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Recipes For The Menopause

Menopause is a natural transition for women, but it can also bring a wave of uncomfortable symptoms like hot flashes, night sweats, and fatigue. While there’s no magic bullet, a healthy diet rich in the right nutrients can significantly improve your experience. Our recipes for menopause can help you maintain this nutritionally dense diet.

These recipes can help you to navigate menopause with delicious, nourishing meals to help you nourish your body, with our easy to follow instructional videos.

What to Eat For Menopause

Elevated broccoli and butter bean bake - Elevated Premium Recipes & Cooking Tips

Broccoli and Butter Bean Bake

Here’s our creamy broccoli and butterbean bake with salmon/tofu which contains ingredients especially geared towards women who may need hormone support.
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Feta and Edemame Bean Salad - Elevated Premium Recipes & Cooking Tips

Feta and Edemame Bean Salad

This feta and edamame bean salad is perfect for all the family but particularly women who are looking to better support the effects of changing hormones.
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Gluten Free Pancakes - Elevated Premium Recipes

Gluten Free Pancakes

Discover our amazing pancake recipe that’s both gluten-free and vegan, but also packed with omega 3, fibre and phytonutrients to support hormones.
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Hormone-friendly Smoothie

Hormone-friendly Smoothie

Here’s our perimenopause smoothie recipe, packed with good nutrition that can help with female hormone balance.
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Organic Mushrooms on Sourdough

Organic Mushrooms on Sourdough

In this female-hormone-friendly recipe we are using wild, organic field mushrooms that are low in calories but high in fibre, B vitamins and vitamin D.
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Power Up Porridge - Elevated Premium Recipes & Cooking Tips

Power Up Porridge

We’ve added fantastic flaxseeds to this breakfast staple to create a delicious hormone-supporting boost to your morning.
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Spiced Salmon, Spinach and Lentil Salad Elevated Recipe

Spiced Salmon, Spinach and Lentil Salad

Quick, easy, one-pot, high in protein and omega-IIIs and great for your hormones… what’s not to like about this simple salmon and spinach dish!
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Hormone-Friendly Hummus Recipe

Hormone-Friendly Hummus

This simple recipe is an Elevated take on hummus, designed to support female hormones with the key ingredient, tofu.
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Elevated Nut Cookies

Nut Cookies

These vegan treats are high in hormone friendly nutrients, the perfect snack between meals.
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Quick Chicken Salad - Elevated Healthy Recipes

Quick Chicken Salad

Packed with protein and hormone-friendly nutrients, this dish is great for lunch. View Recipe (Subscriber Only)

Buckwheat Kasha Porridge - Elevated Recipes

Buckwheat Kasha Porridge

Start your day with a healthy, hormone-friendly treat with our buckwheat porridge.
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Protein-Packed Posh Pot Noodles - Elevated Healthy Recipes

Protein-Packed Posh Pot Noodles

It might feel like a cheat meal, but this dish is fantastic for your hormones!
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Ingredients For Elevated Food For Life

Diet for Menopause

To navigate menopause with ease, let’s explore some key dietary considerations for a balanced approach.

  • Focus on Whole Foods: Prioritize whole grains, fruits, vegetables, lean protein, and healthy fats. These provide essential vitamins, minerals, and fiber that support your body during this change.
  • Embrace Plant Power: Include plenty of fruits, vegetables, and legumes in your diet. They are packed with antioxidants and phytoestrogens, which can help regulate hormones and ease symptoms.
  • Choose Healthy Fats: Unsaturated fats from sources like avocados, nuts, seeds, and olive oil are crucial for heart health, hormone balance, and managing weight gain, a common concern during menopause.
Food for a perimenopause diet

Nurturing Nutrition For Menopause

Beyond the basics, here’s how to nurture your body through targeted nutrition during menopause.

  • Calcium and Vitamin D: Strong bones become even more important during menopause. Ensure adequate calcium intake through dairy products, leafy greens, and fortified foods. Pair them with Vitamin D, found in fatty fish and eggs, for optimal absorption.
  • Combat Hot Flashes: Spicy foods can trigger hot flashes, so adjust your spice level accordingly. However, some research suggests soy products may help manage symptoms. Consider incorporating tofu, tempeh, or edamame into your meals.
  • Manage Weight Gain: Menopause can lead to weight gain around the middle. Focus on portion control and choose lean protein sources. Our website offers a variety of recipes that cater to weight management goals.
    Remember, this is just a starting point. We encourage you to explore the wealth of delicious and nutritious recipes available on our website. Each recipe is designed to support your well-being during menopause, while also satisfying your taste buds!
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