Rolled oats: 50 g (1/2 cup), Soya milk (unsweetened): 120 ml (1/2 cup), Soya yogurt (unsweetened): 60 g (1/4 cup), Chia seeds: 10 g (1 tbsp), Honey: 5 g (1 tsp), Fresh berries: 80 g (1/3 cup)
Rolled oats: 50 g (1/2 cup), Soya milk (unsweetened): 120 ml (1/2 cup), Soya yogurt (unsweetened): 60 g (1/4 cup), Chia seeds: 10 g (1 tbsp), Honey: 5 g (1 tsp), Fresh berries: 80 g (1/3 cup)
1. In a jar, combine 50 g oats, 120 ml soya milk, 60 g soya yogurt, 10 g chia seeds, and 5 g honey. Stir well. 2. Cover and refrigerate overnight. 3. Stir and add a splash of soya milk to the desired consistency. Add 80 g fresh berries before serving. 4. Enjoy cold or at room temperature.
This comforting berry chia oats combines plant-based protein from soya milk and yogurt with fibre-rich oats and chia seeds to support muscle maintenance and digestive health during menopause. Fresh berries provide antioxidants and vitamin C, promoting skin vitality and immune function. The natural sweetness of honey balances flavours while offering antioxidant benefits. This nutrient-dense meal helps stabilize blood sugar levels, reducing energy dips and mood swings, while nourishing hormonal balance and overall well-being during menopause.
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