By Annaliisa Kapp
Perimenopause can make your body more sensitive to just about everything: blood sugar dips, stress, short nights, cravings, brain fog, mood shifts, and changes in skin hydration. Breakfast is one of the easiest places to give it some steady ground.
This Lemon Blackberry Chia Protein Pudding takes five minutes to mix and sets overnight in the fridge. Protein, fibre and healthy fats keep energy even, and half a teaspoon of our 5 Mushroom Blend brings cordyceps, reishi, maitake, lion's mane and tremella into your morning.
WHY IT WORKS
- Protein powder helps stabilize blood sugar and supports lean muscle, which matters more through perimenopause and menopause.
- Chia seeds bring fiber, omega-3 fats and minerals for regularity, healthy estrogen clearance, satiety and a steadier glucose response.
- Blackberries are rich in fiber, vitamin C and anthocyanins for antioxidant protection, inflammation balance and skin health.
- Coconut milk and coconut yogurt add healthy fats that slow digestion and make every spoonful creamy and satisfying.
- Brazil nuts provide selenium, a key mineral for thyroid function and antioxidant protection.
- Lemon juice and zest add vitamin C and limonene, a citrus compound that supports antioxidant defense, digestion and the liver's natural detox pathways.
And the 5 Mushroom Blend adds another layer:
- Cordyceps supports cellular energy, stamina, and oxygen use for the days fatigue hits.
- Reishi supports stress resilience, relaxation, and immune balance.
- Maitake supports metabolic health and blood sugar balance, helpful for cravings and energy dips.
- Lion's mane supports focus, memory, and mental agility when brain fog shows up.
- Tremella supports skin hydration and antioxidant protection from within.
INGREDIENTS
Makes 1 serving
- ¾ cup coconut milk (unsweetened)
- ¼ cup plain coconut yogurt
- ¼ cup vanilla protein powder
- 3 Tbsp chia seeds
- 1 tsp raw honey
- ¾ cup blackberries
- 2 Brazil nuts, thinly sliced
- ½ tsp 5 Mushroom Blend by Eversio Wellness
- 1 Tbsp lemon juice
- ¼ tsp lemon zest
- Pinch of sea salt
DIRECTIONS
Mix the base: Add the coconut milk, coconut yogurt, vanilla protein powder, chia seeds, raw honey, 5 Mushroom Blend, lemon juice, lemon zest and sea salt to a bowl or jar. Whisk well until the protein powder and mushroom blend are fully mixed in.
Add the berries: Stir in the blackberries, or layer them on top if you prefer.
Chill: Cover and refrigerate for at least 2 hours, or overnight, until the chia seeds thicken into a pudding texture.
Top and enjoy: Scatter the sliced Brazil nuts over the top just before serving. Enjoy!
A beautiful perimenopause-supportive breakfast or snack for steady energy, fewer cravings, better focus, and deep nourishment.
