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Sweet Potato, Chicken and Roasted Mushroom Bowl with Cider-Thyme Vinaigrette
This Sweet Potato, Chicken and Roasted Mushroom salad bowl is so satisfying and full of flavor. Good for your gut, high in fiber and packed with protein, it checks all of the boxes for lunch or dinner. And, what woman, wife, mom, or single lady, doesn't love the store-bought rotisserie chicken. Winner, winner chicken dinner!
Seafood Stew
This stew is really simple to make so it's great on a chilly weeknight but we also love serving this to guests since it gives "I-slaved-all-day-over-this vibes." Fennel is a delicious way to get fiber, which helps in digestion, but also aids in managing blood sugar and cholesterol, and can benefit cardiovascular health which is so important as we move into perimenopause and menopause. Lest we forget the seafood in this recipe! It’s full of omega-3’s for your brain, protein for your muscles, and B vitamins which help an array of processes in your body like repairing DNA, reducing inflammation and maintaining optimal brain and nervous system function (insert mic drop here).
Mezze Dinner Board
When your evenings are filled with drop-offs, pick-ups and no one eating dinner at the same time, take a little help from the grocery store to pull together this family-style dinner platter so everyone can build their own plate. High on protein, fiber and tons of flavor, this Mediterranean platter is a big win. Leftovers are perfect for lunches the next day.
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!
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.
Romesco Lamb Meatballs
Who doesn’t love a meatball? They’re a crowd pleasing way to deliver a high protein meal, plus the addition of the Romesco Sauce brings all of the heart healthy, high antioxidant benefits of almonds. We love this with a simple green salad or roasted green beans.
Chicken & White Bean Soup with Basil Almond Pesto
This Chicken & White Bean Soup with Basil Almond Pesto soup is really comforting and satisfying. It has become a staple in all of the HotPause Health family homes. We know what you're thinking. It's our favorites because of the store-bought chicken and the fact that dinner is made in less than 30 minutes. Okay, you got us! But, in fairness, this Chicken & White Bean Soup with Basil Almond Pesto recipe is loaded with nutritious goodness. The collard greens are a cruciferous green packed with calcium and vitamin k. It's said that cruciferous greens can help to aid in liver function and support detoxing hormones. They’re also a good source of fiber so when paired with the white beans, it’s a hearty double dose.
Simple Chopped Mediterranean Salad
Eating a variety of foods and getting a wide assortment of nutrients is key when we want our bodies to function optimally. This salad serves up a rainbow of vegetables that are loaded with fiber, vitamins, minerals and anti-inflammatory properties. It's also the perfect salad to add any protein. Whether you're a carnivore, herbavor or a pescatarian, there is a protein option for you: Grilled or shredded chicken, grilled or poached salmon, grilled fish (halibut, tilapia, etc.) , grilled or sauteed shrimp, canned tuna or sardines, tofu or tempeh. When you combine this salad with protein and healthy fats from the dressing, it's the ultimate, nutritious meal.
Thai Shrimp and Vegetable Soup
The whole family loves this super-easy, nourishing Thai inspired soup. Your heart and brain will thank you for the shiitake mushrooms and shrimp, which contain compounds that help support both systems. Shrimp also provides a big dose of protein while the shiitakes can help boost immunity. Sweet potato is rich in fiber and a whole host of vitamins, minerals and antioxidants.
Chicken, Roasted Broccoli & Quinoa Salad with Basil Almond Pesto
Chicken, Roasted Broccoli & Quinoa Salad with Basil Almond Pesto is a midweek, meal prep game-changer. Cruciferous veggies, like broccoli, are a key factor in optimal perimenopause and menopause health because they aid in liver detox which can help us regulate hormone levels. The pesto is loaded with almonds which contain tryptophan. Tryptophan can help to produce serotonin. Yup, time to help support your mood. Take that executive functioning to the next level and make this Chicken, Roasted Broccoli & Quinoa Salad with Basil Almond Pesto salad on Sundays. that way, you'll have something quick and healthy on hand during the week -- for you, your family, the kids, heck your neighbors!
Sheet Tray Shrimp, Broccoli & White Beans
Weeknight meal planning, here we come! Look no further than Chef Katie's Sheet Tray Shrimp, Broccoli & White Beans if you've hit the wall with weeknight dinner ideas. hen This dish is SO fast, so easy and so packed with nutrients, protein and fiber -- it's almost cheating. We happen to be mildly obsessed with shrimp. Not only are they delicious, but they're a lean, protein packed seafood. Next up, cruciferous veggies, like broccoli, which are packed with fiber aid in gut health and digestion. Did we mention that the white beans are also loaded with fiber. If you're looking to feed a hungry family, double up on the beans to bulk up the portions with protein and sustenance. If you add more bean, remember to add a bit more paprika, salt and pepper. In less than 30 minutes, you're on your way!
Gazpacho
What to do with all of those gorgeous late summer tomatoes? ¡Gazpacho, por supuesto! This recipe is the quick, make-ahead answer to those hot hot days before fall settles in. It’s a big ol’ bowl of antioxidants, fiber and healthy fats to keep you feeling satisfied. Loaded with tomatoes, cucumbers and bell peppers it's basically the most delicious, and nutritious bowl of soup you'll ever have. While the soup is epic and will leave you wanting more, the garnishes are the stars of the show. Avocado and jalapeño are a standout favorite, imparting spice and smooth!
