Honey Berry Filo Smash
Crispy baked filo pastry crushed over thick Greek yogurt and warm honey-glazed berries. A light, texturally rich snack that comes together in under 15 minutes.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan
Time saver
Prepare two crispy filo sheets at once and store one in an airtight container for a quick treat tomorrow.
Do these three things first
- 1Preheat your oven to 200°C (180°C fan).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 200°C (180°C fan)
- 01
Preheat your oven to 200°C (180°C fan)
Preheat your oven to 200°C (180°C fan).
Tap card to mark done - 02
Lightly brush 1 sheet of filo pastry…
Lightly brush 1 sheet of filo pastry with 1 tsp of olive oil, fold it loosely onto a baking sheet, and bake for 4 to 5 minutes until golden brown and crisp.
Look for: golden brown and crisp
Tap card to mark done - 03
Add 100g of mixed berries and 1…
While the pastry bakes, add 100g of mixed berries and 1 tbsp of honey to a small saucepan over medium heat for 2 to 3 minutes until warm and soft.
Look for: warm and soft
Tap card to mark done - 04
Spoon 150g of plain Greek yogurt into…
Spoon 150g of plain Greek yogurt into a bowl.
Tap card to mark done - 05
Warm the berries gently
Warm the berries gently, then spoon them over the yogurt.
Tap card to mark done - 06
Crumble the golden filo pastry over the…
Crumble the golden filo pastry over the top with your hands and serve immediately.
Ready when: everything is assembled and ready to enjoy
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