Recipe 10: Strawberry and Kefir Steel-Cut Oats

Recipes |
4 min read

Written By

Mallory Junggren

Published

April 25, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

The right breakfast can certainly help in starting your day off right.

During menopause, fluctuating and then declining hormones—especially estrogen—can impact things like your mood, stress levels, sleep quality, and even gut health.¹ Nutrition can act as a powerful tool during this transitional stage, not just for keeping you satiated, but for potentially supporting the management of certain menopause symptoms.

Today we’re talking through our Strawberry and Kefir Steel-Cut Oats breakfast recipe, which isn’t just comforting—it’s created with ingredients that can help to support the gut, our blood sugar balance, and emotional well-being. Let’s break down how some of the key ingredients help.

Steel-Cut Oats for Blood Sugar and Serotonin Support

Oats are considered to be a complex carbohydrate that is rich in soluble fiber, which helps to slow digestion and stabilize blood sugar levels.² This is critical during menopause, when insulin sensitivity may decline and blood sugar swings can worsen mood and fatigue.³

Stable blood sugar also plays a role in regulating cortisol levels—the body’s primary stress response hormone.⁴

Additionally, complex carbohydrates, like oats, can help facilitate the movement of tryptophan into the brain, which is a precursor to serotonin, often called a “feel-good” neurotransmitter. This can promote a calming effect and support emotional balance.⁵

Chia Seeds & Hemp Hearts Provide Healthy Fats

Both chia seeds and hemp hearts have been found to be viable sources of omega-3 fatty acids, fiber, and plant-based protein—all essential for hormone balance and satiety.^{6, 7}

Omega-3s, in particular, have been associated with reduced inflammation and improved mood, making them valuable during the menopause transition, when women may experience increased anxiety or irritability.⁸

Kefir: A Supportive Food for Gut Health and Mood

Kefir is one of the most powerful functional foods in this recipe. It’s rich in probiotics —which are beneficial bacteria that support the gut microbiome.⁹ This becomes especially important during menopause, as declining estrogen levels can disrupt microbial balance which can negatively influence mood, cognition, and inflammation in the body.¹⁰

Strawberries Provide Key Antioxidant Benefits

Strawberries are rich in vitamin C and polyphenols, which have been shown to help combat oxidative stress—a key contributor to aging and inflammation.¹¹Antioxidant-rich diets have been shown to help improve cognitive function and reduce the risk of certain chronic diseases, both of which may be negatively impacted during menopause.¹²

When Food Serves a Bigger Purpose

This Strawberry and Kefir Steel-Cut Oats recipe is more than a cozy breakfast option—it’s a functional meal that may provide additional benefits during menopause related to:

Healthy blood sugar
Serotonin production
A nourished gut microbiome

It’s a simple, delicious way to start your day feeling nourished, especially during the transitional years of menopause.

For a quick instructional video on how to put this recipe together, check out the below clip!

Ingredients

Strawberry & Kefir Steel-Cut Oats

Yields: 4 servings

Prep time: 20 minutes

Cook time: 25 minutes

Oat Base:

1 cup Dry Steel-Cut Oats

3 1⁄3 cups Water or Unsweetened Almond Milk (or half/half)

1 Cinnamon Stick

1⁄4 cup Chia Seeds

1 tsp Vanilla Extract

Mix-ins & Toppings:

1 1⁄3 cups Plain Probiotic Kefir (or plain full-fat Greek yogurt)

1⁄4 cup Hemp Seed Hearts

4 tsp Raw Honey

1⁄4 cup Chopped Walnuts

Sliced Strawberries

Ground Cinnamon (for sprinkling)

Instructions:

In a medium saucepan, combine the steel-cut oats, water (or milk), and the cinnamon stick. Bring to a boil, then reduce heat and simmer for 20-25 minutes, stirring occasionally until the oats are tender. Remove and discard the cinnamon stick.
Remove the pan from the heat and stir in the chia seeds and vanilla extract.
Let the oat mixture cool slightly so it is comfortably warm, but no longer boiling. Once cooled, mix in the probiotic kefir and the hemp seed hearts.
To serve, portion the oats into bowls. Top each serving with sliced strawberries, 1 tablespoon of chopped walnuts, a sprinkle of ground cinnamon, and a drizzle of raw honey (about 1 teaspoon per serving). Serve and enjoy!

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