Maca Power Porridge with Berries & Almonds

Target direction

Stimulates hormonal balance during menopause and strengthens mental balance

Cultural style & dietary type

Modern, gluten-free, vegetarian

region

Globally inspired (South America / Europe)

fitness

Menopause, stress, hormone-related mood swings

⚕️ Biochemical effect

• Goal: Adaptogenic hormone regulation, mood balance

• Mechanism: Maca acts via the hypothalamic-pituitary system, B vitamins support neurotransmitter formation

• Active ingredients: Maca, oats, almonds (vitamin E), berries (polyphenols), cinnamon (blood sugar regulation)

🍲 Ingredients (1 serving)

ingredient	Crowd	Effect
Oat flakes (gluten-free)	50 g	Complex carbohydrates, B vitamins
unsweetened almond drink	200 ml	Calcium, mild, well tolerated
Maca powder	1 tsp	Adaptogen, hormone balance
Cinnamon	½ tsp	Blood sugar stabilizing
Frozen berry mix	100 g	Polyphenols, antioxidant
Almonds (chopped)	1 tbsp	Vitamin E, healthy fats
pinch of salt	as needed	Nutrient absorption, taste

✖️ Preparation – step by step

1. Mix almond milk with oat flakes in a small saucepan.

2. Simmer over medium heat for about 5-7 minutes until a creamy consistency is achieved.

3. Stir in maca powder , cinnamon and a pinch of salt .

4. Let the berries thaw slightly and pour them over the warm porridge.

5. Sprinkle with almonds and optionally garnish with a little lemon zest .

6. Serve warm.

7. ⏱️ Preparation time: approx. 10 min

8. 🥣 Servings: 1

9. 🧅 Storage: fresh preparation recommended

🌿 Macro & micronutrients (per serving)

macro	Crowd	Micronutrient / active ingredient	Effect
protein	10 g	B vitamins	Nerves, hormone production
Fat	9 g	Vitamin E	Cell protection, skin, hormones
Carbohydrates	40 g	Maca adaptogens, polyphenols	Stress balance, regulation

⌚ Dosage recommendation & coaching integration

• Time of day: Breakfast / late morning

• Combination: Optimal with magnesium supplement (e.g. glycinate)

• Reset phase: ✅ Yes (breakfast-friendly, hormone-regulating)

• Assignment: Menopause, mood swings, exhaustion

🚰 Shopping list (1 serving)

• 50 g gluten-free oat flakes

• 200 ml unsweetened almond drink

• 1 tsp maca powder

• ½ tsp cinnamon

• 100 g frozen berry mix

• 1 tbsp chopped almonds

• pinch of salt

✅ Variants & Options

• Vegan: Yes

• Low histamine: Use blueberries and strawberries, low doses of maca

• Child-friendly: Omit maca powder, sweeten with apple sauce

• Gourmet: With vanilla extract, lemon zest and maple syrup topping