Turmeric oats
Turmeric oats.
Why this is peri-perfect… This one combines hormone-friendly protein, gut-loving fibre, and anti-inflammatory spices in one comforting bowl. The protein powder and Greek yoghurt deliver the muscle-protecting power your body needs in midlife, while oats and chia provide slow-release energy to keep blood sugar steady. Turmeric, paired with black pepper, offers powerful anti-inflammatory benefits that support joints, mood, and overall resilience during perimenopause. A touch of cinnamon adds natural sweetness while helping with blood sugar balance. It’s warming, nourishing, and the perfect way to start your day feeling steady and strong (and a tiny bit smug).
Ingredients:
⅓ cup (30g) rolled oats
¾ cup (180ml) unsweetened almond milk
1 scoop (30g) vanilla protein powder
1/2 tsp turmeric powder
1/3 cup Greek yoghurt
½ tsp (2g) chia seeds
Pinch of cinnamon and black pepper (to help absorb the turmeric goodness)
Instructions:
In a small pot, combine oats, turmeric powder, almond milk, and chia seeds.
Cook on stovetop (5 mins) or microwave (2 mins, stir halfway) until oats are soft and creamy.
Stir in protein powder while it’s still hot (add a splash of water if it gets too thick).
Add yoghurt on top
Sprinkle with cinnamon. Optional extras: Honey drizzle and seeds.
Nutrition: Calories: 300, Protein: 30g, Fat: 5g, Carbs: 28g, Fibre: 6g