Crunchy Cottage Cheese and Pepita Dip Bowl
A quick 5-minute savory dip pairing creamy, protein-packed cottage cheese with crunchy pumpkin seeds and fresh sliced bell peppers.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Brooke + Lila
Brooke 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
Knife and cutting board
Time saver
Store leftover cut veggies in an airtight container with a damp paper towel to maintain maximum crispness for up to 3 days.
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 the cottage cheese into a small…
- 01
Spoon the cottage cheese into a small…
Spoon the cottage cheese into a small serving bowl.
Tap card to mark done - 02
Sprinkle the pumpkin seeds and hemp seeds…
Sprinkle the pumpkin seeds and hemp seeds evenly over the top of the cottage cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Season with freshly cracked black pepper
Season with freshly cracked black pepper.
Tap card to mark done - 04
Cut the red bell pepper and cucumber…
Cut the red bell pepper and cucumber into sturdy strips for dipping.
Tap card to mark done - 05
Serve immediately with the fresh vegetable strips…
Serve immediately with the fresh vegetable strips for dipping.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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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.