Recipes

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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DINNER MEATS

Balsamic Tomato Basil Chicken

This Balsamic Tomato Basil Chicken recipe is built on the classic combo of tomatoes and basil, but takes on a life of its own as a super cozy supper. It's simple but packed with flavor, protein heavy, and the tomatoes deliver a slew of benefits, antioxidants to fight cell damage, potassium and fiber for heart health, vitamin C to boost your immune system, and they can stabilize blood sugar to aid in hormone balance. We love this served with a heaping serving of roasted broccoli, and your family will also love it over rice.

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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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BEVERAGE BREAKFAST DAIRY FREE

Berry Flax Smoothie

This Berry Flax Smoothie may taste like a treat, but it’s working overtime for your midlife body. Mixed berries deliver antioxidants, vitamin C and fiber to support immune health, healthy aging and inflammation balance, while mango adds natural sweetness plus skin-loving nutrients. Flax seeds bring plant-based omega-3s and lignans that may support heart health, hormone balance and digestion during perimenopause and menopause. Sneaky cauliflower adds extra fiber and phytonutrients to support metabolic health without changing the flavor. Protein powder and cashew butter help support muscle mass, blood sugar balance and satiety — because midlife metabolism is already doing enough gymnastics on its own. Add nut milk for creaminess and minerals, plus a drizzle of honey for a touch of sweetness, and you’ve got a smoothie that supports energy, wellness and whole-body nourishment sip by sip.

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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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BREAKFAST DESSERT

Strawberry Chia Pudding

This Strawberry Chia Pudding is creamy, satisfying and quietly overachieving in the nutrition department. Equal parts easy breakfast, snack and “I need something sweet but also functional,” this perimenopause-friendly recipe is packed with protein, fiber and healthy fats to support energy, metabolism and overall wellness in midlife. Basically, it’s dessert energy with a wellness résumé. Strawberries bring vitamin C, antioxidants and fiber to support immune health, collagen production and healthy aging, while lemon juice adds brightness plus an extra boost of antioxidants. Chia seeds may be tiny, but they are nutritional powerhouses loaded with fiber, plant-based omega-3 fatty acids and minerals that support digestion, heart health and blood sugar balance. These are all especially important during perimenopause and menopause when metabolism and gut health can start acting unpredictably. Greek yogurt adds protein to help support muscle maintenance, satiety and stable energy levels, while coconut milk or nut milk provides creaminess and healthy fats that help make this pudding deeply satisfying. A touch of honey balances the tartness naturally, vanilla makes everything taste like a treat and granola adds the perfect crunchy finish. The result is a nutrient-dense chia pudding recipe that supports overall health and gut health while still feeling like the kind of breakfast you’d happily eat on repeat.

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Healthy Recipes for Menopause