Quinoa: 50g (1/4 cup, dry), Water: 150ml (2/3 cup), Unsweetened soy milk: 80ml (1/3 cup), Low-fat Greek yogurt: 80g (1/3 cup), Cinnamon: 2g (1/2 tsp), Vanilla extract: 2.5ml (1/2 tsp), Maple syrup: 10g (2 tsp), Banana: 40g (1/3 medium, sliced), Blueberries: 75g (1/2 cup), Walnuts: 7g (2/3 tbsp, chopped), Flaxseed (ground): 7g (2 tsp), Pinch of salt
1. Rinse 50g quinoa thoroughly under cold water. In a small saucepan, combine rinsed quinoa, 150ml water, 2g cinnamon, and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes until the water is absorbed and quinoa is tender. 2. Stir in 80ml unsweetened soy milk, 2.5ml vanilla extract, and 10g maple syrup. Simmer uncovered for 2-3 minutes, stirring, until creamy. 3. Spoon the warm quinoa porridge into a bowl. Top with 80g low-fat Greek yogurt, 40g sliced banana, 75g blueberries, 7g chopped walnuts, and 7g ground flaxseed. 4. Add an extra sprinkle of cinnamon or a drizzle of maple syrup if desired. Season with a tiny pinch of salt to taste at the end.
This protein-rich breakfast bowl delivers plant protein from quinoa that supports muscle maintenance during menopause. Quinoa provides magnesium that activates vitamin D and helps regulate sleep patterns when night sweats may disrupt rest. Soy milk contributes isoflavones that may help moderate estrogen fluctuations while providing additional plant-based protein. Greek yogurt delivers probiotics that support gut-brain communication, potentially improving mood stability. Blueberries contain anthocyanins that support cognitive function and protect blood vessels from oxidative stress. Walnuts provide alpha-linolenic acid that supports brain health and may help reduce inflammation associated with hot flashes. Ground flaxseed contributes lignans that may help balance estrogen activity naturally. Banana delivers potassium that helps maintain electrolyte balance, potentially reducing muscle cramps and tension. Cinnamon contains chromium that enhances insulin sensitivity, helping maintain stable blood sugar when hormonal fluctuations can affect glucose metabolism. This nutrient-dense breakfast combines essential micronutrients specifically beneficial for supporting cognitive function and overall vitality.
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