Chia seeds: 30g (3 Tbsp), Soya milk (unsweetened): 180ml (3/4 cup), Greek yogurt (low-fat): 60g (1/4 cup), Honey: 10g (1 tbsp), Cinnamon: 2g (1 tsp), Apple: 100g (1 medium, diced), Walnuts: 15g (1 tbsp, chopped), Spelt puffes: 10g (1/4 cup)
Chia seeds: 30g (3 Tbsp), Soya milk (unsweetened): 180ml (3/4 cup), Greek yogurt (low-fat): 60g (1/4 cup), Honey: 10g (1 tbsp), Cinnamon: 2g (1 tsp), Apple: 100g (1 medium, diced), Walnuts: 15g (1 tbsp, chopped), Spelt puffes: 10g (1/4 cup)
1. Prepare base: In a jar, mix 30g chia seeds, 120ml soya milk, 60g Greek yogurt, 10g honey, and 2g cinnamon. Stir well. 2. Let sit: Stir again after 5 minutes to prevent clumping. 3. Refrigerate: Cover and refrigerate overnight (at least 6 hours). 4. Serve: Stir and add a splash of soya milk to the desired consistency. Top with 100g diced apple, 15g chopped walnuts, and 10g puffed spelt.
This luscious chia pudding is a powerhouse of nutrients tailored for menopausal wellness. Chia seeds provide omega-3 fatty acids and fibre, supporting heart health and digestive balance. Soya milk and Greek yogurt deliver high-quality protein essential for muscle preservation and metabolic health. Apples add natural sweetness and vitamin C, boosting immune function and skin vitality. Walnuts contribute antioxidants and healthy fats that support brain function and reduce inflammation. Cinnamon offers blood sugar regulation and anti-inflammatory benefits, helping to ease menopausal symptoms. Puffed spelt adds a satisfying crunch and complex carbohydrates for sustained energy. Together, these ingredients create a beautifully balanced, flavorful meal that nurtures hormonal harmony, cardiovascular health, and overall vitality during menopause.
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.
