Cinnamon Pumpkin Seed and Blueberry Crunch Bowl
A quick and refreshing sweet snack combining crisp toasted pumpkin seeds with juicy blueberries and a dusting of cinnamon. It delivers a satisfying crunch and gentle sweetness while keeping histamine levels minimal.
Prep
3 min
Cook
3 min
Total
6 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
3 min
Total
6 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl
Time saver
Store leftover toasted pumpkin seeds in an airtight container at room temperature for up to 5 days for quick assembly.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Place a small dry skillet over medium…
- 01
Place a small dry skillet over medium…
Place a small dry skillet over medium heat on your stove.
Tap card to mark done - 02
Add 2 tablespoons (18g) of raw pumpkin…
Add 2 tablespoons (18g) of raw pumpkin seeds to the warm skillet and cook for 2 to 3 minutes, stirring constantly, until they turn lightly golden and begin to pop.
Look for: they turn lightly golden and begin to pop
Tap card to mark done - 03
Remove the skillet from heat and transfer…
Remove the skillet from heat and transfer the toasted pumpkin seeds to a small bowl to cool for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 04
Add 0
Add 0.5 cup (74g) of fresh, washed blueberries to the bowl with the pumpkin seeds.
Tap card to mark done - 05
Sprinkle 0
Sprinkle 0.25 teaspoon (0.6g) of ground cinnamon over the top and gently toss with a spoon until evenly distributed.
Look for: evenly distributed
Tap card to mark done - 06
Enjoy immediately as a fresh
Enjoy immediately as a fresh, crunchy snack.
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