Menopause-loving recipes.
Menopause can be a challenging time - our bodies are adjusting to lower levels of oestrogen and this can bring with it a delightful array of symptoms. Luckily, food can be a very powerful way to support ourselves at this time.
Here is a mini collection of menopause-loving recipes I recently put together for the Marion Gluck Clinic. They have been carefully curated to contain as many ingredients as possible to support the hormonal shifts taking place in our bodies.
From the brilliant gut support offered by sauerkraut, to the anti-inflammatory properties of the omega 3 in salmon, these recipes will give your body all the nutrients it needs to navigate this tricky time - yay for the power of food!
(They’re also all super simple to prepare - because menopause is all about making life easier for ourselves!)
STARTER: Simple Sauerkraut And Avocado Mash
Menopause has been linked to disruptions in the gut microbiome, which can lead to increased fat gain, lowered metabolism and a greater chance of developing insulin resistance (a pre-diabetic state). Sauerkraut is an easy and effective way of improving your gut health as it feeds beneficial bacteria and improves our lovely microbiome. This easy recipe takes under five minutes to prepare (and is also REALLY tasty!) So what are you waiting for? Time to get mashing!
INGREDIENTS:
(Serves 4)
1 large avocado (or two small ones) - make sure they’re nice and ripe otherwise they’ll be tricky to mash
3 tablespoons of sauerkraut
Juice of half a lemon
Pinch of sea salt
Generous twist of pepper
METHOD:
Chop and mash the avocado up with the back of a fork and then add all the other ingredients and continue to mash until everything is evenly mixed in.
Serve with crunchy crackers or veg of your choice (yes, it really is that simple!)
MAIN: Salmon Florentine
Many traditional recipes for salmon florentine can be quite heavy - this is a lighter take that doesn’t compromise on taste. Salmon is a wonderful source of omega 3, which helps to keep inflammation at bay. This is especially important at menopause as the decrease in oestrogen at this time can lead to an increase in inflammation. This can mean a higher risk of developing chronic conditions such as heart disease, arthritis and dementia. So make sure you get your salmon in on a weekly basis!
INGREDIENTS:
(Serves 4)
3 tablespoons of extra virgin olive oil
6 cloves of garlic, peeled and sliced
6 shallots, peeled and chopped
15 chestnut or button mushrooms, sliced
Juice of one lemon
2 cans coconut milk
3-4 sprigs of fresh thyme, woody stem removed
4 salmon fillets (preferably wild caught if possible)
2 large handfuls of baby spinach, washed
Sea salt and pepper to taste
METHOD:
Add the oil, garlic and shallots to a large pan and sauté for 2-3 minutes, until they start softening.
Then add the mushrooms and continue to sauté for 5-7 minutes until they start to brown, add half the lemon juice to prevent the mushrooms from sticking to the pan.
Add the coconut milk, thyme, salt and pepper. Stir and bring the sauce to a simmer.
Add the salmon fillets, place gently in the sauce, cover and cook for five minutes, or until the salmon is cooked gently through (the flesh will become a lighter pink when cooked through).
Add the spinach to the sauce, let it wilt for 2-3 minutes, squeeze the second part of the lemon into the sauce, pour into bowls and enjoy steaming hot! (Feel free to serve with extra veggies on the side - steamed sprouting broccoli goes well here).
DESSERT: Raspberry and Flaxseed Pudding Parfait
Flaxseeds are a bit of a superfood when it comes to managing menopausal symptoms. They act as a weak oestrogen in the body which has led them to be labelled as nature’s own gentle version of HRT. In fact, some studies have shown that a daily intake of flaxseeds (40g) can help to reduce symptoms such as hot flashes and vaginal dryness. Plus, their high fibre content means they can help to support healthy bowels which is also VERY important for hormone health. So yay for flaxseeds! Ground flaxseeds are easier to digest so either buy them already ground or grind your own if you have a good blender at home.
INGREDIENTS
(Serves 4)
80g ground flaxseeds
2 teaspoons ground cinnamon
300ml unsweetened almond milk
1-2 tbsp maple syrup (depending on your taste - the cinnamon also brings its own sweetness to the flavour of this dessert)
350g coconut yoghurt (a large tub)
100g raspberries
80g pecans, chopped
METHOD:
In a bowl whisk the ground flaxseeds, cinnamon, almond milk and maple syrup. Let it sit for at least 30 minutes up to overnight.
Once you’re ready to make the parfaits, take out four medium sized glasses. Layer the coconut yoghurt and flaxseed mix in alternate layers.
Top the parfait with raspberry and pecans and enjoy! (Yes, it really is that easy!)
As always, I would love to hear how you get on so feel free to tag me in any of your creations (@Hormones_In_Harmony on IG) or send me a photo via email here.