Blueberry Tahini Quinoa Porridge

Blueberry tahini quinoa porridge

Why this is peri-perfect...
This warm, creamy bowl is like a soft hug for your nervous system - exactly what mornings in perimenopause often call for. Quinoa flakes give you a gluten-free, slow-burning carb that’s gentle on digestion and naturally rich in magnesium and plant-based iron (both crucial in midlife). The combo of blueberries and tahini offers a burst of antioxidants and healthy fats that nourish your brain and skin, while the yoghurt and protein powder make sure your blood sugar stays steady and cravings stay quiet. Stirring in the protein at the end keeps it silky and satisfying, and the whole bowl comes together in minutes. Cosy, calm, and quietly powerful - this is breakfast that holds you steady all day long.

Ingredients

¼ cup quinoa flakes

¾ cup water

¼ cup unsweetened almond milk (or other milk)

½ cup blueberries (fresh or frozen)

1 tsp tahini

1 tbsp Greek yoghurt (or dairy-free yoghurt)

30g vanilla or unflavoured protein powder

½ tsp vanilla extract

Pinch of sea salt

Instructions

1.     Cook the quinoa:
In a small pot, combine quinoa and water. Bring to a boil, then reduce to low and simmer for 3 mins, until water is absorbed and creamy.

2.     Add creaminess + berries:
Stir in almond milk, tahini, yoghurt, and salt. Simmer gently for another 2–3 mins until creamy.

3.     Add protein last:
Remove from heat and stir in protein powder. Add a splash more almond milk if needed for your preferred consistency. Stir until creamy and perfectly combined.

4.     Serve it up:
Spoon into a bowl and top with the blueberries and a tiny drizzle of tahini and cinnamon - if you like.

Per Serve: Calories: ~300, Protein: ~30g, Carbs: ~28g, Fat: ~10g