Overnight Oat & Chia “Hormonal Balance”

Indulge in a moment of pure bliss with this ready-to-eat breakfast, specifically formulated to support the hormonal fluctuations of perimenopause. This Overnight Oat features a creamy base of soy milk and oat flakes, providing a cocktail of essential nutrients to stabilize your body first thing in the morning.

The addition of chia seeds and Skyr ensures a high-quality protein intake, while walnuts and pumpkin seeds provide the necessary crunch for satiety. Enriched with goji berries and raspberries for antioxidant protection, and sprinkled with a touch of cinnamon, this bowl is the ideal solution for combining indulgence and physiological comfort. Prepare it in a flash the night before for a peaceful morning and sustained energy.

Preparation time: 5 minutes

Rest time: 4 hours

Total time 4 hrs 5 mins

Difficulty: Beginner

Servings: 1

Special diet: gluten-free, egg-free

Ingredients

150 ml of soy milk (preferably without added sugar)
40g large oat flakes
1 tbsp of chia seeds.
2 Cs of Skyr.
6 raspberries (fresh or frozen)
1 tbsp of goji berries.
2 walnuts
2 pecans
1 tbsp of pumpkin seeds.
1 pinch of cinnamon
1 drizzle of honey if you need a touch of sweetness.

Preparation

1
In a glass jar (like a jam jar or a bowl with a lid), pour the oat flakes and chia seeds.
2
Pour the soy milk over the top. Mix well with a spoon so that the chia seeds don't clump at the bottom.
3
Add the two spoonfuls of Skyr on top. You can either mix it in directly for a creamy texture, or leave it as a layer.
4
Add the goji berries (they will rehydrate in the milk and become soft) and the raspberries. If your raspberries are frozen, add them now; they will release a delicious pink juice as they thaw.
5
Close the jar and place it in the refrigerator overnight.
6
Just before serving, add the walnuts and pumpkin seeds. It's best to add them at the last minute so they retain their crunch.

Note

You can prepare 2 or 3 jars in advance; they keep very well for 3 days in the refrigerator! But add the fruit and nuts at the last minute!

Keywords: Perimenopause breakfast, hot flashes recipe, overnight