Sip, Scroll, and Learn
(Midlife Edition)

Prep time: 5 minutes
Cook time: 5 minutes
Servings: 1

If you’re looking for a breakfast (or snack) that’s quick, delicious, and nutrient-packed, this acai berry bowl is the perfect choice. It’s rich in antioxidants, protein, and gut-friendly probiotics – all things that support women in midlife.

Ingredients

• ½ cup unsweetened coconut yogurt
• ¼ cup plain coconut kefir
• 1 tsp acai powder
• ¼ cup frozen banana
• ½ cup frozen berries
• 1 tbsp hemp seeds
• 1 serving vegan vanilla protein powder

Directions

1. Add all ingredients (except hemp seeds) to a blender and blend until smooth.

2. If the mixture is too thick, add 1 tbsp of milk at a time until it reaches your desired consistency.

3. Pour into a bowl and top with hemp seeds, plus extra berries or pomegranate seeds if desired.

🌸 Midlife Wellness Tips 

• Antioxidant Power: Acai and berries are loaded with anthocyanins, compounds shown to reduce oxidative stress—a key factor in aging, cardiovascular health, and cognitive decline in midlife.

• Hormone Balance Support: Flavonoids in berries help regulate inflammation and may improve vascular health, which often becomes a concern post-menopause.

• Protein for Muscle Maintenance: The vegan protein powder and hemp seeds provide essential amino acids to support lean muscle mass and metabolic health – critical for women over 40.

• Gut-Brain Axis: Coconut kefir and yogurt provide probiotics, which enhance gut microbiome diversity and may positively influence mood and cognitive function.

Pro Tips & Swaps

• Banana-Free: Swap banana for frozen mango if you prefer a different flavor profile.
• Extra Crunch: Top with cacao nibs or chopped nuts for texture and additional minerals.
• Boosted Fiber: Add a tablespoon of ground flaxseed for extra lignans, which support estrogen metabolism.
• Omega-3 Upgrade: Sprinkle chia seeds for plant-based omega-3 fatty acids, supporting brain and heart health.

Storage Tips

• Best Fresh: Smoothie bowls are best eaten right away to preserve texture and nutrients.
• Make Ahead: You can blend the base and refrigerate (covered) for up to 24 hours. Stir before topping and serving.
• Freezer Option: Freeze the blended mixture in popsicle molds for a refreshing, nutrient-packed treat.

Nutrition (per serving, approx.)

• Calories: 400
• Fat: 15g
• Protein: 28g
• Total Carbs: 41g
• Net Carbs: 42g
• Sugar: 28g
• Fiber: 7g