Pumpkin Spiced Buckwheat Waffles with Berry Syrup
Crispy buckwheat waffles warmed with pumpkin puree and autumn spices, topped with a luscious warm berry syrup. Naturally gluten-free and dairy-free for gentle digestion.
Prep
15 min
Cook
15 min
Total
30 min
Makes
3 servings
Created together. Shared with you.
Made by Kim + Lila
Kim 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
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
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
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
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 9 steps complete
Next: Heat your waffle iron to medium-high heat…
- 01
Heat your waffle iron to medium-high heat…
Heat your waffle iron to medium-high heat (around 375°F / 190°C).
Tap card to mark done - 02
Whisk together the buckwheat flour
In a large bowl, whisk together the buckwheat flour, ground flaxseed, and pumpkin pie spice.
Tap card to mark done - 03
Combine the pumpkin puree
In a separate medium bowl, combine the pumpkin puree, coconut milk, apple cider vinegar, lemon zest, vanilla extract, and melted coconut oil until smooth.
Look for: smooth
Tap card to mark done - 04
Pour the wet mixture into the dry…
Pour the wet mixture into the dry ingredients and stir with a spatula until just combined into a thick batter; allow to sit for 5 minutes so the flaxseed absorbs liquid.
Look for: just combined into a thick batter
Tap card to mark done - 05
Grease the heated waffle iron lightly with…
Grease the heated waffle iron lightly with a brush of coconut oil.
Tap card to mark done - 06
Ladle about 0
Ladle about 0.75 cup (180ml) of batter into the center of the waffle iron and cook for 5 to 7 minutes until steam ceases and the exterior is golden and crisp.
Look for: steam ceases and the exterior is golden and crisp
Tap card to mark done - 07
Meanwhile
Meanwhile, prepare the syrup by combining mixed berries and cashew milk in a small saucepan over medium-low heat.
Tap card to mark done - 08
Simmer the berry syrup for 4 to…
Simmer the berry syrup for 4 to 5 minutes, stirring occasionally and gently mashing berries with a fork until warm and slightly thickened.
Look for: warm and slightly thickened
Tap card to mark done - 09
Transfer cooked waffles to a serving plate
Transfer cooked waffles to a serving plate, top with warm berry syrup, and serve immediately. Store remaining waffles in an airtight container for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
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.