Crispy Edamame and Seed Trail Bowl
A crunchy, satisfying snack bowl combining protein-rich roasted edamame, pumpkin seeds, and sweet dried cranberries. Simple to put together in under 5 minutes for a quick boost of energy and fiber.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Whitney + Lila
Whitney 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
Digestive 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
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
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Store this snack mix in a cool, dry place in a sealed container for up to 2 weeks for simple meal prep.
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 4 steps complete
Next: Combine 0
- 01
Combine 0
In a small mixing bowl or container, combine 0.5 cups of dry-roasted edamame, 1 tbsp of raw pumpkin seeds, and 1 tbsp of dried cranberries.
Tap card to mark done - 02
Sprinkle 1 tsp of chia seeds evenly…
Sprinkle 1 tsp of chia seeds evenly over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Stir gently with a spoon until the…
Stir gently with a spoon until the seeds and fruit are evenly distributed throughout the edamame.
Look for: the seeds and fruit are evenly distributed throughout the edamame
Tap card to mark done - 04
Serve immediately at room temperature or seal…
Serve immediately at room temperature or seal in an airtight container for an easy on-the-go snack.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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