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 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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BEVERAGE DAIRY FREE

Spicy Tamarind Basil Margarita

If you've never had a Spicy Tamarind Basil Margarita, then today is your lucky day. Sometimes as you traverse the days of peri/menopause, let's be honest, you need a cocktail. While alcohol consumption can aggravate menopausal symptoms and is widely considered to increase risk of certain health ailments, sometimes a girl just needs a Margarita. And, if you're going to have a cocktail, might as well make it as "good for you" as possible. Tamarind is a fruit that grows in the form of a pod. The pulp inside the pod has a sour taste and is jam-packed with health benefits -- amino acids (for healthy muscle tissue), magnesium and calcium (for bone health), B vitamins (for brain health), potassium, polyphenols with antioxidant and anti-inflammatory qualities. The list goes on and on. The fresh basil brings a nice pop to the slightly earthy, sweet and sour cocktail. Paring this nutrient dense powerhouse with an adaptogen powder makes this Spicy Tamarind Basil Margarita, dare we say, a good choice if you're going to indulge in an alcoholic bevvy.

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DAIRY FREE DESSERT GLUTEN FREE

Chocolate Pudding

You CAN have it all with this decadent Chocolate Pudding recipe. Not only is a rich and creamy dessert, it actually satisfies that guilty pleasure craving. But the fun doesn't stop there! Our Chocolate Pudding packs a powerful punch by delivering protein, fiber, and powerful antioxidants. All of these nutrients are coming from a few secret ingredients -- avocado, black beans and dates. Don't be nervous, the cocoa, vanilla and natural sweetness from the dates over-power the neutral flavors of the avocado and black beans. This Chocolate Pudding recipe will last for 3-4 days in the fridge, so go ahead and indulge. You deserve it.

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BEVERAGE BREAKFAST VEGAN

Cinnamon Banana Smoothie

This Cinnamon Banana Smoothie recipe is a girl's best friend (especially if the girl is in perimenopause or menopause). With cauliflower as the secret ingredient, you’ll not only be downing this meal-in-a-glass, you’ll also be getting in some veggies. Not to mention, it only takes 5 minutes to make, so you basically don't have an excuse NOT to make it! Dates and bananas play starting roles in this recipe. Dates are packed with nutrients that help support bone health and blood sugar regulation. But it doesn't stop there. Bananas, the original "super food", are healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients. The Cinnamon Banana Smoothie recipe also features cashew butter which is chock full of protein. With all these menopause-supporting nutrients packed in your glass, you’ll be ready to attack the day head-on.

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DAIRY FREE DINNER GLUTEN FREE

Fish Tacos with Cilantro Cashew Crema and Pumpkin Seed Crunch

Fish Tacos with Cilantro Cashew Crema and Pumpkin Seed Crunch are always a good idea, especially when you're in need of a simple weeknight meal. In fact, we’ve never said no to a fish taco. This version is not only packed with flavor, it's packed with ingredients you can feel really good about putting into your body. The red cabbage alone offers antioxidants, improves bone and gut health and reduces inflammation. High in protein, this dish helps maintain healthy muscle and bones, which tend to decline during menopause . Making the Cilantro Cashew Crema and the Pumpkin Seed Crunch a day ahead makes this a quick weeknight meal, or a showstopper for entertaining.

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BREAKFAST SEAFOOD SIDES

Smoked Salmon Platter (Breakfast, Lunch or Dinner!)

Nothing says good-for-you and delicious as much as smoked salmon. Combine smoked salmon with avocados, seeds, nuts, hard boiled eggs and cucumbers and you have a winner. Not to mention that this simple, yet nutritious meal takes less than 15 minutes to make. Oh, and did we mention it's a meal solution for breakfast, lunch or dinner?! Healthy fats for brain health, protein and fiber make this an elegant, yet epic way to start or end your day. This platter is really a blank canvas, and you can design it however you see fit. Start by adding some of your other favorite flavors like fresh, chopped dill, sliced pickled jalapeño, lemon wedges, capers, sliced tomato, sliced red onions -- the possibilities are limitless.

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SALAD SIDES

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.

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DINNER GLUTEN FREE SEAFOOD

Lemon Caper Cod

If you're "not a fish person", this recipe might be the thing that changes your mind. Cod is one of the leanest fish and is a wonderful choice for "fish beginners" because of its mild fish flavor. This flaky white fish is loaded with nutrients, including vitamin B12, which is an important part of your body’s nerve and blood cells. Moreover, cod, like many fish, is a good source of omega-3 fatty acids —an essential fat. This classic recipe is super-simple and super-flavorful due to its clean, flavor-forward ingredients. Cod is a delicious way to get your oh-so-important protein. This recipe pairs perfectly with a range of vegetables and sides: grilled asparagus, sautéed green beans, or a simple salad.

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BEVERAGE

Sleepy Girl Tart Cherry Lime Spritz

Did someone say tart goodness from cherries? Did someone say citrusy brightness from limes? Did someone say better sleep? This Cherry Lime Spritz features tart cherry juice which is sweet, yet satisfying. It also happens to be full of antioxidants and nutrients. Compared to sweet cherry varieties, tart cherries contain 20 times more vitamin A, and their antioxidant levels are much higher. Tart cherries also contain melatonin, a hormone that regulates the sleep-wake cycle, and is often used as a supplement to support insomnia .

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DINNER SIDES

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.

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DINNER SEAFOOD SIDES

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!

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Healthy Recipes for Menopause