Recipes

Tuna Cobb Niçoise Salad with Hemp Caesar Vinaigrette

Delicious self-care on a fork. This salad is a mash-up of the classic Cobb and Niçoise salads. What's there not to love? This salad is full of protein, fiber, omega-3s, and good fats to keep your hormones humming, inflammation low, skin glowing and bones strong. Did we mention it's delish?! This salad is a blank canvas for things you love, creating any salad your heart desires. Want to include roasted baby potatoes? Go for it. Love roasted red peppers? By all means, add a few more. We also love this salad with grilled asparagus or corn. Now, let's talk about the Hemp Caesar Vinaigrette . What makes this dressing so impressive are the hemp seeds. They really bring a power boost! Hemp seeds are 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. Chef Katie's Tuna Cobb Niçoise Salad is an ode to two beloved salads, but with a fresh and modern twist, oh and a healthy spin!

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SALAD VEGGIES

Roasted Delicata Squash, Kale and Brussels Sprout Salad with Maple Apple Cider Vinaigrette

These ingredients come packed with what your body actually needs during perimenopause and menopause. Simple, nutrient-dense, and designed to help you feel steadier and more supported from the inside out. Delicata squash gives you steady, balanced energy and skin-loving beta-carotene. Extra virgin olive o il delivers heart-healthy fats and antioxidant support. Kale brings calcium, magnesium, and vitamin K for bone health, plus compounds that help your body process shifting hormones. Brussels sprouts support digestion and healthy estrogen metabolism—key in this season. Pomegranate seeds add antioxidants and gentle phytoestrogen-like benefits for mood and skin. Toasted pumpkin seeds are rich in magnesium and zinc (think: sleep, calm, and inflammation support). Feta offers the protein and calcium we need more of midlife, with just enough richness to satisfy.

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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 SALAD VEGGIES

Asian Chicken Salad with Nutty Ginger Sesame Dressing

Chef Katie Mist's Asian Chicken Salad with Nutty Ginger-Sesame dressing is a vibrant, nutrient-dense medley designed for hormonal harmony. The green and purple cabbage offer phytonutrients that support estrogen metabolism, while red and yellow bell peppers deliver potent antioxidants like vitamin C for skin and immune health. Cucumber hydrates at the cellular level, carrots aid liver detoxification, (key for hormone clearance), and snap peas provide fiber to support gut-brain balance. Lean grilled chicken rounds it out with high-quality protein for muscle maintenance and steady energy during perimenopause. The Nutty Ginger-Sesame dressing is simply addictive. It's a perfect blend of silky, hormone-loving blend: almond and cashew butters bring the calm, garlic and ginger spice things up, sesame oil nourishes your joints, and coconut aminos keeps it light. Menopause support never tasted so good.

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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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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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DINNER SALAD VEGGIES

Grilled Chicken & Loaded Veggie Salad with Greek Yogurt Ranch Dressing

Just when you thought you couldn't love a chicken salad with ranch dressing more, enter Chef Katie's Chicken Salad with Better-for-You Ranch Dressing! What's there not to love, especially as you're traversing perimenopause and menopuase: Chicken + Greek yogurt → high-quality protein to stabilize blood sugar, support muscle, and curb energy crashes. Avocado → healthy fats for hormone production, brain health, and satiety. Broccoli, radish, arugula → cruciferous power trio supporting estrogen metabolism + detox pathways. Carrots, red pepper, tomatoe s → beta-carotene + vitamin C for skin, collagen, and antioxidant support. Jicama → prebiotic fiber for gut health (hello hormone balance + digestion). Little gems and romaine → hydrating greens with folate and magnesium for mood + energy. Garlic, shallot, fresh herbs → anti-inflammatory, immune-boosting, digestion-supporting flavor bombs. White wine vinegar → helps blunt blood sugar spikes after meals.

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DRESSINGS DIPS & SPREADS SIDES VEGGIES

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 .

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DAIRY FREE DINNER GLUTEN FREE

Chimichurri Salmon Bowl

This Chimichurri Salmon Bowl is the kind of midlife meal that checks every box: protein-packed, fiber-filled, wildly flavorful and designed to support women through perimenopause and menopause without tasting like “health food.” Salmon delivers omega-3 fatty acids and high-quality protein to support brain health, heart health, muscle maintenance and inflammation balance — all especially important as estrogen shifts can impact metabolism, mood and energy. Sweet potatoes bring slow-burning carbohydrates, fiber and vitamin A to support blood sugar balance, gut health and healthy skin, while mushrooms provide antioxidants, immune-supporting compounds and key minerals that help nourish the body through hormonal change. Fresh spinach adds iron, folate and magnesium for energy and muscle function, and creamy avocado delivers healthy fats and fiber to support satiety, hormone health and cardiovascular wellness. Finished with bright, herbaceous chimichurri and roasted in heart-healthy extra virgin olive oil, this nourishing salmon bowl is rich in nutrients that support metabolic health, immune function and healthy aging in midlife. In other words: comfort food with a wellness degree.

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DAIRY FREE DINNER MEATS

Orange-Miso Chicken & Asparagus

This Orange-Miso Chicken & Asparagus is what happens when comfort food gets a wellness upgrade. Packed with lean protein, colorful vegetables and bold umami flavor, this easy dinner supports women through perimenopause and menopause with nutrients that help fuel energy, metabolism and overall health, without requiring a sink full of dishes or a degree in functional medicine. Chicken breast delivers high-quality protein to help support muscle mass, strength and satiety during midlife, when hormonal shifts can make maintaining lean muscle a little more complicated. Asparagus brings fiber, folate and prebiotic compounds that support digestion, gut health and healthy detoxification pathways, while corn adds natural sweetness, antioxidants and satisfying carbohydrates for balanced energy. Scallions, garlic and fresh ginger don’t just make this dish wildly flavorful. They also contain plant compounds that support immune health and inflammation balance. The glossy orange-miso sauce is where the magic happens. White miso contains fermented ingredients that may support gut health, while ginger, citrus and rice vinegar brighten the dish with flavor and antioxidants. Coconut or avocado oil provides healthy fats for cooking, and a drizzle of sriracha adds just enough heat to wake up your taste buds and possibly your mood. Sweet, savory, nourishing and deeply satisfying, this is the kind of perimenopause-friendly recipe that makes healthy eating feel a whole lot less like homework.

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DINNER SALAD SEAFOOD

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.

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Healthy Recipes for Menopause