Chia Pumpkin Seed Power Bowl
A light and refreshing dairy-free bowl combining chia seeds, pumpkin seeds, and hemp seeds in unsweetened almond milk. Packed with fiber and plant protein to keep energy steady without heavy digestion.
Prep
5 min
Cook
0 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Ellie + Lila
Ellie 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
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Prep several jars ahead of time for a grab-and-go snack during busy weekdays.
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 4 steps complete
Next: Combine chia seeds
- 01
Combine chia seeds
Combine chia seeds, hemp seeds, and unsweetened almond milk in a small bowl or jar.
Tap card to mark done - 02
Whisk thoroughly with a fork for 1…
Whisk thoroughly with a fork for 1 minute to ensure chia seeds are fully suspended and do not clump.
Allow: 1 minute
Tap card to mark done - 03
Cover and let rest in the refrigerator…
Cover and let rest in the refrigerator for at least 15 minutes (or overnight) until thick and pudding-like.
Look for: thick and pudding-like
Tap card to mark done - 04
Stir in ground cinnamon and top with…
Stir in ground cinnamon and top with raw pumpkin seeds just before serving for added crunch.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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