Blackberry and Hemp Skyr Bowl
A creamy, protein-rich skyr bowl topped with fresh blackberries and hemp hearts. Perfect for steady energy and gut health without the sugar crash.
Prep
3 min
Cook
0 min
Total
3 min
Makes
1 serving
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 HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier 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
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
0 min
Total
3 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
If blackberries are out of season or expensive, frozen berries are a fantastic, budget-friendly swap. Just let them thaw in the fridge overnight.
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
From Your Pantry
Cook along
Instructions
0 of 3 steps complete
Next: Spoon the skyr into a small bowl
- 01
Spoon the skyr into a small bowl
Spoon the skyr into a small bowl. If desired, stir in a splash of vanilla extract and a pinch of ground cinnamon to add natural sweetness without the sugar.
Tap card to mark done - 02
Top the skyr with the fresh blackberries
Top the skyr with the fresh blackberries. Lightly mash one or two of the berries with your spoon to release their natural juices into the bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Sprinkle the hemp hearts evenly over the…
Sprinkle the hemp hearts evenly over the top for a dose of anti-inflammatory fats, and enjoy immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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