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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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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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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DINNER SEAFOOD SOUPS & STEWS

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.

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DINNER SOUPS & STEWS VEGGIES

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!

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DINNER MEATS SOUPS & STEWS

Turkey & Sweet Potato Chili

Our go-to Turkey and Sweet Potato Chili is the ultimate meal as you're navigating perimenopause and menopause. Why? Because it's packed with nutrient dense, whole ingredients that support your whole body. Turkey and beans are loaded with protein Veggies are packed with fiber to help protect muscle, balance blood sugar, and support estrogen metabolism Sweet potato delivers slow energy, potassium, and skin-supporting beta-carotene Onion, garlic and mushrooms support gut health and hormone detox pathways Tomatoes and warming spices bring anti-inflammatory, protective antioxidants Avocado and lime on top add hormone-supportive fats and adrenal-loving vitamin C

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DINNER MEATS SOUPS & STEWS

Ginger Chicken Soup with Shiitakes & Napa Cabbage

This Ginger Chicken Soup with Shiitakes & Napa Cabbage isn’t just soup, it’s delicious, body nourishing goodness in disguise. Ground chicken keeps muscles strong, ginger and garlic fight inflammation, and shiitake mushrooms give your immune system a lift. Napa cabbage helps your body process estrogen, while avocado and sesame oils deliver the healthy fats your hormones love. Warm, savory, and full of quiet power — it’s the kind of meal that helps you feel balanced from the inside out.

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DINNER SOUPS & STEWS VEGGIES

Broccoli, Leek, Spinach & Collard Greens Soup

We love this I love this Broccoli, Leek, Spinach & Collard Greens Soup because, frankly it's the most perimenopause-friendly greens soup we've ever tasted! The uber combination of broccoli, leeks collard greens, spinach and fennel create not only a delicious blend of flavor, but each bite is chock full of nourishing benefits. This soup should be a inspire you to get creative with your garnishes! This essential greens soup is a culinary canvas for any topping your heart desires: crumbled feta or goat cheese, finely chopped almonds or pistachios, chunks of avocado, croutons and more! Collard greens, broccoli and spinach support bones, detox, and steady energy Leeks and fennel calm digestion and bloating Bone broth nourishes joints, skin, and sleep Extra virgin olive oil fuels hormones, heart, and glow Dill, parsley & lemon = less bloat, more brightness

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Healthy Recipes for Menopause