Gourmet Holiday Turkey in Roasted Acorn Squash Bowl

Lynne on October 25, 2024

Gourmet Holiday Turkey in Roasted Acorn Squash Bowl

Menopause Network
This menopause-friendly dish offers a creative way to combine a traditional holiday stuffing with a beautiful roasted acorn squash, adding both flavor and presentation. The combination of mixed grains, herbs, and savory turkey dressing makes it a warm and nutritious option, perfect for festive meals.
Print Recipe
Prep Time 25 minutes
Cook Time 50 minutes
Total Time 1 hour 15 minutes
Course Main Course
Cuisine American, Holiday Cuisine, Seasonal
Servings 4 servings

Equipment

  • Baking sheet for roasting the squash
  • Parchment paper to prevent sticking
  • Large skillet for cooking quinoa and wild rice
  • Mixing bowl
  • Measuring cups and spoons
  • Knife and cutting board
  • Garlic press optional, for minced garlic
  • Spoon or ladle for stuffing the squash
  • Oven

Ingredients
  

Acorn Squash Bowls

  • 2 large acorn squash halved and seeds removed
  • 1 tbsp olive oil
  • ¼ tsp salt
  • ¼ tsp black pepper

Mixed-Grain Stuffing

  • ½ cup quinoa or farro for added texture
  • ½ cup wild rice
  • 1 tbsp olive oil
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 1 celery stalk diced
  • 1 small apple chopped; with skin for added fiber
  • ¼ cup dried cranberries unsweetened
  • ¼ cup walnuts roughly chopped, optional
  • 1 tsp dried sage
  • 1 tsp thyme
  • ¼ tsp cinnamon
  • 1 ½ cups vegetable broth low sodium
  • Salt and pepper to taste

Optional Topping

  • 2 tbsp pumpkin seeds or sunflower seeds

Instructions
 

Prepare the Squash Bowls:

  • Preheat the oven to 400°F (200°C).
  • Brush the inside of the squash halves with olive oil and sprinkle with salt and pepper.
  • Place the squash halves cut side down on a baking sheet lined with parchment paper.
  • Roast for 35-40 minutes until tender and the edges are caramelized.

Cook the Grains:

  • Rinse the quinoa and wild rice thoroughly under cold water.
  • Cook the quinoa and wild rice separately according to package instructions, using vegetable broth for added flavor.

Sauté the Aromatics and Vegetables:

  • In a large skillet, heat 1 tbsp olive oil over medium heat.
  • Add the onion, garlic, and celery, and sauté until soft (about 5 minutes).
  • Stir in the apple, dried cranberries, sage, thyme, and cinnamon, cooking for 2 more minutes to meld the flavors.

Combine the Stuffing:

  • Mix the cooked quinoa, wild rice, and sautéed vegetables in a large bowl.
  • Add walnuts and season the mixture with salt and pepper to taste.

Assemble and Bake:

  • Remove the roasted squash from the oven and carefully flip them right side up.
  • Fill each squash half with the mixed-grain stuffing.
  • Sprinkle optional pumpkin or sunflower seeds on top for crunch.
  • Bake for another 10-15 minutes at 375°F (190°C) to warm everything through.

Notes

Gourmet Holiday Turkey Dressing in Roasted Acorn Squash Bowl

Cooking Tips

  • For added phytoestrogens: Add a tablespoon of ground flaxseed to the stuffing before baking.
  • To enhance sweetness: Drizzle a bit of honey or maple syrup over the stuffing before serving.
  • Storage tip: Leftovers keep well in the fridge for up to 3 days.

Nutritional Facts (Per Serving)

  • Calories: ~280
  • Protein: 7g
  • Fiber: 6g
  • Healthy Fats: Rich in omega-3s from walnuts and pumpkin seeds.
  • Carbohydrates: 40g (from grains, apple, and squash)

Drink Pairing

  • Non-Alcoholic: Sparkling water with a slice of citrus or herbal iced tea.
  • Alcoholic: A light Chardonnay or a sparkling rosé.

 

Keyword Turkey,

How This Recipe Supports Menopausal Health

This Menopause-Friendly Acorn Squash with Mixed-Grain Stuffing is packed with ingredients that promote hormonal balance and help alleviate common symptoms of menopause, such as fatigue, mood changes, and bone loss. Below are key components and their benefits:

Why This Dish is Ideal for Menopause

  1. Acorn Squash:
    • Rich in beta-carotene, which converts to Vitamin A for skin health and immune function.
    • Contains magnesium and potassium, essential for bone health and blood pressure regulation.
  2. Quinoa & Wild Rice:
    • Provide complex carbohydrates to stabilize blood sugar and prevent energy dips.
    • Quinoa is a complete protein, offering all essential amino acids needed for muscle maintenance.
    • Whole grains are high in fiber, which supports digestion and helps control cholesterol.
  3. Walnuts & Pumpkin Seeds (Optional):
    • Rich in omega-3 fatty acids, which help reduce inflammation and improve mood.
    • Contain phytoestrogens, plant-based compounds that mimic estrogen, easing symptoms like hot flashes.
  4. Dried Cranberries & Apples:
    • Offer antioxidants like polyphenols, promoting heart health and skin vitality.
    • Help boost gut health with fiber, supporting digestion and hormone detoxification.
  5. Sage and Thyme:
    • Sage is known for reducing the severity of hot flashes and night sweats.
    • Thyme contains antioxidants that support immune function.

Additional Tips for Menopause-Friendly Cooking

  • Include more plant-based proteins: Lentils, tofu, or chickpeas could be substituted for quinoa or added to other meals for additional benefits.
  • Add ground flaxseeds: A tablespoon of flaxseed provides extra fiber and phytoestrogens, which mimic estrogen.
  • Keep meals light and balanced: Eating smaller meals throughout the day helps prevent bloating and stabilizes mood.
  • Hydration is key: Herbal teas like chamomile or peppermint not only hydrate but also soothe digestion and promote relaxation.

Cooking Tips for Best Results

  1. Caramelize the Squash: Roasting cut-side down ensures the squash develops a caramelized edge, enhancing sweetness.
  2. Prepare Grains in Advance: Cooking quinoa and wild rice beforehand saves time and allows the grains to absorb flavors.
  3. Stuff and Bake Right Before Serving: This keeps the squash warm and the stuffing flavorful.
  4. Storage Tip: Leftover squash and stuffing can be stored separately to prevent sogginess. Reheat the squash in the oven to maintain texture.

This dish provides a well-rounded nutrient profile that promotes energy, hormone balance, and long-term health, addressing many challenges that menopausal women face. It’s a satisfying, flavorful option perfect for a holiday spread or a weeknight meal.

5 Easy & Delicious Breakfast Recipes for Women Going Through Menopause

Lynne on September 27, 2024

Going through menopause comes with a lot of changes, and let’s be real, it’s not always a smooth ride. Dealing with a lot of symptoms such as hot flashes, mood swings, and low energy can feel overwhelming. But here’s some good news: what you eat in the morning can make a big difference in how you feel throughout the day.

Breakfast is your chance to set the tone, and when you pack it with the right nutrients, it can help ease some of those common menopause symptoms. Think of it as fueling your body with the kind of energy that won’t leave you crashing later on. We’re talking about meals that balance hormones, support bone health, and boost your mood—while still tasting delicious, of course!

In this post, we’ve rounded up five easy breakfast recipes designed specifically with menopausal women in mind. These recipes are not only packed with fiber, protein, and healthy fats, but they’re also rich in key nutrients like calcium, omega-3s, and magnesium—all of which are super important during this time. Whether you’re a fan of a quick smoothie or love a hearty oatmeal bowl, there’s something here for everyone.

So, grab your fork (or spoon!), and let’s dig into some breakfasts that will have you feeling energized, balanced, and ready to take on the day—no matter what menopause throws your way!

1. Chocolate Chia Seed Pudding with Almonds and Blueberries

Why it’s great:

Chia seeds are rich in omega-3s, which help reduce inflammation and balance hormones, while the addition of cocoa powder gives you a boost of antioxidants. Almonds provide protein and healthy fats, and blueberries are packed with fiber and vitamins—both crucial for women going through menopause.

Recipe:

  • 3 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • 1 tbsp unsweetened cocoa powder
  • 1 tsp vanilla extract
  • 1 tsp honey or maple syrup (optional)
  • Handful of fresh blueberries
  • 1 tbsp slivered almonds

Whisk together the chia seeds, almond milk, cocoa powder, vanilla, and sweetener in a bowl. Refrigerate overnight or for at least 4 hours. In the morning, top with fresh blueberries and almonds for a breakfast that’s equal parts indulgent and nutritious!

2. Avocado & Egg Toast

Why it’s great:

Avocados are a powerhouse of healthy fats, which can help regulate hormones and support brain health during menopause. Adding an egg gives you a perfect protein boost to keep you fuller for longer and maintain steady energy levels throughout the morning. Plus, the combination is super satisfying and delicious!

Recipe:

  • 1 slice whole-grain or sourdough bread
  • ½ ripe avocado
  • 1 boiled, poached, or fried egg
  • Pinch of salt and pepper
  • A drizzle of olive oil
  • Optional toppings: cherry tomatoes, chili flakes, or sesame seeds

Toast the bread until it’s golden and crispy. Mash the avocado on top, and sprinkle with salt and pepper. Add your cooked egg, then drizzle with a bit of olive oil. For extra flavor and texture, throw on some tomatoes or chili flakes.

3. Greek Yogurt Bowl with Banana, Chia Seeds, and Pumpkin Seeds

Why it’s great:

Greek yogurt is a fantastic source of calcium and probiotics, which are vital for bone health and digestion—both of which become more important during menopause. Bananas provide a natural sweetness along with potassium, which can help with bloating, while chia and pumpkin seeds add fiber, healthy fats, and a bit of crunch to keep you satisfied and energized.

Recipe:

  • 1 cup Greek yogurt (plain, unsweetened)
  • 1 ripe banana, sliced
  • 1 tbsp chia seeds
  • 1 tbsp pumpkin seeds
  • Drizzle of honey or maple syrup (optional)

In a bowl, layer the Greek yogurt and top it with sliced bananas. Sprinkle chia and pumpkin seeds on top for texture and a nutrient boost. Add a drizzle of honey or maple syrup for a touch of sweetness if desired. This breakfast is creamy, crunchy, and filled with all the good stuff your body craves during menopause!

4. Oatmeal Porridge Bowl with Walnuts, Apple and Cinnamon

Why it’s great:

Oats are rich in soluble fiber, which helps regulate cholesterol levels and supports heart health—a key concern during menopause. Walnuts provide a healthy dose of omega-3s, which are great for brain health and reducing inflammation. The apple adds a natural sweetness, fiber, and a dose of antioxidants, while cinnamon helps manage blood sugar levels, keeping those energy crashes at bay.

Recipe:

  • ½ cup rolled oats
  • 1 cup almond milk or water
  • 1 small apple, diced
  • 1 tbsp walnuts, chopped
  • ½ tsp cinnamon
  • 1 tsp honey or maple syrup (optional)

Cook the oats in almond milk or water according to package directions. Once creamy, stir in cinnamon and top with diced apple and chopped walnuts. For an extra touch of sweetness, drizzle with honey or maple syrup. This warm, comforting breakfast will keep you satisfied and feeling balanced all morning long!

5. Smoothie with Spinach, Mango and Protein Powder

Why it’s great:

This smoothie is a refreshing way to start the day with a blast of nutrients. Spinach provides magnesium, which helps manage stress and supports muscle function, both important during menopause. Mango is rich in vitamin C and fiber, giving you a sweet, tropical twist, while protein powder ensures you stay full and energized. It’s the perfect balance of greens, fruit, and protein.

Recipe:

  • 1 cup unsweetened almond milk
  • 1 handful spinach
  • ½ cup mango (fresh or frozen)
  • 1 scoop plant-based or whey protein powder
  • 1 tbsp chia seeds or flax seeds (optional)

Blend all ingredients together until smooth. This vibrant green smoothie offers the perfect mix of creamy and fruity flavors, while giving your body the nutrients it needs to feel strong and balanced through the day. Enjoy it as a quick breakfast or post-workout refresher!!

Takeaway

Menopause is a time when your body needs extra care and attention, and breakfast is a great place to start. The recipes above are designed to give you a nourishing, balanced meal that supports hormone health, boosts energy, and keeps you feeling satisfied throughout the day.

By incorporating foods rich in healthy fats, fiber, protein, and essential vitamins, you’re giving your body the nutrients it needs to tackle menopause with more ease and balance.

Here are a few tips to keep your breakfasts nourishing and menopause-friendly:

  1. Add Healthy Fats: Foods like avocados, walnuts, chia seeds, and almond butter are packed with healthy fats that support hormone balance and brain health. Don’t shy away from these—your body needs them!
  2. Focus on Fiber: Menopausal women often struggle with digestion or weight gain, and fiber is your best friend. Oats, fruits, chia seeds, and flax seeds are excellent sources to help keep you regular and support heart health.
  3. Prioritize Protein: Protein helps stabilize blood sugar and keeps you full longer. Adding eggs, Greek yogurt, or protein powder to your meals can prevent those mid-morning energy crashes.
  4. Boost Calcium and Magnesium: As estrogen levels drop, bone health can become a concern. Foods like Greek yogurt, almonds, spinach, and chia seeds are excellent sources of calcium and magnesium, which support bone density and muscle function.
  5. Add Antioxidants: Menopause can increase oxidative stress, so include plenty of antioxidant-rich foods like berries, spinach, and cocoa. These help combat inflammation and support overall well-being.

Quick Tip: Prep ingredients ahead of time! Make overnight chia pudding or pre-chop fruits and veggies for smoothies. This makes it easier to whip up a nutritious breakfast on busy mornings.

By focusing on whole, nutrient-dense foods, you can feel more energized, improve mood stability, and support your overall health through menopause.

Join the Conversation!

We’d love to hear from you!

Whether you’re navigating perimenopause, menopause, or just curious about healthy living, feel free to share your experiences, tips, and favorite recipes.

Have questions? Ask away!

Let’s support each other on this journey—leave a comment below or connect with me on social media.

Lemon-Thyme Chicken with Shaved Brussels Sprouts

Lynne on August 9, 2024

Introducing a dish that not only delights the taste buds but also supports the unique nutritional needs of aging women—Lemon-Thyme Chicken with Shaved Brussels Sprouts. This recipe is packed with ingredients that promote bone health, boost energy, and support overall vitality. The lean chicken provides high-quality protein essential for maintaining muscle mass, while Brussels sprouts offer a rich source of fiber and vitamin K, crucial for bone strength. The addition of almonds and olive oil brings healthy fats that support heart health, and a touch of turmeric adds anti-inflammatory benefits. This meal is a flavorful and wholesome way to nourish your body and maintain your well-being.

Feel free to print, pin and share this recipe!

Lemon-Thyme Chicken with Brussels Sprouts

Menopause Network Contributor
Lemon-Thyme Chicken with Shaved Brussels Sprouts is a healthy and flavorful dish that's perfect for a wholesome dinner. Tender chicken breasts are marinated in a zesty lemon-thyme blend, then seared to golden perfection. Paired with sautéed Brussels sprouts mixed with slivered almonds and dried cranberries, this meal is not only delicious but also packed with nutrients, making it an ideal choice for a nutritious, balanced diet.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Marinating 30 minutes
Total Time 1 hour 20 minutes
Course Main Course
Cuisine American
Servings 4 servings
Calories 350 kcal

Equipment

  • 1 Large bowl for marinating
  • 1 Large skillet or pan
  • 1 Knife
  • 1 Cutting board
  • Measuring spoons
  • 1 Large pan for Brussels sprouts
  • Tongs

Ingredients
  

For the Chicken:

  • 4 boneless skinless chicken breasts
  • 2 lemons 1 for juice, 1 for slices
  • 2 tbsp fresh thyme leaves or 1 tsp dried thyme
  • 3 garlic cloves minced
  • 2 tbsp olive oil
  • ½ tsp ground turmeric
  • ½ tsp ground black pepper
  • ¼ tsp salt

For the Shaved Brussels Sprouts:

  • 3 cups Brussels sprouts thinly sliced or shaved
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • ¼ cup slivered almonds
  • ¼ cup dried cranberries unsweetened
  • 1 tbsp grated Parmesan cheese* optional
  • Salt and pepper to taste

Instructions
 

Marinate the Chicken:

  • In a large bowl, mix the juice of 1 lemon, thyme, garlic, olive oil, turmeric, black pepper, and salt.
  • Add chicken breasts and coat thoroughly. Marinate for at least 30 minutes.

Cook the Chicken:

  • Preheat the oven to 375°F (190°C).
  • Heat olive oil in an oven-safe skillet over medium heat. Sear chicken for 3-4 minutes on each side.
  • Add lemon slices to the skillet and transfer to the oven. Bake for 20-25 minutes until cooked through (165°F or 74°C).

Prepare the Brussels Sprouts:

  • Heat olive oil in a large pan over medium heat.
  • Add shaved Brussels sprouts and sauté for 5-7 minutes.
    Lemon-Thyme Chicken with Shaved Brussels Sprouts
  • Stir in apple cider vinegar, slivered almonds, and dried cranberries. Cook for another 2-3 minutes.
  • Sprinkle with Parmesan if using, and season with salt and pepper.

Serve:

  • Serve chicken with a side of shaved Brussels sprouts.
  • Garnish with extra thyme or lemon slices if desired.

Notes

Nutritional Facts (Per Serving):

  • Calories: 350
  • Protein: 30g
  • Carbohydrates: 15g
  • Fat: 18g
  • Fiber: 5g
  • Sodium: 350mg
  • Sugars: 5g

 

Nutritional Benefits:

  • Chicken: Provides lean protein for muscle maintenance.
  • Turmeric: Offers anti-inflammatory properties, aiding joint health.
  • Brussels Sprouts: High in fiber, vitamin C, and vitamin K, supporting digestion and bone health.
  • Almonds: Contain healthy fats that support heart health.
  • Cranberries: Packed with antioxidants for overall health.

 

Shopping List:

  • 4 boneless, skinless chicken breasts
  • 2 lemons
  • Fresh thyme (or dried thyme)
  • Garlic cloves
  • Olive oil
  • Ground turmeric
  • Ground black pepper
  • Salt
  • Brussels sprouts
  • Apple cider vinegar
  • Slivered almonds
  • Dried cranberries (unsweetened)
  • Parmesan cheese (optional)

 

Tips:

  • Marinate Overnight: For extra flavor, marinate the chicken overnight.
  • Slice Brussels Sprouts Thinly: Use a mandoline or sharp knife for even slicing.
  • Toast Almonds: For added crunch, toast the almonds before adding them to the Brussels sprouts.

 

Storage:

  • Chicken: Store in an airtight container in the refrigerator for up to 3 days.
  • Brussels Sprouts: Store separately in the refrigerator for up to 3 days. Reheat in a pan or microwave.

 

Customization:

  • Vegetarian Option: Replace chicken with marinated tofu or tempeh.
  • Spice It Up: Add a pinch of red pepper flakes to the Brussels sprouts for a spicy kick.
  • Add Grains: Serve with a side of quinoa or brown rice for a more filling meal.

 

Health Disclaimer:

  1. Sodium Content:
    • The recipe contains 350 mg of sodium per serving, which is moderate but may need to be adjusted for individuals on a low-sodium diet, especially those with high blood pressure or heart conditions. Consider reducing the salt or using a salt substitute.
  2. Fat Content:
    • With 18g of fat per serving, this recipe provides healthy fats primarily from olive oil and almonds. However, those monitoring their fat intake, particularly saturated fat, should be mindful. You can reduce the amount of oil or use a lower-fat cooking method.
  3. Caloric Intake:
    • Each serving contains 350 calories, which is appropriate for a main course. However, if you are managing your weight, consider portion control or pairing this dish with a lighter side.
  4. Allergies:
    • This recipe includes almonds, which may be a concern for individuals with nut allergies. Substitute with seeds or omit entirely if necessary.
  5. Carbohydrates and Sugars:
    • The dish includes 15g of carbohydrates and 5g of sugar, mainly from cranberries. Those with diabetes or insulin resistance should be mindful of the sugar content. Opt for a smaller portion of cranberries or choose unsweetened varieties.
  6. Vitamin K Content:
    • Brussels sprouts are high in Vitamin K, which can interfere with blood-thinning medications like warfarin. Those on such medications should monitor their intake and consult with a healthcare provider.
  7. Portion Size:
    • The nutritional facts are based on one serving. Consuming larger portions will increase calorie, fat, sodium, and carbohydrate intake accordingly.
Keyword recipe

Creamy Sweet Potato and Broccoli Soup

Lynne on August 2, 2024

Potato Broccoli Soup

Creamy Sweet Potato and Broccoli Soup Recipe

Abby
This creamy sweet potato and broccoli soup is perfect for easing menopause symptoms. It is rich in vitamins, minerals, and antioxidants that help support overall health and alleviate menopause discomforts. The soup features sweet potatoes, known for their high fiber and beta-carotene content, and broccoli, which is loaded with vitamins C and K.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 4 servings
Calories 210 kcal

Equipment

  • 1 pot large
  • 1 Blender
  • 1 Cutting board
  • 1 Knife
  • 1 peeler
  • measuring cups
  • spoons

Ingredients
  

  • 1 pc sweet potato medium, peeled and diced
  • 1 pc large head of broccoli cut into florets
  • 1 pc medium onion chopped
  • 2 cloves garlic minced
  • 4 cups vegetable broth
  • 1 cup coconut milk or any cream/milk of choice
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon ground nutmeg
  • Fresh parsley chopped (for garnish)

Instructions
 

  • Prepare the Vegetables: Peel and dice the sweet potatoes. Cut the broccoli into florets. Chop the onion and mince the garlic.
  • Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 5 minutes.
  • Cook the Vegetables: Add the diced sweet potatoes and broccoli florets to the pot. Stir to combine with the onion and garlic.
  • Add Broth and Simmer: Pour in the vegetable broth, ensuring the vegetables are covered. Bring to a boil, then reduce the heat and let it simmer until the sweet potatoes and broccoli are tender, about 20 minutes.
  • Blend the Soup: Using a blender or immersion blender, puree the soup until smooth and creamy. If using a blender, work in batches to avoid overfilling.
  • Add Creaminess: Return the pureed soup to the pot. Stir in the coconut milk (or cream/milk of choice), salt, pepper, and ground nutmeg. Simmer for an additional 5 minutes to heat through.
  • Adjust Seasoning: Taste the soup and adjust the seasoning if needed.
  • Serve: Ladle the soup into bowls. Garnish with fresh chopped parsley.

Notes

Potato Broccoli Soup

Nutritional Facts (per serving):

  • Calories: 210
  • Protein: 4g
  • Carbohydrates: 32g
  • Dietary Fiber: 6g
  • Sugars: 7g
  • Fat: 9g
  • Saturated Fat: 5g
  • Cholesterol: 0mg
  • Sodium: 620mg
  • Vitamin A: 400% DV
  • Vitamin C: 110% DV
  • Calcium: 10% DV
  • Iron: 10% DV

Nutritional Benefits:

  • Rich in Vitamins: Sweet potatoes are an excellent source of vitamin A, important for vision and immune function. Broccoli provides high levels of vitamin C, crucial for skin health and immunity.
  • High in Fiber: This soup provides a good amount of dietary fiber, which aids in digestion and can help maintain a healthy weight.
  • Healthy Fats: The use of olive oil and coconut milk introduces healthy fats that are beneficial for heart health.

Shopping List:

  • Sweet Potatoes: 2 medium (approximately 1 lb total)
  • Broccoli: 1 large head
  • Onion: 1 medium
  • Garlic: 2 cloves
  • Vegetable Broth: 4 cups (32 oz)
  • Coconut Milk: 1 cup (8 oz)
  • Olive Oil: 2 tablespoons
  • Salt: 1 teaspoon
  • Black Pepper: 1/2 teaspoon
  • Ground Nutmeg: 1/4 teaspoon
  • Fresh Parsley: 1 small bunch (for garnish)

Tips:

  • Consistency Adjustment: If the soup is too thick for your preference, add more vegetable broth or water until the desired consistency is reached.
  • Enhancing Flavor: For a richer flavor, you can roast the sweet potatoes and broccoli before adding them to the soup.
  • Using a Blender: When blending hot liquids, be sure to allow steam to escape to avoid pressure build-up that can cause spills or burns.

Storage:

  • Refrigeration: Store the soup in an airtight container in the refrigerator for up to 5 days.
  • Freezing: The soup can be frozen for up to 3 months. Let it cool completely before transferring to freezer-safe containers or bags. Thaw in the refrigerator overnight before reheating.

Customization:

  • Add Protein: For a protein boost, consider adding cooked chicken, tofu, or beans.
  • Spice It Up: Add a pinch of cayenne pepper or red pepper flakes for a bit of heat.
  • Dairy Option: If you prefer, you can substitute the coconut milk with dairy milk or cream.
Keyword broccoli, Comfort food, recipe, sweet potato, vegetarian

Green Hormone-Balancing Smoothies

Lynne on July 22, 2024

Green Hormone-Balancing Smoothie

MenopauseNetwork.org
This smoothie is packed with nutrients beneficial for hormone balance. Spinach is rich in iron and magnesium, avocado provides healthy fats, flaxseeds are excellent for phytoestrogens, mixed berries add antioxidants, and almond milk offers calcium and vitamin D. Enjoy this delicious and nutritious drink!
Print Recipe
Prep Time 7 minutes
Total Time 7 minutes
Course Snack
Cuisine American, plant-based
Servings 2
Calories 282 kcal

Equipment

  • 1 Blender
  • 1 Measuring cup
  • 1 Spoon
  • 1 Knife
  • 1 Cutting board

Ingredients
  

  • 1 cup fresh spinach
  • ½ pc ripe avocado
  • 1 tsp flaxseeds
  • 1 cup mixed berries fresh or frozen
  • 1 cup almond milk unsweetened

Instructions
 

Prep Ingredients:

  • Wash the spinach thoroughly.
  • Cut the avocado in half, remove the pit, and scoop out the flesh.

Blend:

  • Add the spinach, avocado, flaxseeds, mixed berries, and almond milk to a blender.
  • Blend until smooth. If the smoothie is too thick, add more almond milk a little at a time until you reach your desired consistency.

Notes

Green Hormone-Balancing Smoothie

Green Hormone-Balancing Smoothie

Nutritional Facts

Here’s an approximate calorie breakdown for the Green Hormone-Balancing Smoothie:
  • 1 cup fresh spinach: ~7 calories
  • 1/2 ripe avocado: ~120 calories
  • 1 tablespoon flaxseeds: ~55 calories
  • 1 cup mixed berries: ~70 calories
  • 1 cup unsweetened almond milk: ~30 calories
Total: Approximately 282 calories
Keep in mind that these values are estimates and can vary slightly based on the specific brands and sizes of your ingredients.


Nutritional Benefits:

  • Spinach: Rich in iron, magnesium, and vitamin K, which are crucial for energy levels and bone health.
  • Avocado: Provides healthy monounsaturated fats, which support hormone production and heart health.
  • Flaxseeds: High in omega-3 fatty acids and lignans, which help balance hormones and support heart health.
  • Mixed Berries: Packed with antioxidants and vitamins, supporting overall health and reducing inflammation.
  • Almond Milk: A good source of calcium and vitamin D, important for bone health, especially in perimenopausal women.

Tips:

  • Smooth Consistency: Blend on high until smooth. If your smoothie is too thick, gradually add more almond milk until you achieve your desired consistency.
  • Sweetness Level: Taste the smoothie before serving. If you prefer a sweeter taste, add a teaspoon of honey or maple syrup.
  • Cold Smoothie: Add a handful of ice cubes or use frozen berries to make the smoothie colder and thicker.
  • Protein Boost: Add a scoop of plant-based protein powder if you want to increase the protein content, making it a more substantial meal replacement.

Storage:

  • Immediate Consumption: This smoothie is best consumed immediately to enjoy the maximum nutritional benefits.
  • Refrigeration: If you need to store it, keep it in an airtight container in the refrigerator for up to 24 hours. Stir or shake well before drinking.

Customization:

  • Greens: Feel free to substitute spinach with other leafy greens like kale or Swiss chard.
  • Fruits: Experiment with different fruits such as bananas, mangoes, or apples for a variety of flavors and nutrients.
  • Seeds and Nuts: Add chia seeds, hemp seeds, or a tablespoon of almond butter for additional nutrients and texture.
Enjoy your healthy, delicious, and hormone-balancing smoothie! Would you like any more tips or adjustments?
Keyword recipe, shake, smoothies

Heart-Healthy Beetroot and Salmon Salad with Citrus-Walnut Dressing

Lynne on February 9, 2024

Let’s whip up something special for Valentine’s Day, a meal that’s as good for the heart as it is for the soul, especially tailored for those navigating menopause. We’re talking about a gorgeous Heart-Healthy Beetroot and Salmon Salad topped off with a zesty Citrus-Walnut Dressing. This dish is a triple treat: it’s packed with nutrients that support hormonal balance, it’s super easy to make, and you can easily find the ingredients at your local grocery store. So, whether you’re cooking for a loved one or treating yourself, this recipe is all about celebrating love and health in one delicious meal. Let’s dive in!

Ingredients:

  • For the Salad:
    • 2 medium beetroots, roasted and sliced
    • 2 (6-ounce) salmon fillets, skin-on
    • 4 cups mixed salad greens (such as spinach, arugula, and watercress)
    • 1/2 red onion, thinly sliced
    • 1 avocado, sliced
    • 1/4 cup walnuts, toasted and chopped
    • Olive oil
    • Salt and pepper, to taste
  • For the Citrus-Walnut Dressing:
    • 3 tablespoons extra virgin olive oil
    • 1 tablespoon fresh orange juice
    • 1 tablespoon fresh lemon juice
    • 1 teaspoon honey (optional, depending on dietary needs)
    • 1 small garlic clove, minced
    • 2 tablespoons walnuts, finely chopped
    • Salt and pepper, to taste

Preparation Steps:

  1. Preheat the Oven & Roast Beetroots: Preheat your oven to 400°F (200°C). Wrap the beetroots in foil and roast until tender, about 45-60 minutes. Once cool, peel and slice.
  2. Cook the Salmon: Season the salmon fillets with salt and pepper. Heat a skillet over medium-high heat with a drizzle of olive oil. Place the salmon skin-side down and cook for 5-6 minutes, then flip and cook for another 3-4 minutes or until desired doneness. Let it rest for a few minutes before slicing.
  3. Prepare the Citrus-Walnut Dressing: In a small bowl, whisk together the olive oil, orange juice, lemon juice, honey, minced garlic, and chopped walnuts. Season with salt and pepper to taste.
  4. Assemble the Salad: In a large bowl, toss the mixed greens and red onion with half of the dressing. Divide the greens onto plates, then top with roasted beetroot, avocado slices, and salmon. Drizzle with the remaining dressing and sprinkle with toasted walnuts.

Serving Suggestions:

Serve this nutritious and flavorful salad with a side of whole-grain bread or crackers to add a crunchy texture and to increase fiber intake, important for digestive health during menopause.

Benefits for Menopausal Women:

  • Omega-3 Fatty Acids: Support heart health and may help with hormonal balance.
  • Antioxidants: Beetroot contains betaine and other compounds that may help reduce inflammation and oxidative stress.
  • Healthy Fats: Avocado and walnuts provide monounsaturated fats and omega-3s, crucial for maintaining healthy cholesterol levels.
  • Fiber: Promotes digestive health and helps manage weight by keeping you fuller for longer.

Here’s a detailed shopping list for the “Heart-Healthy Beetroot and Salmon Salad with Citrus-Walnut Dressing.” This list is designed to prepare a romantic meal for two, perfect for a special Valentine’s Day celebration while keeping health in mind. This shopping list ensures you have all the necessary ingredients to prepare a delicious and nutritious Valentine’s Day meal that supports the well-being of menopausal women, focusing on heart health, hormonal balance, and ease of preparation.

Shopping List:

Fresh Produce:

  • 2 medium beetroots
  • 4 cups mixed salad greens (e.g., spinach, arugula, watercress)
  • 1/2 red onion
  • 1 avocado
  • 1 orange (for fresh juice)
  • 1 lemon (for fresh juice)
  • 1 small garlic clove

Seafood:

  • 2 (6-ounce) salmon fillets, skin-on

Nuts & Seeds:

  • 1/4 cup + 2 tablespoons walnuts (for salad and dressing)

Pantry Staples:

  • Olive oil (extra virgin preferred)
  • Honey (optional, depending on dietary needs)
  • Salt
  • Black pepper

Optional:

  • Whole-grain bread or crackers (to serve alongside)

Notes:

  • Beetroots: Look for firm, smooth beetroots with unblemished skins. They can be roasted ahead of time to save on preparation.
  • Salmon: Fresh, high-quality salmon is best for this recipe. If unavailable, frozen fillets can be used but allow them to thaw completely before cooking.
  • Mixed Salad Greens: Pre-washed mixed greens save time. Feel free to customize the mix based on preference or availability.
  • Walnuts: Toasting the walnuts before adding them to the salad enhances their flavor. This can be done in a dry skillet over medium heat for a few minutes until fragrant.

This Valentine’s recipe is designed to be both a treat and a healthy choice for menopausal women, focusing on ease of preparation and the availability of ingredients to ensure a stress-free and loving celebration.

Print this recipe + Shopping List

Heart-Healthy Beetroot and Salmon Salad with Citrus-Walnut DressingDownload
Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan

Fenugreek and Lentil Soup Delight

Lynne on November 3, 2023

This Fenugreek and Lentil Soup Delight is one of our easy recipes for menopause. This soup is designed with menopausal women in mind, as it includes fenugreek, which is known for its potential benefits in alleviating some menopausal symptoms. Fenugreek contains phytoestrogens, which are plant compounds that can mimic the hormone estrogen in the body, helping to balance hormonal fluctuations that occur during menopause. You can read more about the benefits of fenugreek to menopausal women here.

Moreover, this recipe is easy to prepare, making it a practical choice for women going through menopause who may not have the energy or time for complicated cooking. With a relatively short prep time of just 10 minutes and a total cooking time of 30 minutes, it’s a convenient and nutritious option for those looking to incorporate menopause-friendly foods into their diet.

The combination of red lentils, rich in protein and fiber, with the warming and aromatic spices like cumin, coriander, and ginger, creates a comforting and flavorful soup that can provide both physical and emotional comfort during this transformative phase of life. By enjoying dishes like this Fenugreek and Lentil Soup Delight, women can take a proactive approach to managing their menopausal symptoms while enjoying a delicious and nourishing meal.

Try this recipe and let us know what you think!

Fenugreek and Lentil Soup Delight

Serving SizePrep TimeCook TimeTotal TimeDifficulty
4 servings10 mins30 mins40 minsEasy
Menopause Comfort Soup: Fenugreek and Lentil Delight

Ingredients:

1 cup dried red lentils, rinsed and drained
1 tablespoon fenugreek seeds
1 small onion, finely chopped
2 cloves garlic, minced
1 carrot, diced
1 celery stalk, diced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon turmeric powder
1/4 teaspoon ground ginger
4 cups vegetable broth
2 cups water
Salt and pepper to taste
2 tablespoons olive oil
Fresh cilantro or parsley for garnish (optional)

Instructions:

  1. Heat the olive oil in a large pot over medium heat. Add the fenugreek seeds and sauté for a minute or until they start to release their aroma.
  2. Add the chopped onion, garlic, carrot, and celery to the pot. Sauté for about 5 minutes until the vegetables become tender.
  3. Stir in the ground cumin, ground coriander, turmeric, and ground ginger. Cook for another 2 minutes to toast the spices.
  4. Add the rinsed red lentils to the pot and stir to combine with the vegetables and spices.
  5. Pour in the vegetable broth and water. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the lentils are soft and fully cooked.
  6. Season the soup with salt and pepper to taste. Adjust the seasonings as needed.
  7. Use an immersion blender to blend the soup until it reaches your desired consistency. If you don’t have an immersion blender, you can transfer the soup in batches to a regular blender, blend, and then return it to the pot.
  8. Taste the soup and adjust the seasoning if necessary.
  9. Serve the fenugreek and lentil soup hot, garnished with fresh cilantro or parsley if desired.

Enjoy this comforting and menopause-friendly meal!

Can Rosemary Oil Help in Hair Growth?

Lynne on September 6, 2023

Ever heard about the magic of rosemary oil for hair? This isn’t just your regular kitchen herb. Rosemary oil, rooted deep in history, is quite the champ for boosting hair growth and tackling thinning spots.

Does this stuff actually work, though?

John Horton’s Health Essentials podcast recently talked about rosemary oil for hair growth, not the cooking kind. Dr. Shilpi Khetarpal, a Cleveland Clinic dermatologist, was on the show to chat about this interesting topic. She said hair is a big deal, culturally and personally, and it’s a common concern in her practice, especially in our online world.

They discussed a 2015 study that compared rosemary oil to 2% minoxidil (Rogaine). The results were promising, but you got to be consistent with using it. They recommend applying it to your scalp every day, though some people might not like the oily feeling.

Dr. Khetarpal explained that rosemary oil, from the actual plant, has a bunch of good properties. It can help with tissue repair, cell turnover, and even scalp circulation. This increased blood flow can feed your hair follicles and lead to healthier hair. Plus, rosemary oil’s anti-inflammatory and antioxidant properties can help fight hair loss and promote growth.

If you’re thinking about trying rosemary oil, Dr. Khetarpal has some tips. Get a pure, fragrance-free version and do a patch test first. There are a bunch of commercial products with rosemary oil, but choose a reputable brand. How you apply it depends on your hair type, but a small amount (about a teaspoon) should be enough for your whole scalp. For best results, use it two to three times a week for at least six months.

What happens if you put rosemary oil in your hair?

Well, the oil itself can be a bit of a buzzkill for your hairdo. If you’ve got thin or fine hair or not a ton of it, using rosemary oil might leave your locks looking all greasy and weighed down. Not a good look, right? If that’s your jam, try slathering this stuff on as a pre-shampoo treatment, but only on days when you’re planning to use a clarifying shampoo.

So, how often should you get cozy with rosemary oil in your hair?

If you’re battling the itchiness from dandruff, mix the oil with some other stuff and slap it on your scalp three to four times a week. Give your noggin a 20-minute massage, then wash it all out with shampoo.

Now, if you’re one of those fine-haired peeps or your scalp’s got a thing for producing extra oil, you might want to use rosemary oil as a scalp treat once a week. Just remember to wash it out pronto to dodge the greasy look.

Can you snooze with rosemary oil in your hair?

Nope, that’s a no-go, according to our expert. Leaving any oil hanging out on your scalp all night can mess with your scalp’s little ecosystem, causing itchiness and redness. And guess what? This rule applies to all oils, not just rosemary.

So, how should you actually use rosemary oil for your hair?

  • Well, don’t just go dumping it straight on your head. Start slow – like once or twice a week.
  • Mix about five drops of rosemary essential oil with a friendly carrier oil like coconut or jojoba.
  • Give your scalp a little love for five to ten minutes, then rinse it out. Diluting the pure stuff helps tone down its power and keeps your skin from getting all cranky.
  • If you’re feeling adventurous, you can blend rosemary oil with other essential oils.
  • Or, if you’re a lazy genius, just toss some in your regular shampoo or conditioner and get the benefits while you wash.

DIY Rosemary Oil Recipe using Fresh Rosemary

DIY Rosemary Oil for Hair Growth

Ingredients

  • 1/2 cup of castor oil
  • 1/2 cup of coconut oil
  • 1/2 cup of fresh rosemary sprigs

Directions

  1. Wash the rosemary sprigs thoroughly under tap water to ensure they’re free from any contaminants. Gently dab them with a dry cloth.
  2. Finely dice the rosemary to bring out its fragrant essence.
  3. In a saucepan, combine the coconut and castor oil, then mix in the diced rosemary.
  4. Warm the mixture on a low flame, allowing it to infuse for roughly 30 minutes. Make sure to stir now and then to avoid the rosemary from adhering to the pan’s base.
  5. Once done, set the saucepan aside and give the oil some time to cool down.
  6. Position a fine sieve over a pristine container or jar. Gradually pour the oil, ensuring the rosemary remnants are trapped by the sieve.
  7. Gently press the rosemary against the sieve using a spoon or your fingers to squeeze out any lingering oil.
  8. Dispose of the residual rosemary and pour the purified rosemary oil into a sterile, tinted glass container for keeping.
  9. To maintain the oil’s efficacy, store the container in a shaded, chilly spot.

And if you’re not into DIY mode, no sweat. There are plenty of hair products out there that already have rosemary oil in the mix. So, go ahead, pamper those locks!

Recipe: Easy Salmon-Spinach Salad

Lynne on August 4, 2023

Here’s a recipe for Salmon and Spinach Salad, which is rich in omega-3 fatty acids, antioxidants, and other nutrients that can be beneficial during menopause.

Easy-Prep Salmon and Spinach Salad

Serving SizeTimeDifficulty
2Prep Time: 10 minutes
Cooking Time: 12-15 minutes
Total Time: 22-25 minutes		Super Easy

Ingredients:

  • 1 salmon fillet (about 6 oz)
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 3 cups fresh spinach leaves, washed and drained
  • 1/4 cup cherry or grape tomatoes, halved
  • 1/4 cup cucumber, sliced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup avocado, sliced
  • 1 tablespoon pumpkin seeds or flaxseeds
  • 2 tablespoons feta cheese, crumbled (optional)
  • Lemon wedges for serving

Dressing:

  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • Salt and pepper, to taste

Instructions:

  1. Salmon: Preheat your oven to 400°F (200°C). Place the salmon on a baking sheet lined with parchment paper. Drizzle with olive oil, then season with salt and pepper. Bake in the preheated oven for 12-15 minutes or until the salmon flakes easily with a fork.
  2. Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper. Adjust the seasoning according to your taste.
  3. Salad: In a large bowl, combine the spinach, cherry tomatoes, cucumber, red onion, and avocado. Toss the salad with half of the dressing.
  4. Serve: Place the dressed salad on a plate. Top with the baked salmon fillet. Drizzle the remaining dressing over the salmon. Sprinkle with pumpkin seeds or flaxseeds, and feta cheese if using. Serve with lemon wedges on the side.

Benefits:

  • Salmon: Rich in omega-3 fatty acids, which may help reduce the frequency and severity of hot flashes during menopause.
  • Spinach: High in magnesium, which can help improve mood and sleep in menopausal women.
  • Pumpkin Seeds/Flaxseeds: Both are a source of phytoestrogens, which may help balance hormones.
  • Avocado: Contains healthy fats and fiber, which are good for cardiovascular health.
  • Olive Oil: Rich in monounsaturated fats and vitamin E, which supports heart health and skin elasticity.

Enjoy your meal!

Approximate nutritional estimate for the Salmon and Spinach Salad recipe:

Nutrition Facts

Serving Size1plate
Servings2
Amount Per Serving
Calories530-570 kcal
% Daily Value *
* % Daily Values are based on a 2,000 calories diet. Your daily value may be higher or lower depending on your calorie needs.
Free Download: 4-Week Menopause Friendly Meal Plan

Salmon and Spinach Salad (Approximate Nutritional Information per serving):

  • Calories: 530-570 kcal
    • Salmon: ~367 kcal (for a 6 oz fillet)
    • Olive oil (used in baking and dressing): ~150 kcal (approx. 3 tablespoons in total)
    • Avocado: ~40 kcal (for 1/4 of a medium avocado)
  • Protein: 38-40g
    • Salmon: ~34g (for a 6 oz fillet)
    • Feta cheese: ~2g (optional ingredient)
    • Spinach, avocado, and other vegetables: ~2-4g combined
  • Total Fat: 38-42g
    • Salmon: ~22g (for a 6 oz fillet)
    • Olive oil: ~14g (approx. 3 tablespoons)
    • Avocado: ~3.5g (for 1/4 of a medium avocado)
  • Carbohydrates: 8-12g
    • Spinach, tomatoes, cucumber, and red onion: ~6-10g combined
    • Dijon mustard and other dressing ingredients: ~1-2g
  • Dietary Fiber: 4-6g
    • Spinach, avocado, and other vegetables: ~4-6g combined
  • Omega-3 Fatty Acids: This would be present in a significant amount, primarily from the salmon and to a smaller extent from flaxseeds or pumpkin seeds if used. Omega-3 content in a 6 oz salmon fillet can range between 2,500-3,000mg.
  • Micronutrients: High in Vitamin D, Vitamin B12, magnesium (from spinach), Vitamin K, Vitamin E (from olive oil), and potassium (from avocado).

Please note that the values are approximate and can vary based on the specific sizes and brands of ingredients used. For an exact nutritional count, you’d need to use a specific nutrition calculator or software that takes into account the exact brands and quantities of each ingredient.