Gut & Hormone Supportive Yoghurt Bowl

Ingredients:

• 1 cups plain good quality full-fat Greek or coconut yoghurt (unsweetened)

• 1 tablespoons ground flaxseed

• 1 tablespoons chia seeds

• 0.5 cups mixed berries (blueberries, raspberries)

• 1 tablespoons walnuts, chopped

• 2 tablespoons pumpkin seeds

• 1 teaspoons raw honey or maple syrup

• sprinkle of ground cinnamon

*Extra suggestions: 1tbsp grass fed collagen protein, a scoop of good quality protein powder, dried fruits like goji berries, shredded coconut, fresh mint leaves, good quality granola (grain free if needed)

Steps:

1. Start with yoghurt: Spoon 1 cup plain full-fat Greek or coconut yoghurt (unsweetened) into a bowl.

2. Sprinkle over 1 tablespoons ground flaxseed and 1 tablespoons chia seeds, stirring gently to combine. Let sit for a few minutes to soften.

3. Add toppings: Top with mixed berries, 1 tablespoons walnuts and 2 tablespoons pumpkin seeds.

4. Finish the bowl: Drizzle with 1 teaspoon raw honey or maple syrup, dust with ground cinnamon, and finish with 1 tablespoons cacao nibs and/or any other additions.

Notes: Choose a yoghurt with live active cultures. A healthy gut microbiome helps the body recycle and metabolize estrogen more efficiently. Walnuts and pumpkin seeds add magnesium and zinc, both commonly low during perimenopause and helpful for sleep and mood. Let the chia and flax sit for 5 minutes before eating so they soften slightly and are easier to digest.