High-Protein Berry & Seed Crunch Bowl
A rapid, refreshing bowl using dairy-free cottage cheese layered with fresh berries, chia seeds, and crunchy pecans. Naturally gluten-free, dairy-free, and requiring zero cooking for an effortless breakfast or snack.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Tiff + Lila
Tiff 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 HealthComfortably 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
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
Digestive 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
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
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep Ahead: You can portion out the chia seeds, flaxseed, and pecans into small containers for the week so assembly takes less than 1 minute.
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: Measure 1 cup (225g) of dairy-free cottage…
- 01
Measure 1 cup (225g) of dairy-free cottage…
Measure 1 cup (225g) of dairy-free cottage cheese into a wide serving bowl.
Tap card to mark done - 02
Wash and dry 0
Wash and dry 0.5 cup (75g) of fresh mixed berries, then scatter them evenly over the cottage cheese.
Tap card to mark done - 03
Sprinkle 1 tbsp (12g) of chia seeds
Sprinkle 1 tbsp (12g) of chia seeds, 1 tbsp (10g) of ground flaxseed, and 2 tbsp (15g) of chopped pecans on top for texture and healthy fats.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Serve immediately with a spoon
Serve immediately with a spoon.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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