Perimenopause Breakfast Power Bowl

Prep: 8 min | Cook: 0 min | Total: 8 min | Servings: 1 | Author: Samantha Rigoli, RD, MS, RDN

Ingredients

• 1/2 cup certified gluten‑free rolled oats (40 g) or 3/4 cup cooked quinoa
• 2/3 cup unsweetened almond or soy milk
• 1/3 cup plain unsweetened soy yogurt (or lactose‑free Greek or coconut yogurt)
• 1 Tbsp ground flaxseed
• 1 Tbsp chia seeds
• 1/2 cup blueberries (or sliced kiwi for low‑FODMAP)
• 1 Tbsp pumpkin seeds or chopped walnuts
• 1/2 tsp cinnamon + pinch sea salt
• Optional: 1/2 tsp maple syrup; omit for low‑FODMAP or lower sugar

Substitutions: Use quinoa for oats; almond milk for soy; walnuts for pumpkin seeds; lactose‑free or coconut yogurt if avoiding dairy; raspberries for blueberries.

Method

• In a bowl, combine oats, milk, flax, chia, cinnamon, and a pinch of salt. Stir well and let stand 5 minutes to thicken.
• Fold in the yogurt for creaminess and extra protein. If using quinoa, warm it first, then stir through the yogurt mixture.
• Top with blueberries and pumpkin seeds. Add lemon zest if desired. Taste and add a splash more milk for looseness or maple syrup for sweetness.
• For a warm bowl, microwave 45–60 seconds, then stir. For low‑FODMAP, choose almond milk, lactose‑free or coconut yogurt, and stick to the listed portions.