Greek Yogurt with Flaxseed and Cinnamon

Prep Time: 2 minutes
Serving Size: 1 bowl
Calories: ~180

Ingredients:

• ¾ cup plain Greek yogurt
• 1 tbsp ground flaxseed
• Dash of cinnamon
• Optional: drizzle of honey or maple syrup

Directions:

• Spoon yogurt into a small bowl.
• Sprinkle ground flaxseed evenly over the top.
• Add a dash of cinnamon and stir gently.
• Optional: sweeten lightly with honey or maple syrup.
• Enjoy immediately or refrigerate until ready to eat.

Symptom Support:

• Supports hormone balance and hot flash relief with flaxseed phytoestrogens
• Promotes gut health and regularity with fiber
• Reduces mood swings and supports brain function with omega-3s and probiotics

Functional Benefits:

• Rich in protein for satiety and muscle support
• Contains probiotics for digestion and immune health
• Provides healthy fats and lignans from flax for hormone support
• Naturally anti-inflammatory and blood sugar balancing
• Quick, no-cook and easy to customize

Ingredient Swaps:

• Use unsweetened soy or coconut yogurt for a dairy-free option
• Replace flaxseed with chia or hemp seeds
• Add berries or nuts for texture and antioxidant boost

½ Cup Fruit Additions:

Blueberries

• Calories (½ cup): ~42
• Flavor/Texture: Juicy and slightly tart with a soft pop
• Why: Rich in anthocyanins and antioxidants that protect brain and skin cells from oxidative stress
• Symptom Support: Brain fog, memory lapses, skin aging, fatigue
• Functional Benefits: Supports cognitive clarity, skin elasticity, and anti-inflammatory response
• Tip: Use fresh or frozen; slightly crush for a naturally jammy swirl

Pomegranate Seeds

• Calories (½ cup): ~72
• Flavor/Texture: Tart, juicy bursts with a subtle crunch
• Why: High in phytoestrogens and punicalagins, which help regulate hormones and reduce inflammation
• Symptom Support: Hot flashes, inflammation, mood swings, low libido
• Functional Benefits: Supports hormone balance, circulation, and oxidative protection
• Tip: Sprinkle over yogurt just before serving to maintain crunch

Chopped Apple (With Skin)

• Calories (½ cup): ~30
• Flavor/Texture: Crisp, sweet, and refreshing
• Why: Contains soluble fiber (pectin) and polyphenols that aid digestion and satiety
• Symptom Support: Constipation, cravings, blood sugar imbalances
• Functional Benefits: Regulates digestion, balances appetite, and promotes gut motility
• Tip: Leave the skin on for more fiber and flavor; pair with cinnamon for a warm, pie-like combo

Chopped Pear (With Skin)

• Calories (½ cup): ~48
• Flavor/Texture: Soft, grainy, and mildly sweet
• Why: High in fiber and vitamin C, pears hydrate and soothe digestive inflammation
• Symptom Support: Bloating, dry skin, irregular digestion
• Functional Benefits: Aids hydration, gut balance, and skin repair
• Tip: Use just-ripe pears for best flavor; dice finely for even texture in yogurt

Kiwi

• Calories (½ cup): ~55
• Flavor/Texture: Tart-sweet, soft, and slightly crunchy from seeds
• Why: Loaded with vitamin C and enzymes like actinidin that improve digestion and collagen synthesis
• Symptom Support: Bloating, sluggish digestion, low immunity, dull skin
• Functional Benefits: Supports smoother digestion, skin vibrance, and immune defense
• Tip: Scoop and slice ripe kiwi or use golden kiwi for a milder flavor

Cherries (Pitted)

• Calories (½ cup): ~50
• Flavor/Texture: Smooth, juicy, sweet
• Why: Natural source of melatonin and anthocyanins that improve sleep and reduce inflammation
• Symptom Support: Insomnia, joint pain, mood swings
• Functional Benefits: Enhances sleep quality, reduces oxidative stress, and supports joint comfort
• Tip: Use fresh or thawed frozen cherries; cut in half to distribute throughout the yogurt

Sliced Banana

• Calories (½ cup): ~55
• Flavor/Texture: Creamy and smooth with subtle sweetness
• Why: High in potassium and vitamin B6 for nervous system health and energy regulation
• Symptom Support: Anxiety, fluid retention, low energy, sugar cravings
• Functional Benefits: Stabilizes mood, aids muscle recovery, and supports adrenal function
• Tip: Add ripe banana for sweetness or greenish banana for more resistant starch and gut benefits

Mango

• Calories (½ cup): ~50
• Flavor/Texture: Silky, sweet, and tropical
• Why: Rich in vitamins A and C plus digestive enzymes for skin and gut health
• Symptom Support: Dry skin, low energy, indigestion
• Functional Benefits: Boosts skin hydration, supports digestion, and promotes collagen
• Tip: Dice fresh or use frozen chunks for a frosty texture; pairs beautifully with coconut yogurt

Papaya

• Calories (½ cup): ~30
• Flavor/Texture: Soft, juicy, and mildly sweet
• Why: Contains papain and beta-carotene, both supportive of gut and skin wellness
• Symptom Support: Bloating, digestive discomfort, dehydrated skin
• Functional Benefits: Eases digestion, reduces inflammation, and supports skin renewal
• Tip: Scoop out seeds, dice, and chill; best with lime juice for a refreshing contrast