Cottage Cheese Raspberry and Pumpkin Seed Bowl
Creamy low-fat cottage cheese layered with fresh raspberries, crunchy pumpkin seeds, and a dusting of cinnamon.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Tisha + Lila
Tisha 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
Make-Ahead Tip: Keep the raspberries in a separate container until serving to preserve their delicate texture.
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: Measure the low-fat cottage cheese into a…
- 01
Measure the low-fat cottage cheese into a…
Measure the low-fat cottage cheese into a small bowl.
Tap card to mark done - 02
Rinse the fresh raspberries under cold water…
Rinse the fresh raspberries under cold water and pat them dry gently with a paper towel.
Tap card to mark done - 03
Place the raspberries evenly across the top…
Place the raspberries evenly across the top of the cottage cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Sprinkle the pumpkin seeds and ground cinnamon…
Sprinkle the pumpkin seeds and ground cinnamon over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Serve immediately with a spoon
Serve immediately with a spoon.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.