Warm Oats With Chia And Prune Compote
A comforting, warm breakfast bowl designed to support your gut motility first thing in the morning. Made with rolled oats, chia seed, and a quick-simmered prune and kiwi topping to keep things moving gently.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Nano + Lila
Nano 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
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
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Mixing bowl
Time saver
Make-Ahead Compote: You can prep a larger batch of the prune and kiwi compote ahead of time and store it in the fridge for up to 5 days. Just warm it up before serving.
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 5 steps complete
Next: Combine the water (or choice of milk)
- 01
Combine the water (or choice of milk)
In a small saucepan, combine the water (or choice of milk), rolled oats, and chia seed. Bring to a gentle boil over medium heat on your stovetop.
Tap card to mark done - 02
Reduce the heat to low and simmer…
Once boiling, reduce the heat to low and simmer for about 5 to 7 minutes, stirring occasionally, until the oats are creamy and have absorbed most of the liquid.
Look for: the oats are creamy and have absorbed most of the liquid
Tap card to mark done - 03
Prepare the compote
While the oats simmer, prepare the compote. In a small bowl, combine the chopped kiwi and chopped dried prune with a splash of warm water. Microwave for 30 seconds to soften, or warm them in a separate small skillet on low heat until they form a soft, jam-like texture.
Look for: they form a soft, jam-like texture
Tap card to mark done - 04
Stir the protein powder into the warm…
Stir the protein powder into the warm oatmeal until fully combined and smooth. If the mixture is too thick, stir in an additional tablespoon of warm water.
Look for: fully combined and smooth
Tap card to mark done - 05
Transfer the warm protein oatmeal to your…
Transfer the warm protein oatmeal to your serving bowl. Top with the warm kiwi and prune compote, and sprinkle with the chopped walnut.
Ready when: everything is assembled and ready to enjoy
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