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Beet & Citrus Salad
Beets are packed with a host of vitamins and minerals that support heart health, plus antioxidants that support liver function, which aids in balancing hormones. This salad is great on its own or makes a perfect side dish for grilled meats and seafood.
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.
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!
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!
Baby Kale Salad with Avocado, Shaved Fennel and Toasted Almonds
This Baby Kale Salad is accompanied with avocado, shaved fennel and toasted almonds. So, let's be honest, what's there not to love? Kale has long been a staple on a healthy dinner table, and for good reason. It's packed with fiber and vitamins that help boost immunity, and even contains calcium to support bone health. While not as widely popular, fennel is also a fantastic vegetable that is part of the carrot family. It is a highly flavorful herb used in cooking and, along with the similar-tasting anise. Fennel is full of fiber that can help aid in decreasing inflammation, while promoting good digestion. This Baby Kale Salad with Avocado, Shaved Fennel and Toasted Almonds makes a great all-purpose side dish for pretty much anything. It’s in our heavy rotation here at HotPause Health for its fiber, nutrients, whole ingredients. It's also perfect with grilled chicken or Chef Katie Mist's Lemon Garlic Shrimp .
Roasted Veggies with Poblano Pepitas Dip
This protein packed dip is the perfect vehicle for loading up on nutrient dense sweet potatoes and cauliflower. Not to mention roasted mushrooms that contain selenium, vitamin D, and vitamin B6. Let's not forget that mushrooms impart the ultimate umami flavor of savory goodness. This Poblano Pepitas Dip is loaded with fiber and protein from the pumpkin seeds (pepitas) and almonds. Pepitas are also loaded with magnesium which helps control blood pressure, maintain healthy bones, and regulate blood sugar levels. Poblano peppers are mild so add in a roasted jalapeño or two if you prefer your dips to be a bit more spicy. We also really love it with Chef Katie Mist 's Cilantro Lime Chicken Skewers .
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.
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.
Winter Superfood Chopped Salad with Apple Cider Vinaigrette
When long winter days set in, sometimes all you want is a big, hearty, delicious salad. With cooler weather, seasonal ingredients change and with that change different salads come to life. Chef Katie's Winter Superfood Chopped Salad with Apple Cider Vinaigrette is a winter wonder. It's loaded with roasted sweet potato, hearty kale, crunchy almonds and sunflower seeds, perfectly shredded Brussel Sprouts, fennel for herbaceous notes, pomegranate seeds for bursts of sweetness, and last, but certainly not least avocado. Because, let's be honest, every salad could use an avocado -- even in winter! This salad might be consumed during colder months, but it will warm up your tummy! It might be the most healthy salad a girl could ever ask for. ProTip: Add some shredded chicken, grilled shrimp or tofu to plus up your protein intake!
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.
Roasted Carrot, Garlic & Tahini Dip
This Roasted Carrot, Garlic & Tahini Dip is a fun way to change it up a little and turn an old standby ingredient (yup, the carrot) into something that feels brand new. Carrots are truly a powerhouse root vegetable during perimenopause and menopause. When it comes to eating, whole, nutrient-dense foods, carrots are top of the list for their natural radiance and fiber. And, what about tahini you ask? Tahini, Tahini is a smooth, creamy condiment made primarily from ground, toasted sesame seeds. It is a staple in Mediterranean and Middle Eastern cuisine and is best known for its rich, nutty flavor. Lest we forget about olive oil. Olive oil is an amazing ingredient that supports so many parts of your overall health including your heart, joints, and brain. Fun fact, we love this Carrot, Garlic Tahini Dip with with Chef Katie Mist 's Cilantro Lime Chicken Skewers .
Shrimp Chopped Salad with Tahini, Shallot & Spinach Vinaigrette
This Shrimp Chopped Salad with Tahini, Shallot & Spinach Vinaigrette is crunchy, creamy, protein-packed and unapologetically extra in the best possible way. Loaded with fiber, healthy fats, and nutrient-dense ingredients, this is the kind of perimenopause and menopause recipe that supports your body while still feeling like something you’d order at an overpriced wellness café with very aggressive lighting. Shrimp delivers lean protein to help support muscle maintenance, metabolism and satiety during midlife, when hormonal changes can make energy dips and blood sugar swings a little more dramatic than necessary. Crunchy green cabbage and Persian cucumbers bring hydration, fiber and gut-friendly compounds that support digestion and overall wellness, while avocado, pistachios and tahini provide healthy fats that help support hormone health, brain function and heart health. Hemp seeds and sesame seeds add extra plant-based protein, minerals and omega fatty acids for even more nutritional support. And then there’s the vinaigrette. Swoon. It's bright, creamy and doing the absolute most for your health. Spinach delivers iron, folate and magnesium to support energy and muscle function, while garlic, shallots and scallions contain antioxidant-rich compounds that may help support immune health and inflammation balance. Fresh dill, oregano and lemon juice layer in flavor and polyphenols, while nutritional yeast adds a savory, cheesy note plus B vitamins that support energy production and nervous system health. Tossed together, this chopped salad is fresh, satisfying and proof that healthy midlife meals do not need to be boring and a form of punishment.
