Healthy Recipes for Menopause

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Seafood Stew
DINNER GLUTEN FREE SEAFOOD

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).

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Lamb Kofta with Whipped Feta
DINNER GLUTEN FREE MEATS

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.

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Whipped Feta
DRESSINGS DIPS & SPREADS GLUTEN FREE SIDES

Whipped Feta

If you haven't had Whipped Feta before, you're in for a treat. In five minutes you'll experience the most delicious, creamy, savory (sometimes sweet!), smooth and satisfying dip and spread -- EVER. With only three ingredients, it's literally the most simple side dish you'll ever make. The better known benefits of feta are the protein and calcium. Those are a no brainer when it comes to supporting your health in peri/menopause. But feta's nutritional value doesn't stop there. It also contains an array of vitamins and even probiotics which are hailed for a healthy gut. Whipped feta can be enjoyed on its own, plain and simple. However, with it can also be the perfect flavor vehicle with a few added ingredients, depending on your mood -- sweet, savory, herby or nutty. It's your whipped feta world and we're just living in it.

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Romesco Sauce
DRESSINGS DIPS & SPREADS GLUTEN FREE SIDES

Romesco Sauce

We love having sauces and condiments at the ready in our refrigerator. When you're in a pinch or need a wee bit of culinary inspiration, having sauces and condiments gives you endless applications and use occasions. Romesco Sauce is a game-changer and a key feature in Chef Katie's Lamb Meatballs . But the fun doesn't stop there. Romesco Sauce also pairs perfectly with chicken or seafood. It's the BEST spraed and takes a sandwich to the next level. Need a little flavor boost for your pasta or quinoa? Just add a few dollops of Romesco Sauce, and voila, the perfect side dish! Need a boost of protein, but want something that's delicious and satiating -- garnish a hard boiled egg with a spoonful! Romesco sauce is made with red bell peppers, full of antioxidants and immune boosting properties, can also help support iron absorption. It's also chockfull of nutrient-rich almonds satiate while also helping to support mood.

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Black Bean & Green Chili Egg Bites
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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Chocolate Berry Crunch Bars
DESSERT GLUTEN FREE

Chocolate Berry Crunch Bars

Sweets for my sweets, chocolate for me! There really isn't a more perfect combination on Earth than chocolate and, well anything! In Chef Katie's Chocolate Berry Crunch Bars recipe she loads up bars with the perfect balance of sweet, salty, crunchy and berry brightness. Loaded with pistachios, hemp seeds, chia seed and a combination of strawberries, raspberries, and blueberries, these might just be the healthiest chocolate bars you've ever had! Guilt be gone. Enjoy a nibble of better-for-you goodness and let your heart be content.

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Sheet Tray Shrimp, Broccoli & White Beans
DINNER GLUTEN FREE SEAFOOD

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!

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Chicken Caesar Wrap
DINNER GLUTEN FREE MEATS

Chicken Caesar Wrap

Hemp seeds (in the vinaigrette) really bring it. They’re packed with plant-based protein, fiber, omega-3s, minerals, and antioxidants—a nutritional powerhouse in a tiny package. These nutrients work together to support nearly every system in your body: Brain, muscles, bones, heart, immune system. Oh, and did we mention it helps fight inflammation from the inside out. Tiny seeds. Big benefits. Pair this dressing with kale and Brussels sprouts that aid in hormone detox, healthy fats and fiber in the avocado and protein in the chicken, you’ve got an on-the-go meal you can feel really good about. We even do this for dinner!

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Roasted Salmon with Lentils and Marinated Fennel
DINNER GLUTEN FREE SEAFOOD

Roasted Salmon with Lentils and Marinated Fennel

Chef Katie Mist’s Roasted Salmon with Lentils and Marinated Fennel is a vibrant, deeply satisfying dish that brings together clean flavors and thoughtful technique. Roasted salmon is finished simply with extra virgin olive oil, salt, and pepper, allowing its natural richness to shine. Beneath it, tender black lentils are simmered with onion, carrot, and garlic until savory and grounding, then folded with fresh spinach for a soft, earthy balance. The dish is brightened with shaved fennel tossed in red wine vinaigrette and showered with fresh dill, mint, and parsley, adding lift, texture, and an herbal freshness that ties everything together. What makes this dish especially powerful is its reliance on whole, nutrient-dense ingredients that work in harmony. Salmon provides high-quality protein and omega-3 fatty acids that support heart health, brain function, and help calm inflammation. Lentils deliver plant-based protein, iron, and fiber to support stable energy and blood sugar, while vegetables like fennel, carrots, spinach, and onion bring antioxidants, minerals, and gut-supportive compounds. Extra virgin olive oil contributes healthy fats that aid nutrient absorption and support metabolic and cardiovascular health. During perimenopause and menopause, when inflammation, muscle loss, insulin resistance, and cardiovascular risk can increase, meals like this matter. This dish is naturally balanced, satisfying without being heavy, and designed to nourish hormones, support bone and muscle health, and promote digestive ease. It’s a reminder that wellness doesn’t require restriction or complexity, just intentional, real ingredients prepared with care. This is food that supports longevity, energy, and confidence at every stage of life.

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Grilled Cabbage with Herby Hemp Caesar Dressing
GLUTEN FREE SALAD SIDES

Grilled Cabbage with Herby Hemp Caesar Dressing

This Grilled Cabbage with Herby Hemp Caesar Dressing is a menopausal lady's best friend. We get it. Cabbage might not be your first choice when it comes to veggies. But, trust us when something magical happens when you grill cabbage. It unlocks a rich, umami flavor that's like none other. Moreover, cabbage is a super veggie. It supports a healthy metabolism, feeds gut health (bye bye bloating), it's anti-inflammatory, rich in antioxidants, it supports bone and heart health. Oh, and did we mention it's low-glycemic, so it's very blood-sugar friendly. Hemp seeds really bring it. They’re packed with plant-based protein, fiber, omega-3s, minerals, and antioxidants—a nutritional powerhouse in a tiny package. These nutrients work together to support nearly every system in your body: brain, muscles, bones, heart, and your overall immune system. Tiny seeds. Big benefits.

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