Rolled oats: 50g (1/2 cup), Greek yogurt (low-fat): 100g (1/2 cup), Almond milk (unsweetened): 120ml (1/2 cup), Chia seeds: 5g (1/2 tbsp), Honey: 5g (1/2 tbsp), Nutritional yeast: 2g (1 tsp), Ground cinnamon: 1g (1/4 tsp), Vanilla extract: 2ml (1/2 tsp), Mixed frozen berries: 100g (1 cup), Chia seeds: 5g (1/2 tbsp), Honey: 5g (1/2 tbsp), Lemon juice: 2ml (1/2 tsp, optional), Sliced almonds: 10g (1 tbsp)
1. In a small saucepan, gently simmer 100g frozen berries over low heat for 5-7 minutes, until they soften and break down. Mash lightly with a fork. Stir in 5g chia seeds and 5g honey. Add 2ml lemon juice for brightness, if desired. Remove from heat and let it thicken at room temperature, then refrigerate. 2.In a bowl or jar, mix 50g rolled oats, 100g Greek yogurt, 120ml almond milk, 5g chia seeds, 5g honey, 2g nutritional yeast, 1g cinnamon, and 2ml vanilla extract. Stir well to combine. Cover and refrigerate overnight. 3. Assemble the layers (next day): In the morning, give the oat base a stir, add a splash almond milk to the desired consistency and spoon it into a serving jar or glass. Gently layer the berry chia jam on top. Sprinkle with 10g sliced almonds before serving.
This creamy oatmeal delivers beta-glucans from oats that support heart health during menopause. Greek yogurt provides probiotics that enhance gut microbiome diversity and digestive wellness. Almond milk contributes vitamin E which protects skin cells from oxidative stress. Chia seeds supply omega-3 fatty acids that support skin hydration and reduce inflammation. Nutritional yeast delivers B vitamins, including B12, that support energy metabolism and nervous system health. Honey provides prebiotic oligosaccharides that nurture beneficial gut bacteria. Cinnamon contributes cinnamaldehyde, which supports balanced blood sugar levels. This nutrient-rich breakfast combines fibre, protein, and antioxidants to promote sustained energy and overall vitality during this transformative life phase.
HerNutrea provides science-backed guidance and community support. Please note that our microbiome test is for informational purposes, not for diagnostic purposes. Our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
