Six easy recipes that boost your health in the menopause

Times

2 days ago

Always eat for the age you are, not the age you'd like to be. Is that a saying? If not, it should be. As we go through life, our nutritional needs change — and it's in that spirit that Mary Berry's daughter, Belles, and Mariella Frostrup have devised a cookbook for women going through the menopause. As they say, 'This is not just a recipe book; it's a call to arms for those who don't consider advancing years a time to slow down but rather a time to recalibrate and renew.' Tony Turnbull
This is a simple, energising midweek stew.
Serves 4 . Time: 20 minutes
• 1 tbsp olive oil• 4 skinless chicken breasts, cut into finger-size strips• 2 tbsp dark soy sauce or tamari• 2 tbsp miso paste• 400g tin of black beans, drained• 1 avocado, mashed• 400ml tin of coconut milk• Salt and pepper• Handful of baby spinach• Juice of 1 lime• Handful of herbs, to garnish• Flatbreads, rice or noodles, to serve
1. Heat the olive oil in a pan over a medium-high heat. Add the chicken strips and cook until browned on each side. Mix the soy sauce and miso in a small bowl, then toss it in with the chicken in the pan.2. Add the black beans, avocado and coconut milk, and simmer uncoveredfor 5 minutes. Season to taste.3. Remove from the heat, throw in the spinach and stir in the lime juice. Serve with plenty of fresh herbs on top, with flatbreads, rice or noodles.
NutritionBlack beans are an excellent source of fibre and support all aspects of health.
We're both big fans of the fresh and tasty nature of Eastern-style dishes and this is another homage to Asian cuisine, using one of our favourite ingredients: makrut lime leaves. These are recommended to aid digestion and reduce bloating, but we love them because they taste so good.
Serves 4. Time: up to 30 minutes
• 2 tbsp olive oil• 250g chestnut mushrooms, sliced• 2 shallots, or 1 small brown onion, finely chopped• 4 garlic cloves, crushed or grated• 30g fresh root ginger, grated• 1 red chilli, deseeded and finely chopped• 5 fresh or 8 dried makrut lime leaves• 1 lemon grass stick, bashed with a rolling pin• 1 litre fish or vegetable stock• 2 tbsp tamarind paste• Salt and pepper• 4 skinless salmon fillets• Juice of 1 lime• 250g pak choi, ends trimmed and leaves separated• Handful of coriander leaves and 4 spring onions, sliced, to garnish
1. In a large frying pan that has a lid, heat the oil over a medium heat, then add the mushrooms and fry until golden.2. Add the shallots, garlic, ginger, chilli, lime leaves and lemon grass. Stir for a few minutes until softened, then pour in the stock and bring to the boil. Reduce to a simmer and gently cook for about 10 minutes to infuse all the flavours. Add the tamarind paste and stir well, then season to taste.3. Season the salmon fillets with salt and pepper, then add to the pan, cover with the lid, and poach in the broth for 7 minutes over a low heat until cooked through.4. Remove the lid, add the lime juice and place the pak choi leaves on top of the salmon, put the lid back on and cook for 2 minutes. Remove the lid and discard the lemon grass and lime leaves.5. Divide the pak choi leaves among four bowls, then top with the salmon fillets and spoon over the broth. Garnish with fresh coriander leaves and spring onions.
NutritionSalmon provides omega-3 fatty acids for heart and brain health.
• Read more restaurant reviews and recipes from our food experts
We love a frittata: a quick and easy one-pan breakfast.
Serves 4. Time: 20 minutes
• 300g silken tofu, drained• 8 large eggs• ¼ tsp flaky sea salt• 1 green chilli, deseeded and finely chopped• 1 tbsp olive oil• 80g pack of watercress, spinach and rocket• 30g cheddar cheese, grated• 6 radishes, sliced, to garnish• Roasted black sesame seeds, for sprinkling
For the miso sauce
• 3 tbsp miso paste• 3 tbsp Japanese rice wine vinegar• 2 tbsp maple syrup• 2 tbsp soy sauce• 1 tbsp sesame oil• Zest and juice of 2 limes• 5cm piece of fresh root ginger, peeled and finely chopped
1. Preheat the oven to 200C fan/gas 7. Place the tofu in a muslin cloth and squeeze out any excess water, then place in a medium bowl. Crack the eggs into this, add the salt and green chilli and mix well.2. Heat the olive oil in a 20cm nonstick, ovenproof frying pan that has a lid over a medium heat. Add half the watercress, spinach and rocket mixture and cook for 1 minute, then add the egg mixture and sprinkle the cheese on top. Cover and cook for 2 minutes, then transfer to the oven for 10 minutes, or until set. The frittata should bounce back when touched lightly.3. Meanwhile, make the miso sauce. Simply mix all the ingredients together in a small jug and set aside until ready to serve.4. Remove the frittata from the oven and slide it onto a serving board. Garnish with the remaining watercress, spinach and rocket leaves, sliced radishes and black sesame seeds. Serve the sauce on the side.
NutritionEggs provide protein and vitamins for overall health.
Superhealthy and refreshingly vibrant, this soup is great to serve cold for a summer lunch. Alternatively, warm it up in the colder months. Fresh flowers look so pretty on top, especially in the summer.
Serves 4. Time: 15 minutes
• 1 tbsp pine nuts• 2 tbsp olive oil• 1 tsp cumin seeds• 4 garlic cloves• 1 small green chilli, deseeded• 175g peas, fresh or frozen• 2 large ripe avocados• 1 cucumber, peeled and cut into 4• 2 tbsp shelled hemp• Juice of 1 lemon• 600ml vegetable stock• Dill sprigs and fresh edible flowers, to garnish (optional)
For the whipped feta
• 50g Greek feta, crumbled• 150g Greek yoghurt• Zest of 1 lemon• 1 garlic clove, crushed• 1 tbsp chopped mint• Salt and pepper
1. Heat a dry frying pan over a medium-high heat, toast the pine nuts until golden, then transfer to a small ramekin. In the same pan, heat the olive oil and sauté the cumin, garlic and chilli for 2-3 minutes. Remove from the heat and set aside.2. For the whipped feta, place the feta, Greek yoghurt, lemon zest, garlic and mint in a medium bowl, whisk to combine, then season. Place in the fridge.3. Bring a pan of salted water to the boil, add the peas and bring to the boil, then drain and submerge the peas in a bowl of ice-cold water. Drain again.4. In a blender, combine the avocados, cucumber, shelled hemp, lemon juice and vegetable stock. Add the sautéed cumin, garlic and chilli along with the peas, then blitz until smooth. Season, then pour the soup into a large jug and chill in the fridge.5. Serve garnished with the whipped feta, toasted pine nuts and a few sprigs of fresh dill and edible flowers (if using).
NutritionHemp seeds provide omega-3 fatty acids and protein.
A healthy alternative to baked beans, and a potent source of dietary fibre, protein, vitamins and minerals. It's economical, easy to make, supports metabolic function, reduces fatigue, strengthens bones and boosts memory. What's not to love?
Serves 2. Time: 15 minutes
• 1 tbsp olive oil• 1 red onion, finely diced• 3 garlic cloves, crushed• 400g tin of cherry tomatoes• 2 tbsp rose harissa paste• 2 tsp soft dark brown sugar• 1 tsp cider vinegar• 400g tin of cannellini or haricot beans, drained and rinsed• Salt and pepper• 2 tbsp Greek yoghurt and a few saffron threads, to serve
1. Heat the oil in a medium pan over a medium heat. Add the onion and sauté for 2 minutes until softened, then add the garlic and cook for a further minute. Add the cherry tomatoes, harissa paste, sugar, vinegar and 3½ tbsp water. Simmer for 7 minutes, stirring occasionally. Add the beans and simmer for a further 5 minutes.2. Season to taste, then divide between two bowls. Serve with a dollop of Greek yoghurt, sprinkled with the saffron threads.
NutritionTomatoes offer antioxidants and vitamin C to aid skin health and reduce inflammation.
A fibre-fuelled salad with tahini and lime dressing, equally good as a main or a side dish beside your chosen protein.
Serves 4-6. Time: up to 30 minutes
• 250g buckwheat• 1 tbsp olive oil• 1 red onion, cut into 8 wedges• 5 thyme sprigs, plus 1 tbsp thyme leaves, finely chopped• 200g chestnut mushrooms, quartered• 1 tbsp balsamic vinegar• 100g cavolo nero, stalks removed, roughly chopped• 200g Tenderstem broccoli, halved lengthways• 6 dates, pitted and chopped• 50g walnuts, chopped• 1 tbsp flaxseeds• Salt and pepper• 125g spinach
For the tahini and lime dressing
• 75g tahini• Juice of 1 lime• 1 tsp flaky sea salt• 2 garlic cloves• 20g parsley, plus extra to garnish• 50ml olive oil
1. Cook the buckwheat according to the packet instructions.2. Heat the oil in a large frying pan that has a lid over a medium-high heat, then add the onion and thyme sprigs and fry for 5 minutes. Increase the heat, add the mushrooms, and fry for a further 5 minutes until golden, then add the vinegar and cook for a further minute. Remove the thyme sprigs and transfer the mushrooms and onions to a large bowl.3. Using the same pan, add the cavolo nero and broccoli along with a cup of water and cook with the lid on for 4 minutes. Transfer to a bowl of cold water for a couple of minutes to stop the cooking process, then drain.4. Make the dressing. Using a food processor, add the tahini, lime, salt, garlic and parsley to the bowl and blitz to combine, then add the olive oil in a thin stream, mixing until it is incorporated.5. Add the cooked buckwheat, chopped dates and walnuts, flaxseeds and finely chopped thyme to the mushroom bowl and mix well. Season, to taste.6. Stir in the cavolo nero, broccoli and spinach. Add the salad dressing and toss to combine, then transfer to a serving bowl and sprinkle with fresh parsley.
NutritionBuckwheat is rich in fibre and antioxidants, supporting digestive health and reducing inflammation.
Extracted from Menolicious: Eat Your Way to a Better Menopause by Mariella Frostrup and Belles Berry, published on August 28 (DK Red, £22). Buy from timesbookshop.co.uk or call 020 3176 2935. Free UK P&P on online orders over £25. Discount available for Times+ members