If you think you’re in perimenopause, it might be time to take nutrition more seriously: bookmark these hormone-friendly recipes for your next meal plan.
Perimenopause is an inevitable biological process for women, which may or may not bring with it a whole range of symptoms. From the unpleasant (hot flashes, irritability, insomnia) to the unexpected (increased libido), right through to the plain weird (itchy ears), there’s a lot going on.
While we can’t prevent or predict which of these you might experience, we do know that eating a well-balanced, nutrient-dense diet is one of the best ways to support overall mental and physical wellbeing, especially during times of hormonal flux when so much feels out of our control.
In fact, research points to the vital role of nutrition in reducing our risk of developing menopause-related conditions like metabolic disease and osteoporosis. So, whether you’re just suspecting you’re entering into peri, or your symptoms are in full swing, we’ve asked three nutritionists for their favourite hormone-supporting recipes that you can bookmark for later.
Hannah Alderson’s muscle-supporting edamame and feta omelette
Credit: Ilhan Mohamed
“Perimenopause is a time when our nutritional needs deserve a little extra attention, particularly when it comes to supporting muscle mass, bone health and blood sugar regulation,” says Hannah Alderson, a BANT-registered nutrionist and author of Everything I Know About Hormones. “My philosophy is always to focus on what we can add to our plates, rather than what we need to take away. This is a simple, delicious way to nourish your body during perimenopause and beyond.
“This omelette is a wonderful example of how we can work with our hormones through food. Eggs and edamame provide high-quality protein to support muscle maintenance, while edamame also delivers fibre and naturally occurring soy isoflavones – plant compounds that can potentially support menopausal symptoms, particularly hot flushes.
“Spinach brings iron, folate and magnesium to the table, while feta contributes calcium to support bone health. The combination of protein, fibre and healthy fats also helps create a satisfying meal that supports steadier blood glucose levels and sustained energy.”
- 1 Person
Ingredients
- 2 or 3 large free-range eggs
- 75g edamame beans, defrosted and shelled
- 1 generous handful of baby spinach
- 30g feta cheese, crumbled
- 1 spring onion, finely sliced
- 1 tsp extra virgin olive oil
- 1 tbsp chopped fresh parsley or chives
- A pinch of black pepper
- A squeeze of fresh lemon juice
- Optional chilli flakes to finish, plus tomatoes and rocket
Method
- Whisk the eggs together in a bowl with a little black pepper.
- Heat the olive oil in a nonstick frying pan over a medium heat. Add the edamame beans and cook until tender, usually around three to five minutes.
- Add the spinach and gently stir until wilted.
- Pour over the whisked eggs, tilting the pan to distribute evenly. Cook gently for three to four minutes until almost set.
- Scatter over the crumbled feta, fresh herbs and spring onion, then fold the omelette in half.
- Serve with a squeeze of lemon, a sprinkle of chilli flakes if you fancy, and a generous side of colourful tomatoes and rocket.
Nichola Ludlam-Raine’s bone-boosting berry, kiwi and seed yoghurt bowl
Credit: Nichola Ludlam-Raine
- 1 Person
“No single food can prevent or treat perimenopausal symptoms, but this makes a nourishing, balanced and supportive start to the day,” says Nichola Ludlam-Raine, a registered dietitian and author of How Not To Eat Ultra-Processed. “You can also enjoy this as a nourishing evening bowl, too. It’s such an easy way to bring together protein, calcium and iodine from the yoghurt, fibre from the fruit, oats and seeds, and healthy unsaturated fats from the seeds and nuts.
“These nutrients can support general health in midlife: protein helps maintain muscle, while calcium is important for bone health. I like using natural live yoghurt, which contains probiotics for gut health, and adding seeds for extra fibre and texture.”
Ingredients
- 200g natural yoghurt
- 30g low-sugar granola or toasted oats
- 1 tbsp mixed seeds, such as chia, flax and hemp
- 1 kiwi, sliced (no need to remove the skin)
- A handful of mixed berries
- A few pecans or walnuts, if liked
Method
Simply spoon the yoghurt into a bowl and top with the fruit, granola, seeds and pecans. That’s it!
Wild Nutrition’s menopause muffins
Credit: Adobe stock
- 12 People
“During perimenopause and menopause, nourishing hormone health and stabilising blood sugar are paramount to feeling your best,” says Sasha Parkin, a registered nutritional therapist at Wild Nutrition. “This recipe contains an abundance of healthy fats in hormone-loving nuts and seeds and is very high in fibre, which makes it perfect for keeping blood sugar stable. A perfect breakfast muffin for the days when time isn’t on your side.”
Ingredients
- 30g sunflower seeds
- 30g pumpkin seeds
- 30g flax seeds
- 30 walnuts
- 150g ground oats
- ¾ cup blueberries
- 1 tbsp cacao
- 2 tbsp whole chia seeds
- 2 tsp. sesame seeds
- 2 medium eggs
- 1 tbsp cinnamon
- Pinch of sea salt
- 3 tbsp maple syrup
- 3 tbsp coconut oil
- 350ml milk of your choice
Method
- Preheat the oven to 180°C or 160°C fan.
- Roughly chop your walnuts.
- Blitz your oats in a high-speed blender until they have a fine powder-like consistency.
- Add the dry ingredients to a large mixing bowl and combine.
- Melt your coconut oil then add to the bowl.
- Add your eggs, blueberries and remaining wet ingredients.
- Mix with a wooden spoon or hand blender until the mixture is well combined.
- Line some muffin tins with muffin cases and add the mixture evenly, one dessert spoon at a time.
- Place in the oven and bake for around 55 minutes (reduce by 10 minutes if making smaller muffins) or until they have turned a golden brown and a wooden skewer inserted comes out clean.
- Leave to cool on a wire rack for 20 minutes or so before enjoying or storing in an airtight container.
Images: Ilhan Mohamed, Nichola Ludlam-Raine, Getty