Toasted Pecan and Strawberry Yogurt Bowl
A quick, creamy bowl of lactose-free Greek yogurt topped with toasted pecans, sunflower seeds, and fresh sliced strawberries. This refreshing snack is low in FODMAPs, free of added sugars, and satisfyingly rich in protein.
Prep
5 min
Cook
4 min
Total
9 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
4 min
Total
9 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Make Ahead: You can toast a larger batch of pecans and seeds ahead of time and store them in an airtight container for up to a week to save 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 5 steps complete
Next: Place a small skillet over medium-low heat
- 01
Place a small skillet over medium-low heat
Place a small skillet over medium-low heat. Add the pecans and sunflower seeds to the dry skillet, shaking occasionally, until they are fragrant and lightly toasted, about 3 to 4 minutes. Transfer them immediately to a plate to cool.
Look for: they are fragrant and lightly toasted
Tap card to mark done - 02
Spoon the lactose-free plain Greek yogurt into…
Spoon the lactose-free plain Greek yogurt into a serving bowl.
Tap card to mark done - 03
Wash and hull the strawberry
Wash and hull the strawberry, then slice it thinly.
Tap card to mark done - 04
Scatter the sliced strawberry
Scatter the sliced strawberry, toasted pecans, and toasted sunflower seeds over the top of the yogurt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Finish with a light dusting of ground…
Finish with a light dusting of ground cinnamon over the bowl. Serve immediately while the nuts are crisp.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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