Breakfast: Greek Yoghurt with Walnuts & Honey

For a quick yet nourishing breakfast, pair creamy Greek yoghurt with crunchy walnuts and a drizzle of honey. This meal is rich in calcium, protein, and omega-3s – a treat for your bones, gut, and skin!

Ingredients (Makes 1 serving):

• 1 cup Greek yogurt (plain, full-fat or low-fat) 
• 1/4 cup walnuts (chopped) 
• 1 tablespoon chia seeds 
• Drizzle of honey (to taste) 

Instructions:

1. Prepare the Greek yogurt: Spoon 1 cup of Greek yogurt into a bowl. Greek yogurt provides a creamy base with a great source of protein and calcium, essential for maintaining muscle mass and bone health.
2. Chop the walnuts: Roughly chop 1/4 cup of walnuts. Walnuts add a satisfying crunch.
3. Add the chia seeds: Sprinkle 1 tablespoon of chia seeds over the yogurt. 
4. Drizzle with honey: Add a drizzle of honey over the top. 
5. Mix and serve: Stir the walnuts, chia seeds, and honey into the yogurt for a mixed texture, or leave them on top for a layered presentation.

Nutritional Benefits for Perimenopause and Menopause:

1. Greek Yogurt:

• High in Protein: Greek yogurt is an excellent source of protein, which helps maintain muscle mass, support metabolism, and manage energy levels. This is important during menopause, as muscle loss can be more significant.
• Calcium: Essential for bone health, calcium helps reduce the risk of osteoporosis, which increases during menopause due to decreased oestrogen levels.
• Probiotics: Supports gut health by promoting a healthy balance of gut bacteria, which can help improve digestion and reduce symptoms like bloating and constipation common in menopause.

2. Walnuts:

• Omega-3 Fatty Acids: Walnuts are rich in omega-3 fatty acids, which have anti-inflammatory properties and can help alleviate joint pain, support heart health, and improve mood. These benefits are particularly useful as menopause can bring about increased inflammation and mood swings.
• Antioxidants: Walnuts contain antioxidants that help combat oxidative stress, which can contribute to aging and menopausal symptoms.
• Healthy Fats: The monounsaturated and polyunsaturated fats in walnuts support hormone production and overall heart health.

3. Chia Seeds:

• High Fiber: Supports digestion, promotes regular bowel movements, and helps maintain stable blood sugar levels.
• Protein: Provides plant-based protein, which is essential for muscle repair and maintenance.
• Omega-3 Fatty Acids: Help reduce inflammation and support hormone balance.

4. Honey:

• Natural Sweetener: Honey provides a natural source of sweetness without the refined sugars found in many processed foods. It has a lower glycemic index compared to regular sugar, helping to maintain stable blood sugar levels.
• Antioxidants: Honey contains antioxidants that help fight inflammation and oxidative stress, potentially reducing menopausal symptoms such as dryness and mood swings.
• Antimicrobial Properties: Honey has natural antimicrobial properties that can support overall health and immune function.

Summary:

Greek Yogurt with Walnuts, Chia seed and Honey is a nutritious option for women in perimenopause and menopause. It combines high-quality protein, calcium, and probiotics from Greek yogurt with the anti-inflammatory and heart-healthy benefits of walnuts. The honey adds natural sweetness and additional antioxidants. This combination supports muscle maintenance, bone health, digestive function, and overall well-being, making it a beneficial choice for managing menopausal symptoms.