Greek yogurt (unsweetened, low-fat): 150 g (3/4 cup), Granola (low-sugar): 30 g (1/4 cup), Almonds (chopped): 15 g (2 tbsp), Chia seeds: 10 g (1 tbsp), Fresh blueberries: 50 g (1/2 cup), Honey (optional): 5 g (1 tsp)
Greek yogurt (unsweetened, low-fat): 150 g (3/4 cup), Granola (low-sugar): 30 g (1/4 cup), Almonds (chopped): 15 g (2 tbsp), Chia seeds: 10 g (1 tbsp), Fresh blueberries: 50 g (1/2 cup), Honey (optional): 5 g (1 tsp)
1. Layer yogurt: In a bowl or glass, add 150 g Greek yogurt. 2. Add toppings: Sprinkle 30 g granola, 15 g almonds, 10 g chia seeds, and 50 g blueberries. 3. Sweeten (optional): Drizzle 5 g honey on top. 4. Serve immediately:Enjoy as a refreshing, protein-rich breakfast.
This nutrient-dense parfait delivers probiotics from Greek yogurt that support microbiome diversity during menopause. Greek yogurt provides calcium that strengthens bone architecture for skeletal support. Granola contributes manganese that activates superoxide dismutase enzymes for cellular protection. Almonds deliver vitamin E tocotrienols that support skin elasticity through collagen preservation. Chia seeds provide alpha-linolenic acid that supports cardiovascular wellness through anti-inflammatory pathways. Blueberries contribute anthocyanins that support microcirculation for optimal nutrient delivery. Honey delivers prebiotic oligosaccharides that feed beneficial Bifidobacteria in the gut microbiome. This fibre-rich breakfast enhances short-chain fatty acid production in the gut microbiome, supporting optimal neurotransmitter balance while delivering essential micronutrients for overall vitality. The combination of protein, healthy fats, and complex carbohydrates creates a balanced meal that supports stable blood sugar levels and provides sustained energy throughout the morning. The soluble fibre from chia seeds forms a gel in the digestive tract, supporting comfortable digestion and promoting feelings of fullness while nurturing beneficial gut bacteria.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
