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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