Healthy Recipes for Menopause

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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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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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Baby Kale Salad with Avocado, Shaved Fennel and Toasted Almonds
SALAD SIDES VEGAN

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 .

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Roasted Veggies with Poblano Pepitas Dip
DRESSINGS DIPS & SPREADS SIDES VEGGIES

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 .

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Winter Superfood Chopped Salad with Apple Cider Vinaigrette
SALAD SIDES VEGAN

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!

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Chicken & White Bean Soup with Basil Almond Pesto
DINNER MEATS VEGGIES

Chicken & White Bean Soup with Basil Almond Pesto

This Chicken & White Bean Soup with Basil Almond Pesto soup is really comforting and satisfying. It has become a staple in all of the HotPause Health family homes. We know what you're thinking. It's our favorites because of the store-bought chicken and the fact that dinner is made in less than 30 minutes. Okay, you got us! But, in fairness, this Chicken & White Bean Soup with Basil Almond Pesto recipe is loaded with nutritious goodness. The collard greens are a cruciferous green packed with calcium and vitamin k. It's said that cruciferous greens can help to aid in liver function and support detoxing hormones. They’re also a good source of fiber so when paired with the white beans, it’s a hearty double dose.

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Simple Chopped Mediterranean Salad
DINNER SALAD VEGGIES

Simple Chopped Mediterranean Salad

Eating a variety of foods and getting a wide assortment of nutrients is key when we want our bodies to function optimally. This salad serves up a rainbow of vegetables that are loaded with fiber, vitamins, minerals and anti-inflammatory properties. It's also the perfect salad to add any protein. Whether you're a carnivore, herbavor or a pescatarian, there is a protein option for you: Grilled or shredded chicken, grilled or poached salmon, grilled fish (halibut, tilapia, etc.) , grilled or sauteed shrimp, canned tuna or sardines, tofu or tempeh. When you combine this salad with protein and healthy fats from the dressing, it's the ultimate, nutritious meal.

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Chicken, Roasted Broccoli & Quinoa Salad with Basil Almond Pesto
DINNER MEATS VEGGIES

Chicken, Roasted Broccoli & Quinoa Salad with Basil Almond Pesto

Chicken, Roasted Broccoli & Quinoa Salad with Basil Almond Pesto is a midweek, meal prep game-changer. Cruciferous veggies, like broccoli, are a key factor in optimal perimenopause and menopause health because they aid in liver detox which can help us regulate hormone levels. The pesto is loaded with almonds which contain tryptophan. Tryptophan can help to produce serotonin. Yup, time to help support your mood. Take that executive functioning to the next level and make this Chicken, Roasted Broccoli & Quinoa Salad with Basil Almond Pesto salad on Sundays. that way, you'll have something quick and healthy on hand during the week -- for you, your family, the kids, heck your neighbors!

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Gazpacho
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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