RECIPES FOR YOUR MENOPAUSE
A selection of our delicious recipes all specifically designed for your changing body’s needs. Taken from the best-selling Menopause 30 Day Concierge Programme.
Overnight Muesli With Chopped Nuts and Honey
This healthy breakfast provides protein, magnesium, zinc and B vitamins. The nuts provide vitamin E and the flaxseeds are an excellent source of omega 3.
Simply mix the ingredients together and refrigerate overnight. Enjoy it cold or warm the next morning.
3oz. (85g) rolled oats (not instant or quick cooking)
5fl oz. (148ml) low-fat milk or unsweetened soy milk or almond milk
1 tsp. lemon zest
½ tsp. vanilla extract
2oz (56g) chopped pecans, walnuts or almonds
2 Tbsp. dried apricots, chopped
1 Tbsp. ground flaxseed
1 Tbsp. honey.
Combine oats, milk, lemon zest and vanilla in a bowl, cover and refrigerate overnight. The following morning, scoop oatmeal into bowls and top with nuts, dried apricots, flaxseeds and a drizzle of honey.
A fresh hormone balancing drink with added lemon and ginger to put a zing into your step
1 apple, washed, cored and sliced
6 carrots, scrubbed, tops removed and ends trimmed
1 small beetroot with leafs and steams, scrubbed well
½ lemon (peeled if not organic)
1 inch piece ginger root, peeled
Cut ingredients into pieces to fit juicer.
Juice apple with the carrots, beetroot, lemon and ginger, stir and pour into 2 glasses, serve at room temperature or chilled as desired.
Salmon and Watercress Sandwich with Lemon Mayonnaise
Tinned salmon with bones is a significant source of calcium and is also a quick and easy way to get your fix of omega 3 oils – which may help reduce inflammation, prevent heart disease and arthritis. Watercress is an excellent source of calcium, fibre, iron and copper – Making this simple sandwich an extremely nutritious choice.
1 can of salmon (200g approx.)
Small bunch watercress
4 slices whole wheat bread with grains
4oz. (113g) light mayonnaise
½ tsp. grated lemon rind
½ tsp. fresh lemon juice (adjust to suit taste)
Freshly ground black pepper to taste
Mix all ingredients together and store in airtight container in fridge
Drain the salmon and remove any skin, break apart with fork to crush bones (you may wish to remove the larger pieces of bone).
Generously spread the bread with lemon mayonnaise, spoon on the salmon, spread evenly and top with the watercress.
Cut into triangles and arrange on plate with small salad.
Hormone Balancing Soup with Parmesan Croutons
Cruciferous vegetables include broccoli, cauliflower, cabbage, kale, bok choy and brussel sprouts. They are rich in zinc, vitamins A,B,C,D and E and are low in fat, high in fibre. They have twice as much iron as beef and are high in magnesium. Cannellini beans are full of nutrients your body needs. They help reduce cholesterol, prevent headaches and increase your energy levels.
1Tbsp. olive oil
1 onion, chopped
16 0z. (453g) kale roughly chopped
12 brussel sprouts
3 carrots, washed and chopped
1 sprig fresh rosemary
1 can (14 oz./397g) cannellini beans
32 fl oz. (946ml) vegetable stock
1 Tbsp. freshly ground flaxseeds
2 Tbsp. toasted sliced almonds
8 oz. (225g) stale bread, cut into small cubes
6 oz. (170g) freshly grated parmesan cheese
4 Tbsp. oil
Sauté the chopped onion in the olive oil until golden. Add chopped kale, carrots and shredded brussel sprouts and allow to soften. Pour over the stock and bring to the boil, adding the sprig of rosemary. Simmer for 45 minutes, adding more stock if required. At this stage the soup will be very watery.
Drain the can of beans, rinse in a colander and then mash with a fork. Add the beans to the soup mix, this will make the broth a little thicker and give an interesting texture and flavour. Stir in the freshly ground flaxseed.
For the croutons, pre heat the oven to 180/350 or gas mark 4.
Place the bread cubes in a bowl, sprinkle in the oil, and stir them around until the bread has soaked up all the oil. Next add the freshly grated parmesan and stir again until all the bread cubes are well coated. Spread them out over a baking sheet and bake in pre-heated oven for 10 minutes. These croutons can be made well in advance and stored in an airtight container for up to two weeks.
*Note – Be careful not to boil soup when re-heating
Ladle soup into bowls, sprinkle with toasted almonds and serve with parmesan croutons and crusty wholemeal rolls.
Turkey and Cranberry Burgers with Sweet Potato Fries and Salad
(makes 6 burgers)
Turkey is a very good source of protein and is naturally low in fat (without the skin), containing only 1 gram of fat per ounce of flesh. A five ounce serving provides almost half of the recommended daily allowance of folic acid and is a good source of vitamins B1, B6, B12, zinc, selenium and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, aid in nerve function and growth, boost the immune system, regulate blood pressure and assist in healing processes.
This recipe will make 6 delicious burgers. Place what you don’t use into the freezer for a later date.
2 oz. plus 2 Tbsp. whole wheat couscous
4 oz. boiling water
2 Tbsp. extra-virgin olive oil
1 small onion
1 stalk celery
1 Tbsp. chopped fresh thyme
1 ½ tsp. chopped fresh sage
½ tsp. salt
½ tsp. freshly ground black pepper
2 oz. dried cranberries
1 Tbsp. cranberry sauce
1 lb (16 oz) lean minced turkey
Place couscous in a large bowl. Pour in boiling water, stir and set aside until the water is absorbed (about 5 minutes). Meanwhile add oil to a large pan over medium heat. Add onion and cook, stirring for about 1 minute. Add celery, cook for a further 3 minutes or until softened. Add thyme, sage, salt, and pepper, cook for 30 seconds, until fragrant.
Transfer the mixture to the bowl with the couscous, add cranberries and cranberry sauce, stir to combine. Allow to cool for 5 minutes. Add turkey and stir, do not over mix. Form the mixture into 6 patties.
To cook on hob, coat a large non-stick pan with cooking spray and set over medium heat for 2 minutes. Add the patties, reduce heat and cook for 4 minutes. Turn and cook on the other side for a further 2 minutes. Cover and continue to cook until lightly browned, but still juicy (the juices should run clear, not pink).
To grill, oil the grill rack and grill burgers for 8 – 10 minutes per side, flipping gently to avoid breaking them.
Lightly toast two whole wheat burger buns, place burger inside and top wtih sliced tomato and lettuce.
Sweet Potato Fries
1 large sweet potato
2 Tbsp. olive oil
¼ tsp. salt
Pre-heat oven to 220/425/gas mark 7
Line a baking sheet with aluminium foil. Peel potato if preferred and cut into strips about ½ inch wide on each side. Place the sweet potatoes into a re-sealable plastic bag. Add oil and salt. Seal the bag and shake well to thoroughly coat the fries. Spread the potatoes out onto the baking sheet in a single layer. Cook for 20-30 minutes, turning every 10 minutes until lightly browned. Transfer immediately on to a paper towel lined plate to absorb excess oil. Serve with turkey burger and optional side salad.
Broccoli and Cauliflower Cheese with Crunchy Herb Topping
By now, we know the beneficial properties of broccoli and cauliflower, with their high levels of fibre, vitamin C, calcium and beta-carotene. They also contain something called sulphoraphane, which helps to fight cancer and reduce the risk of heart disease. Leeks are also a good source of vitamin C and K, but more importantly they exert a cholesterol lowering effect, due to the high levels of flavonoid compounds.
7 oz. (200g) fresh broccoli
7 oz. (200g) fresh cauliflower
4 leeks, chopped
10 fl oz. (300ml) semi skimmed milk
8 oz. (227g) finely grated cheddar cheese
3 Tbsp. plain flour
2 oz. (55g) butter
½ tsp. dried English mustard
pinch of nutmeg
3 ½ oz. (100g) whole wheat bread crumbs or rolled oats
2 oz. (55g) mixed chopped nuts
2 oz. (55g) finely grated cheddar cheese (remainder from above)
mix all ingredients well together
Pre-heat the oven to 200/400/gas mark 6
Cut the broccoli and cauliflower into florets, cook with the chopped leeks in slightly salted water for 10-15 minutes, until just tender.
Drain and pour into an ovenproof dish.
Add the milk, flour and butter to saucepan, heat and whisk continuously with wire whisk until sauce thickens and is smooth, simmer for 2 minutes.
Add ¾ of the grated cheese, mustard powder, nutmeg and seasoning, cook for a further minute or two, stirring well, then pour over the vegetables. Sprinkle with the crunchy topping mix and season with black pepper.
Bake in the oven for 20 minutes until brown on top. Garnish with chives.
Roasted Figs with Orange
8 fresh figs
1 orange, juice and zest
2 tsp. unrefined brown sugar
2 tsp. honey, melted
Pre-heat oven to 200/400/ gas mark 6
Cut figs in half lengthways and place them on a baking tray. Pour over the orange juice, spoon on the honey. Try to get equal amounts on each fig, sprinkle with the sugar and orange zest.
Bake in the oven for 20 minutes, until lightly golden.
Serve with crème fresh (optional)
Deep purple grapes and berries are a great source of phyto-nutrients, which help to stabilise collagen structures, helping to prevent loss of the skins elasticity.
8 oz. (226g) purple grapes with seeds, washed
4 oz. (113g) blueberries or raspberries, washed
2 oz. (56g) lemon, washed and peeled if not organic
½ inch piece fresh ginger root
Mix grapes and berries together, drizzle on lemon and garnish with ginger.
perfect mid-morning or afternoon snack to keep you going.