Anti-Inflammatory Wild Blueberry Walnut Bowl
A delicious, antioxidant-packed bowl featuring thawed wild blueberries, crunchy walnuts, and hydrated chia seeds. It comes together in just five minutes with no cooking required.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Kasey + Lila
Kasey 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 HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
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
Basic kitchen utensils
Time saver
Keep a bag of frozen wild blueberries in the freezer; thaw a portion in the fridge overnight or for 30 seconds in the microwave.
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 0
- 01
Measure 0
Measure 0.5 cup of thawed wild blueberries into a small serving bowl.
Tap card to mark done - 02
Sprinkle 1 tbsp of chia seeds and…
Sprinkle 1 tbsp of chia seeds and 2 tbsp of chopped walnuts over the berries.
Tap card to mark done - 03
Add 0
Add 0.25 tsp of ground cinnamon and stir gently until combined.
Look for: combined
Tap card to mark done - 04
Serve immediately and enjoy with a spoon
Serve immediately and enjoy with a spoon.
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.
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.