Rolled oats: 50g (1/2 cup), Soya milk (unsweetened): 120ml (1/2 cup), Greek yogurt (low-fat): 50g (1/4 cup), Matcha powder: 5g (1 tsp), Honey: 15g (1 1/2 tbsp), Banana: 50g (1/2 medium, sliced), Pistachios: 15g (1 tbsp, chopped), Chia seeds: 5g (1/2 tbsp)
1. In a jar, combine 50g rolled oats, 120ml soya milk, 50g Greek yogurt, 5g matcha powder, and 15g honey. Stir thoroughly. 2. Cover and refrigerate overnight (at least 6 hours). 3. Stir and add a splash of soya milk to the desired consistency. Top with 50g sliced banana, 15g chopped pistachios, and 5g chia seeds before serving.
This vibrant oat bowl infused with antioxidant-rich matcha powder offers a gentle energy boost and supports cognitive function, which can be challenged during menopause. The combination of Greek yogurt and soya milk provides high-quality protein essential for muscle maintenance and metabolic health. Rolled oats and chia seeds deliver soluble fibre that promotes heart health and digestive balance. Pistachios add healthy fats and vitamin E, supporting skin elasticity and reducing oxidative stress. Bananas provide potassium to help regulate blood pressure fluctuations common in menopause. Honey adds natural sweetness with antioxidant properties. Together, these ingredients create a beautifully balanced, flavorful meal that nurtures hormonal harmony, brain health, and overall vitality during menopause.
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