BY CHEF KATIE MIST

Lamb Kofta with Whipped Feta

Newsflash! Women need a ton of protein during perimenopause and menopause. As our muscle mass begins to decline we it's imperative to ramp up protein consumption so we can stay strong. Protein helps support muscle development and rebuilding. We love this Lamb Kofta with Whipped Feta recipe, not only for the big dose of protein, but also for the calcium in the feta which helps support strong bones as our density starts to decline. Serve alongside Chef Katie's Simple Chopped Mediterranean Salad for a nutrient-rich, flavor-packed meal.

Cook Time: 12 -15 minutes | Prep time: 15 -20 min | Serves/Serving: Servings = 4

Ingredients

• 1 pound ground lamb (or beef/chicken/turkey/venison)

• 1 small red onion, finely diced

• 2 cloves garlic, finely chopped

• 1⁄2 cup fresh Italian parsley, finely chopped

• 1⁄2 cup fresh mint, finely chopped

• 2 teaspoons ground cumin

• 2 teaspoons ground coriander

• 1⁄2 cup pistachios, chopped

• 1 teaspoon salt

• 10 grinds fresh black pepper

• 1 egg

• Extra virgin olive oil for cooking

Whipped Feta (recipe follows)

• Fresh Italian parsley, chopped, for garnish

• 7 ounces good-quality sheep’s milk feta in brine, drained

• 1 tablespoon lemon juice

• 2 tablespoons extra virgin olive oil

Instructions

1. Heat oven to broil.

2. Combine all ingredients (except the olive oil) in a large bowl and mix thoroughly.

3. Taste mixture for seasoning: heat a small pan over medium heat, drizzle oil so that it doesn't stick, then add a spoonful of the lamb mixture and cook about 2-3 minutes per side, or until cooked through. Taste and add more salt and pepper if necessary.

4. Oil a sheet tray with olive oil.

5. Divide the lamb mixture onto the sheet tray into about 1⁄3 cup portions.

6. Roll each portion into a ball, then form into a football-like shape.

7. Drizzle with olive oil.

8. Broil for 12-15 minutes, or until browned and cooked through.

9. To serve, spoon whipped feta onto a plate and spread out slightly.

10. Top with kofta and a sprinkle of parsley.

11. Blend all ingredients in a food processor until smooth and slightly airy.

12. Any extra can be stored in an airtight container in the fridge for 5-7 days.

Explore More Recipes

chevron_left chevron_right

BREAKFAST DESSERT

Strawberry Chia Pudding

This Strawberry Chia Pudding is creamy, satisfying and quietly overachieving in the nutrition department. Equal parts easy breakfast, snack and “I need something sweet but also functional,” this perimenopause-friendly recipe is packed with protein, fiber and healthy fats to support energy, metabolism and overall wellness in midlife. Basically, it’s dessert energy with a wellness résumé. Strawberries bring vitamin C, antioxidants and fiber to support immune health, collagen production and healthy aging, while lemon juice adds brightness plus an extra boost of antioxidants. Chia seeds may be tiny, but they are nutritional powerhouses loaded with fiber, plant-based omega-3 fatty acids and minerals that support digestion, heart health and blood sugar balance. These are all especially important during perimenopause and menopause when metabolism and gut health can start acting unpredictably. Greek yogurt adds protein to help support muscle maintenance, satiety and stable energy levels, while coconut milk or nut milk provides creaminess and healthy fats that help make this pudding deeply satisfying. A touch of honey balances the tartness naturally, vanilla makes everything taste like a treat and granola adds the perfect crunchy finish. The result is a nutrient-dense chia pudding recipe that supports overall health and gut health while still feeling like the kind of breakfast you’d happily eat on repeat.

Read now

DINNER SALAD SEAFOOD

Shrimp Chopped Salad with Tahini, Shallot & Spinach Vinaigrette

This Shrimp Chopped Salad with Tahini, Shallot & Spinach Vinaigrette is crunchy, creamy, protein-packed and unapologetically extra in the best possible way. Loaded with fiber, healthy fats, and nutrient-dense ingredients, this is the kind of perimenopause and menopause recipe that supports your body while still feeling like something you’d order at an overpriced wellness café with very aggressive lighting. Shrimp delivers lean protein to help support muscle maintenance, metabolism and satiety during midlife, when hormonal changes can make energy dips and blood sugar swings a little more dramatic than necessary. Crunchy green cabbage and Persian cucumbers bring hydration, fiber and gut-friendly compounds that support digestion and overall wellness, while avocado, pistachios and tahini provide healthy fats that help support hormone health, brain function and heart health. Hemp seeds and sesame seeds add extra plant-based protein, minerals and omega fatty acids for even more nutritional support. And then there’s the vinaigrette. Swoon. It's bright, creamy and doing the absolute most for your health. Spinach delivers iron, folate and magnesium to support energy and muscle function, while garlic, shallots and scallions contain antioxidant-rich compounds that may help support immune health and inflammation balance. Fresh dill, oregano and lemon juice layer in flavor and polyphenols, while nutritional yeast adds a savory, cheesy note plus B vitamins that support energy production and nervous system health. Tossed together, this chopped salad is fresh, satisfying and proof that healthy midlife meals do not need to be boring and a form of punishment.

Read now

DAIRY FREE DINNER MEATS

Orange-Miso Chicken & Asparagus

This Orange-Miso Chicken & Asparagus is what happens when comfort food gets a wellness upgrade. Packed with lean protein, colorful vegetables and bold umami flavor, this easy dinner supports women through perimenopause and menopause with nutrients that help fuel energy, metabolism and overall health, without requiring a sink full of dishes or a degree in functional medicine. Chicken breast delivers high-quality protein to help support muscle mass, strength and satiety during midlife, when hormonal shifts can make maintaining lean muscle a little more complicated. Asparagus brings fiber, folate and prebiotic compounds that support digestion, gut health and healthy detoxification pathways, while corn adds natural sweetness, antioxidants and satisfying carbohydrates for balanced energy. Scallions, garlic and fresh ginger don’t just make this dish wildly flavorful. They also contain plant compounds that support immune health and inflammation balance. The glossy orange-miso sauce is where the magic happens. White miso contains fermented ingredients that may support gut health, while ginger, citrus and rice vinegar brighten the dish with flavor and antioxidants. Coconut or avocado oil provides healthy fats for cooking, and a drizzle of sriracha adds just enough heat to wake up your taste buds and possibly your mood. Sweet, savory, nourishing and deeply satisfying, this is the kind of perimenopause-friendly recipe that makes healthy eating feel a whole lot less like homework.

Read now