milk2 cups (480 ml)
Blueberries, fresh or frozen1 cup (240 ml)
Walnuts, chopped¼ cup (60 ml)
Pumpkin seeds2 Tbsp (30 ml)
Honey1 Tbsp (15 ml)
Cinnamon½ tsp (2.5 ml)
Pinch of sea saltTo taste

Kitchen Preparation Science

Oats simmered in milk — rather than water — get creamier and bring their own B12 and protein to the party. Frozen blueberries stirred in for the last two minutes release their anthocyanins into the porridge without turning it to mush, and the seeds and nuts stay crunchy because they’re added at the very end, off the heat.

Allergen note: contains dairy (milk) and tree nuts (walnuts). Swerve/Alternative Option: use fortified oat milk and swap walnuts for sunflower seeds to keep it plant-based and nut-free.

Preparation Steps

  1. Combine the oats, milk, cinnamon, and salt in a saucepan. Bring to a gentle simmer over medium heat.
  2. Cook 4–5 minutes, stirring often, until thick and creamy.
  3. Stir in the blueberries and cook 2 minutes more until they soften and bleed into the porridge.
  4. Off the heat, ladle into bowls and top with walnuts, pumpkin seeds, and a drizzle of honey.