Recipes

Cinnamon Banana Smoothie

This Cinnamon Banana Smoothie recipe is a girl's best friend (especially if the girl is in perimenopause or menopause). With cauliflower as the secret ingredient, you’ll not only be downing this meal-in-a-glass, you’ll also be getting in some veggies. Not to mention, it only takes 5 minutes to make, so you basically don't have an excuse NOT to make it! Dates and bananas play starting roles in this recipe. Dates are packed with nutrients that help support bone health and blood sugar regulation. But it doesn't stop there. Bananas, the original "super food", are healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients. The Cinnamon Banana Smoothie recipe also features cashew butter which is chock full of protein. With all these menopause-supporting nutrients packed in your glass, you’ll be ready to attack the day head-on.

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BREAKFAST SEAFOOD SIDES

Smoked Salmon Platter (Breakfast, Lunch or Dinner!)

Nothing says good-for-you and delicious as much as smoked salmon. Combine smoked salmon with avocados, seeds, nuts, hard boiled eggs and cucumbers and you have a winner. Not to mention that this simple, yet nutritious meal takes less than 15 minutes to make. Oh, and did we mention it's a meal solution for breakfast, lunch or dinner?! Healthy fats for brain health, protein and fiber make this an elegant, yet epic way to start or end your day. This platter is really a blank canvas, and you can design it however you see fit. Start by adding some of your other favorite flavors like fresh, chopped dill, sliced pickled jalapeño, lemon wedges, capers, sliced tomato, sliced red onions -- the possibilities are limitless.

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BREAKFAST GLUTEN FREE VEGAN

Black Bean & Green Chili Egg Bites

Chef Katie's mom used to make a green chili casserole when she was a kid and it was the BEST. There’s just something about eggs and green chilies, oh and cheese! These Black Bean & Green Chili Egg Bites are an updated, contemporary, girl-on-the-go version of the traditional green chili casserole. The addition of black beans for fiber and fresh salsa to really kick up the flavor of your everyday eggs. pPus the cilantro imparts that perfect pop of bright freshness. This is a great grab-and-go during the week, but also feels nice enough to sit down with on a slow Sunday morning. Did we mention these morning marvels are packed with lean protein from the eggs and black beans. Protein morning power!

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BEVERAGE BREAKFAST DAIRY FREE

Berry Flax Smoothie

This Berry Flax Smoothie may taste like a treat, but it’s working overtime for your midlife body. Mixed berries deliver antioxidants, vitamin C and fiber to support immune health, healthy aging and inflammation balance, while mango adds natural sweetness plus skin-loving nutrients. Flax seeds bring plant-based omega-3s and lignans that may support heart health, hormone balance and digestion during perimenopause and menopause. Sneaky cauliflower adds extra fiber and phytonutrients to support metabolic health without changing the flavor. Protein powder and cashew butter help support muscle mass, blood sugar balance and satiety — because midlife metabolism is already doing enough gymnastics on its own. Add nut milk for creaminess and minerals, plus a drizzle of honey for a touch of sweetness, and you’ve got a smoothie that supports energy, wellness and whole-body nourishment sip by sip.

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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.

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Healthy Recipes for Menopause