7 Menopause-Friendly Ingredients

raw fish salad
You might not be able to eat your way out of your symptoms, but you can add foods to you diet to help your body cope. Nutritionist Alli Godbold shares seven things to add to your shopping list.

Your Shopping List

  • For the best menopause ingredients, look no futher:
  • Green tea to help with a liver detox of hormones
  • Flax seeds which are phytoestrogenic to balance oestrogen levels
  • Alfalfa sprouts which are phytoestrogenic and help with the delicate balance of hormones
  • Nori seaweed provides iodine for the thyroid, as an underactive thyroid can be an issue for perimenopausal women
  • Parsley for its vitamin C and magnesium which support the adrenals, aka the stress glands
  • Sage to reduce hot flushes
  • Oily fish for brain support and to help with memory

Matcha Green Tea Latte

Ingredients

  • Matcha Green Tea Powder (from amazon.co.uk)
  • Milk (almond milk is delicious)
  • Hotwater

Method

  1. Sift one tsp of Matcha green tea powder into a mug and add three tbsps of hot water, mixing to a smooth paste.
  2. Pour heated milk over the Matcha paste to make a delicious latte.

Flax Seed Crackers

Serving Size

Makes two c30cm square crackers which can then be divided however you like – I suggest around 20 crackers of c5cm squared.

Ingredients

  • 100g ground flaxseed (Linwoods at Waitrose is a good range)
  • 100g seeds (try a mixture of sesame, sunflower and pumpkin seeds)
  • 100g gluten free flour (vary with each batch, I like to use quinoa and buckwheat)
  • Olive oil
  • Sea salt or tamari soy sauce

Method

  1. Mix all of the ingredients together with enough water (about 150ml) and a little oil to make a stiff dough.
  2. Line two baking trays with baking parchment and divide the dough into two portions, placing one on each tray.
  3. Place another layer of baking parchment on top of the first portion of dough and roll it out between the sheets of parchment, to form a thin layer (2mm thick). Repeat with the other half of dough.
  4. Remove the top sheet of parchment and score the crackers to make them easier to break to the correct size after cooking.
  5. Bake in a medium hot oven (180 deg C) for approx. 20 mins until no longer soft. Keep an eye on the crackers as they catch very easily if you turn your back on them. You may like to turn the crackers mid-way through, removing the paper that was on the underside.
  6. Cool on a wire rack. When cold, break into crackers. Store in an airtight container.

Alfalfa Sprout Salad

Serving Size

Serves 4

Ingredients

  • Four red apples, sliced into thin matchsticks
  • Juice of half a lemon
  • Handful of sliced almonds
  • Medium cucumber, chopped
  • Handful fresh mint leaves, finely chopped
  • 200g spinach leaves
  • Large handful alfalfa sprouts
  • For the dressing
  • Tbsp lemon juice, plus zest
  • Three tbsp extra-virgin olive oil
  • ¼ tsp salt
  • ¼ tsp ground black pepper

Method

  1. Combine the dressing ingredients in a small bowl and mix well (or shake together in a small clean jam jar).
  2. Combine all of the salad ingredients except the sprouts in a large bowl, dress with half of the lemon dressing.
  3. Add the alfalfa sprouts and drizzle with as much of the remaining dressing as required.

Nori Seaweed Sushi

My go-to for Japanese ingredients is Clearspring – Waitrose.com stocks them. I use their Nori seaweed, brown rice vinegar and their Tamari soy sauce.

Serving Size

Makes two rolls (eight pieces)

Ingredients

  • 250g cooked brown short grain or sushi rice (approx. 100g dry weight)
  • Brown rice vinegar
  • Three Nori seaweed sheets
  • 2 tbsp Tamari soy sauce
  • 2 spring onions, finely cut lengthwise
  • 1 slice smoked salmon, cut into 1cm wide strips
  • 1 carrot, finely cut lengthwise
  • Half avocado, flesh cut into long strips
  • 2cm fresh root ginger, peeled and cut into fine strips

Method

  1. Cook the rice and allow to cool. When the rice has cooled add a few drops of Japanese brown rice vinegar and mix through.
  2. Lay a sheet of seaweed on the sushi mat, if you have one, shiny side down. Arrange a thin layer of rice (approx 1cm thick) in a square to cover the nori seaweed, leaving a border of 2cms at the top of the sheet furthest from you.
  3. Across the middle of the rice lay thin strips of spring onion, smoked salmon, carrot, cucumber and ginger.
  4. Carefully and firmly roll the whole lot tightly into a roll (this is easier with a mat but also possible by hand), wetting the free edge of seaweed and pressing to seal. Repeat to make 2 rolls.
  5. Cut with a sharp, wet knife into 4 pieces per roll. Serve with a small dish of tamari soy sauce for dipping

Coconut, Lime and Parsley Salad

Serving Size

Serves 4

Ingredients

  • Large bunch of flat leaf parsley, finely chopped
  • Bunch of mint leaves, finely chopped
  • 100g freshly grated coconut (I use my food processor but you can grate by hand. Whatever you do, use fresh coconut fresh – dessicated just won’t taste as good)
  • Two limes, juiced
  • Small red onion, thinly sliced
  • Large handful cherry tomatoes, chopped
  • Two spring onions, finely choppedTwo celery sticks, finely sliced
  • Seeds of one pomegranate

Method

  1. Place the grated coconut in a bowl and season with the lime juice, sea salt and black pepper.
  2. Add the rest of the ingredients and mix well.

Tray Baked Chicken with Sage and Chorizo

Serving Size

Serves 4

Ingredients

  • Four free range chicken breasts, cut in half lengthwise
  • Three tbsp olive oil
  • Three red peppers100g cooking chorizo, sliced
  • Two garlic cloves, chopped
  • Two tbsp sage leaves, chopped
  • Two tsp thyme leaves
  • Zest and juice of one lemon
  • Sea salt and ground black pepper

Method

  1. Pre heat oven to 180 ºC.
  2. Season the chicken. Heat two tbsp olive oil in a large heavy based pan and brown the chicken for approx. five mins. Set aside.
  3. Add the remaining olive oil to the same pan and saute the chorizo for a few minutes. Add the peppers, garlic, sage and thyme and continue to cook for a few more minutes.
  4. Put the pepper mix into a roasting tin and place the chicken pieces on top. Sprinkle the lemon zest and half of the lemon juice over the chicken. Roast in the oven for 30-40 mins. turning after 20 mins.
  5. Serve with a mixed salad.

Mexican Salmon

Serving Size

Serves 4

Ingredients

  • Four fillets of salmon
  • Zest and juice of one lime
  • One and a half tsp Chipotle paste (from Waitrose Cooks’ Ingredients) or one red chilli, chopped finely
  • One tbsp maple syrup
  • Sea salt

Method

  1. Preheat oven to 200°C
  2. Whisk together the lime zest and juice, Chipotle paste and maple syrup along with a pinch of salt.
  3. Line a baking tray with parchment paper, place the salmon on the paper and pour the mixture over it.
  4. Bake in the oven for about 15 mins, or until the salmon is just cooked through (timing depends on the thickness of the fillet).
  5. Delicious served with avocado, brown rice and a few spinach leaves and cherry tomatoes.

Find more of Alli’s delicious recipes at www.feedyourhealth.co.uk

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