Carob Pepita Berry Parfait
A quick, sweet dairy-free parfait layered with creamy coconut yogurt, carob powder, juicy blueberries, and crunchy pumpkin seeds. Smooth, naturally delicious, and completely gentle on digestion.
Prep
10 min
Cook
0 min
Total
10 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 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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + 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
10 min
Cook
0 min
Total
10 min
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The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Measure 0
- 01
Measure 0
Measure 0.6 cup (150g) dairy-free coconut yogurt into a small mixing bowl.
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Add 1 tbsp (7g) carob powder and…
Add 1 tbsp (7g) carob powder and 1 tsp (5 ml) maple syrup to the bowl, then whisk with a spoon for 1 minute until smooth and fully blended.
Look for: smooth and fully blended
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Spoon half of the carob yogurt mixture…
Spoon half of the carob yogurt mixture into a serving glass or jar.
Tap card to mark done - 04
Layer 0
Layer 0.25 cup (37g) fresh blueberries and 1 tbsp (9g) raw pumpkin seed over the yogurt layer.
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Top with the remaining carob yogurt mixture
Top with the remaining carob yogurt mixture, then sprinkle the remaining 0.25 cup (37g) fresh blueberries and 1 tbsp (9g) raw pumpkin seed on top.
Ready when: everything is assembled and ready to enjoy
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Serve immediately or cover and refrigerate for…
Serve immediately or cover and refrigerate for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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