Strawberry Hemp Seed Greek Yogurt Cup
A quick 3-ingredient mid-morning snack blending creamy nonfat Greek yogurt with nutty hemp seeds and fresh sliced strawberries. Takes less than two minutes to assemble and delivers over 20 grams of protein.
Prep
2 min
Cook
0 min
Total
2 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
2 min
Cook
0 min
Total
2 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Use pre-sliced frozen berries allowed to thaw in the fridge overnight for an even faster prep option.
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: Spoon nonfat Greek yogurt into a small…
- 01
Spoon nonfat Greek yogurt into a small…
Spoon nonfat Greek yogurt into a small serving bowl or portable container.
Tap card to mark done - 02
Wash strawberries thoroughly and slice them into…
Wash strawberries thoroughly and slice them into bite-sized pieces.
Tap card to mark done - 03
Layer sliced strawberries over top of the…
Layer sliced strawberries over top of the Greek yogurt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Sprinkle hemp seeds evenly over the strawberries…
Sprinkle hemp seeds evenly over the strawberries and yogurt.
Tap card to mark done - 05
Enjoy immediately with a spoon or cover…
Enjoy immediately with a spoon or cover tightly and refrigerate for up to 24 hours.
Allow: 24 hours
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