Healthy Recipes for Menopause

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Garlic Lemon Shrimp
DINNER SEAFOOD SIDES

Garlic Lemon Shrimp

Protein is so important for us as we start to lose muscle mass. But let's be honest, sometimes it can feel like a full-time job to get the amount of protein we need in a day. This Lemon Garlic Shrimp recipe is not only incredibly fast and beyond flavorful, but it's loaded with protein. With a few very simple ingredients, Chef Katie Mist's perfectly balanced Lemon Garlic Shrimp goes with just about anything -- rice, pasta, salad, you name! All the while, it delivers about 25 grams of protein per serving! Hip hip hooray! We like to serve it with Baby Kale Salad studded with loads of avocado and shaved fennel. If you're feeling inspired, you can double the recipe. It makes the perfect and satisfying quick lunch the next day. Nothing like a little midweek meal hack. We love twofers.

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Chilled Cucumber Avocado Soup with Pomegranate Almond Garnish
DAIRY FREE DINNER GLUTEN FREE

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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Grilled Chicken Paillard with Shaved Vegetable Salad and Basil Vinaigrette
DINNER MEATS SALAD

Grilled Chicken Paillard with Shaved Vegetable Salad and Basil Vinaigrette

Grilled Chicken Paillard with Shaved Vegetable Salad and Basil Vinaigrette, ah, sounds delicious. But wait, what the heck is a paillard, you ask? Paillard simply refers to any meat pounded to an even thickness -- think cutlets or schnitzel. In this Grilled Chicken Paillard recipe, we take a wee shortcut and simply slice the chicken breast in half, lengthwise, creating two thinner pieces. Work smarter, not harder. The chicken cooks quickly, making this a go-to for a weeknight, but elegant enough to serve to guests. But the Grilled Chicken Paillard isn't complete without the Shaved Vegetable salad with Basil Vinaigrette. This salad is full of hormone-balancing ingredients, plus magnesium , healthy fats and protein.

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Fish Tacos with Cilantro Cashew Crema and Pumpkin Seed Crunch
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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Lemon Caper Cod
DINNER GLUTEN FREE SEAFOOD

Lemon Caper Cod

If you're "not a fish person", this recipe might be the thing that changes your mind. Cod is one of the leanest fish and is a wonderful choice for "fish beginners" because of its mild fish flavor. This flaky white fish is loaded with nutrients, including vitamin B12, which is an important part of your body’s nerve and blood cells. Moreover, cod, like many fish, is a good source of omega-3 fatty acids —an essential fat. This classic recipe is super-simple and super-flavorful due to its clean, flavor-forward ingredients. Cod is a delicious way to get your oh-so-important protein. This recipe pairs perfectly with a range of vegetables and sides: grilled asparagus, sautéed green beans, or a simple salad.

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Cashew Pea Pesto Pasta
DINNER SIDES

Cashew Pea Pesto Pasta

Nothing is more delicious than a rich, creamy pesto pasta. This Cashew Pea Pesto Pasta is a versatile way to integrate protein, fiber, vitamins and minerals. Peas are a powerful little legume and contain magnesium, B vitamins, along with vitamins K, A and C. And, did we mention that the cashew butter and peas are packed with oh-so-important protein. Don't be deceived by this recipes simplicity, your entire family will love it! It's perfect for those evenings when you're not inspired to cook, but your body is craving something delicious. This pesto recipe makes 2 cups. Depending on your pasta-to-pesto ratio preferences, you could have about a cup extra. It's perfect as a dip for veggies or spooned over a grilled salmon. Place in sealed contain and refrigerate. The pesto will keep for 3 days refrigerated.

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Shrimp & Summer Vegetable Sauté
DINNER SEAFOOD SIDES

Shrimp & Summer Vegetable Sauté

Summer meals are the best. Bursting with flavor, at the peak of freshness, a meal featuring summer's bounty is glorious. When you pair veggies -- leeks, bell peppers, sweet corn, and zucchini with shrimp, you get the most incredible Shrimp & Summer Vegetable Sauté! We can't get enough of shrimp. It's one of the most versatile and simple shellfish to cook. In fact, it's kind of cheating! It's also extremely nutritious. Shrimp is not only high in protein, which we need to build or maintain muscle mass, but it is also rich in minerals that promote bone health. This Shrimp & Summer Vegetable Sauté is a nutrient packed dinner, but it also makes a delicious, lunch the next day. Toss leftovers with arugula, pine nuts, lemon and olive oil to mix it up a little. Yum!

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Spice Roasted Carrots with Herby Labneh
DINNER SIDES VEGGIES

Spice Roasted Carrots with Herby Labneh

This Spice Roasted Carrots with Herby Labneh is one of those dishes that just happens to be vegetarian. It isn’t posing as a substitute for meat - it stands on its own. Carrots are a familiar old friend that are packed with fiber, boost immunity and support brain health. Labneh is a Middle Eastern super creamy cheese that eats like a yogurt. It's gaining in popularity and is now increasingly available in grocery stores. Labneh is high in protein, so it checks that mandatory daily protein servings box! We can all rest easy knowing we’re that much closer to getting the million grams a day we all need!

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Sausage, Lentil and Sweet Potato Stew
DINNER MEATS SOUPS & STEWS

Sausage, Lentil and Sweet Potato Stew

This Sausage, Lentil and Sweet Potato Stew stew is a crowd pleaser, even for the pickiest eaters. It's also the perfect cozy meal as we head into winter. Chef Katie Mist's Sausage, Lentil and Sweet Potato Stew is an easy weeknight meal that showcases nutritious and delicious ingredients. This stew is high in fiber from the sweet potatoes, carrots and lentils. Then, when you pair those delicious vegetables and legumes with the chicken sausage and bone broth, you've got a solid dose of protein as well! Do not miss out on making this Sausage, Lentil and Sweet Potato Stew. It’s nourishing, it’s comforting, and it’s down right YUM.

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Cilantro Lime Chicken Skewers
DINNER MEATS

Cilantro Lime Chicken Skewers

It's time to PAR-tay! You know you've hit the foodie jackpot when party food just happens to be good for you. There is nothing like watching sports games with a group of friends. But, what might be even better is a party spread that's careening with culinary goodness. When you're sitting in front of smattering of fried and ultra-processed foods, being able to reach for something that is GOOD for you, can make all the difference. These skewers deliver on both flavor and feel-good satisfaction. Cilantro Lime Chicken Skewers for the WIN! Seven-layer bean dip, is no doubt amazing, But, Chef Katie Mist 's Roasted Poblano Pepitas Dip is epic and packed with fiber, protein and nutrient-dense ingredients. It's so delicious, you can scoop it straight from the bowl. We are loving the vision of these Cilantro Lime Chicken Skewers with grilled veggies and a protein-packed dip at our next friend's potluck gathering!

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