Chia and Berry Fiber Power Bowl
A creamy, refreshing bowl packed with fiber-dense chia seeds, ground flax, and fresh blueberries. Quick to assemble and ideal for supporting comfortable digestion.
Prep
5 min
Cook
0 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Kate + Lila
Kate 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
0 min
Total
15 min
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Equipment
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 5 steps complete
Next: Measure 0
- 01
Measure 0
Measure 0.5 cup plain nonfat greek yogurt and 0.25 cup unsweetened almond milk into a small bowl or jar.
Tap card to mark done - 02
Whisk the yogurt and almond milk together…
Whisk the yogurt and almond milk together using a fork until completely smooth and free of lumps, about 30 seconds.
Look for: completely smooth and free of lumps
Tap card to mark done - 03
Add 2 tbsp chia seed and 1…
Add 2 tbsp chia seed and 1 tbsp ground flaxseed into the bowl, stirring thoroughly to ensure seeds are evenly distributed.
Tap card to mark done - 04
Let the mixture sit at room temperature…
Let the mixture sit at room temperature for 10 minutes (or cover and chill overnight) until it thickens into a pudding-like consistency.
Look for: it thickens into a pudding-like consistency
Tap card to mark done - 05
Top with 0
Top with 0.5 cup fresh blueberry before serving.
Ready when: everything is assembled and ready to enjoy
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