Prep Time: 5 minutes
Serving Size: 1 bowl (about ¾ cup yogurt, ½ cup berries, 1 tsp chia)
Calories: ~180
Ingredients:
• ¾ cup unsweetened soy yogurt
• ½ cup mixed berries (blueberries, raspberries, or strawberries)
• 1 tsp chia seeds
• Optional: pinch of cinnamon, drizzle of honey or maple syrup
Directions:
• Spoon soy yogurt into a bowl.
• Top with berries and sprinkle with chia seeds.
• Add cinnamon or a drizzle of sweetener if desired.
• Let sit for 5 minutes so chia seeds soften slightly, or enjoy immediately.
Symptom Support:
• Hot flashes and hormone imbalance – Soy contains natural phytoestrogens that may ease estrogen dips
• Brain fog and fatigue – Berries are antioxidant-rich and support cognitive function
• Digestive sluggishness – Chia seeds support regularity and gut health
Functional Benefits:
• Plant-based protein for hormone support
• Omega-3s from chia for mood and inflammation
• Probiotics from soy yogurt for gut and immune balance
• Antioxidants for skin, brain, and heart health
• Naturally cooling and easy to digest
Ingredient Swaps:
• Swap soy yogurt for coconut or almond yogurt if avoiding soy (note: less protein)
• Use flaxseeds instead of chia for a different fiber profile
• Add pumpkin seeds for a crunchier texture and extra zinc
