Recipes

Chilled Cucumber Avocado Soup with Pomegranate Almond Garnish

This Chilled Cucumber Avocado Soup recipe is perfect for a hot summer day or evening. Topped with a Pomegranate Almond Garnish, this cold soup will help nourish your body. Loaded with nutrient-dense ingredients, eating meals made from whole, real foods are critical as you navigate menopause. Avocados are naturally packed with beneficial fats that maintain cardiovascular health and can ease hot flashes. The cucumbers and almonds are a good source of fiber that aid in digestion and minimize blood sugar spikes. Let's not forget about the pomegranate seeds that are busting not only with flavor, but antioxidants. Needless to say, this Chilled Cucumber Avocado Soup will leave you better than when you started. If you're feeling fancy and want a little protein power, this soup pairs very well with grilled shrimp, salmon or chicken.

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BEVERAGE DAIRY FREE

Spicy Tamarind Basil Margarita

If you've never had a Spicy Tamarind Basil Margarita, then today is your lucky day. Sometimes as you traverse the days of peri/menopause, let's be honest, you need a cocktail. While alcohol consumption can aggravate menopausal symptoms and is widely considered to increase risk of certain health ailments, sometimes a girl just needs a Margarita. And, if you're going to have a cocktail, might as well make it as "good for you" as possible. Tamarind is a fruit that grows in the form of a pod. The pulp inside the pod has a sour taste and is jam-packed with health benefits -- amino acids (for healthy muscle tissue), magnesium and calcium (for bone health), B vitamins (for brain health), potassium, polyphenols with antioxidant and anti-inflammatory qualities. The list goes on and on. The fresh basil brings a nice pop to the slightly earthy, sweet and sour cocktail. Paring this nutrient dense powerhouse with an adaptogen powder makes this Spicy Tamarind Basil Margarita, dare we say, a good choice if you're going to indulge in an alcoholic bevvy.

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DAIRY FREE DESSERT GLUTEN FREE

Chocolate Pudding

You CAN have it all with this decadent Chocolate Pudding recipe. Not only is a rich and creamy dessert, it actually satisfies that guilty pleasure craving. But the fun doesn't stop there! Our Chocolate Pudding packs a powerful punch by delivering protein, fiber, and powerful antioxidants. All of these nutrients are coming from a few secret ingredients -- avocado, black beans and dates. Don't be nervous, the cocoa, vanilla and natural sweetness from the dates over-power the neutral flavors of the avocado and black beans. This Chocolate Pudding recipe will last for 3-4 days in the fridge, so go ahead and indulge. You deserve it.

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DAIRY FREE DINNER GLUTEN FREE

Fish Tacos with Cilantro Cashew Crema and Pumpkin Seed Crunch

Fish Tacos with Cilantro Cashew Crema and Pumpkin Seed Crunch are always a good idea, especially when you're in need of a simple weeknight meal. In fact, we’ve never said no to a fish taco. This version is not only packed with flavor, it's packed with ingredients you can feel really good about putting into your body. The red cabbage alone offers antioxidants, improves bone and gut health and reduces inflammation. High in protein, this dish helps maintain healthy muscle and bones, which tend to decline during menopause . Making the Cilantro Cashew Crema and the Pumpkin Seed Crunch a day ahead makes this a quick weeknight meal, or a showstopper for entertaining.

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DAIRY FREE DINNER GLUTEN FREE

Miso Soup with Salmon & Shiitakes

Miso, fermented soy beans, is a good-for-your-gut probiotic powerhouse that also aids in digestion and immune support. Kombu, a dried seaweed, is another heavy hitter when it comes to delivering vitamins, minerals, antioxidants, and promotes digestive and thyroid health. Throw in the high-protein salmon and this soup might just be the fountain of youth!

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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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DAIRY FREE DINNER GLUTEN FREE

Chimichurri Salmon Bowl

This Chimichurri Salmon Bowl is the kind of midlife meal that checks every box: protein-packed, fiber-filled, wildly flavorful and designed to support women through perimenopause and menopause without tasting like “health food.” Salmon delivers omega-3 fatty acids and high-quality protein to support brain health, heart health, muscle maintenance and inflammation balance — all especially important as estrogen shifts can impact metabolism, mood and energy. Sweet potatoes bring slow-burning carbohydrates, fiber and vitamin A to support blood sugar balance, gut health and healthy skin, while mushrooms provide antioxidants, immune-supporting compounds and key minerals that help nourish the body through hormonal change. Fresh spinach adds iron, folate and magnesium for energy and muscle function, and creamy avocado delivers healthy fats and fiber to support satiety, hormone health and cardiovascular wellness. Finished with bright, herbaceous chimichurri and roasted in heart-healthy extra virgin olive oil, this nourishing salmon bowl is rich in nutrients that support metabolic health, immune function and healthy aging in midlife. In other words: comfort food with a wellness degree.

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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.

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Healthy Recipes for Menopause