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Perimenopause: Greek Yogurt with Pumpkin Seeds and Berries

Name: Perimenopause: Greek Yogurt with Pumpkin Seeds and Berries
Total time: 5 min
Ingredients: 1 cup plain Greek yogurt; 0.25 cup blueberries or strawberries; 1 tbsp pumpkin seeds

by domeniquetrupia ⏱ 5 min 6 ingredients 2 steps

Rolled Oats (1/2 cup) – Rich in soluble fiber to help manage cholesterol and blood sugar. – Supports gut health, which is vital for hormone detoxification. – Contains plant-based iron and B-vitamins that may ease fatigue and brain fog. Almond Butter or Sunflower Seed Butter (1/4 cup) – Healthy fats to stabilize blood sugar and support hormone production. – Vitamin E helps protect cells from oxidative stress and supports skin health. – Magnesium-rich, which helps reduce anxiety, improve sleep, and support mood. Ground Flaxseed (2 tbsp) – High in lignans, a type of phytoestrogen that may help balance estrogen levels. – Excellent source of omega-3s and fiber to support digestion and reduce inflammation. Cocoa Powder (1 tbsp) – Antioxidant-rich and provides magnesium, which supports mood, sleep, and blood pressure. Wild Blueberries (2 tbsp dried/freeze-dried) – High in antioxidants that combat oxidative stress and support memory and cognition. – Anti-inflammatory properties may support joint and skin health. Maple Syrup / Monk Fruit Syrup (1 tbsp) – Natural sweeteners in moderation can reduce blood sugar spikes compared to refined sugars. Monk fruit is blood-sugar neutral. Perimenopause Benefits This yogurt bowl supports hormone balance, bone health, and energy regulation: Greek Yogurt: Rich in protein (for blood sugar stability), calcium, and probiotics (for gut health and mood). Blueberries or Strawberries: High in antioxidants and polyphenols that combat inflammation and oxidative stress, which may rise during hormone fluctuations. Pumpkin Seeds: Provide zinc and magnesium, two minerals important for hormone production, mood regulation, and sleep. Cinnamon: Helps stabilize blood sugar, which can reduce mood swings and sugar cravings. Honey (optional): Adds natural sweetness and antioxidants—but can be skipped or swapped for monk fruit to reduce sugar intake. Coconut Flakes (optional): Add healthy fats for satiety and energy, especially helpful if appetite is irregular.

Ingredients

1 cup plain Greek yogurt

0.25 cup blueberries or strawberries

1 tbsp pumpkin seeds

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Perimenopause: Greek Yogurt with Pumpkin Seeds and Berries

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