Greek Yogurt Bowl with Flax & Raspberries

Name: Greek Yogurt Bowl with Flax & Raspberries
Cook time: 8 min
Total time: 8 min
Ingredients: 3/4 cup lactose-free Greek yogurt; 2 tbsp ground flaxseed; 1/2 cup raspberries; 1 tbsp pumpkin seeds; 1 tsp honey; Cinnamon to taste

8 minGluten-freeHormone balanceGut healthBone densityLuteal phaseMenstrual phaseVegetarianBowls

Servings:

Ingredients

—Fat-free Greek yoghurt — 185 g
—Ground flaxseed — 2 tbsp
—Raspberries — 60 g
—Pumpkin seeds — 1 tbsp
—Honey — 1 tsp
—Cinnamon to taste

💡

Swap honey for maple syrup and use lactose-free yogurt to make this FODMAP-friendly.

Allergens

Contains dairy

Method

01Spoon the yogurt into a bowl — choose a thick Greek yogurt so it holds its shape. Use the back of a spoon to make a slight well in the centre for the toppings.
02Sprinkle the ground flax and seeds evenly over the yogurt — flaxseeds are rich in omega-3s and pair well with the tangy flavour of the yogurt.
03Arrange the raspberries on top, drizzle honey in a thin stream and finish with a pinch of cinnamon. Serve immediately — the raspberries will start to release juice if left to sit.

Why this works

Flax lignans modulate estrogen, easing hot flashes; yogurt protein curbs morning cortisol spikes; raspberry fibre supports estrogen elimination via the gut.

Sources

Effect of flaxseed supplementation on sex hormone profile in adults: systematic review and meta-analysis — Frontiers in Nutrition, 2023 Effects of flaxseed on perimenopausal symptoms: randomized placebo-controlled study — Cureus, 2024

Nutrition (per serving)

293

kcal

24.7g

protein

10.2g

fat

26.2g

carbs

fiber

Always check product labels for allergens.