Menopause-Friendly Family Recipe Tips
Small changes to your diet can make a world of difference to how you transition through the menopause. I’ve identified some simple swaps that can turn a standard family staple into a hormone-balancing meal and still work for all the family.
Shepherd’s Pie
1. Swap some of the meat for lentils
Swap some of the meat for lentils, stirring them into the mince and onion mixture, once it’s browned and is ready to be cooked through. You’ll probably use about 500g of lamb for a pie that serves 4, so I’d suggest you halve that and use 250g, topping up the protein content with a 400g can of green or brown lentils.
WHY?
– You’ll reduce the level of saturated fat in the meal, by limiting the red meat content. Heart health is a key consideration for women in midlife, because we lose the cardioprotective properties of oestrogen as it starts to decline and this increases the risk of coronary heart disease post-menopause.
– Lentils are an excellent source of soluble fibre which helps to regulate cholesterol levels by forming a gel that binds to the bile that contains cholesterol and carries it out of the body.
– Highly nutritious, lentils contain a range of vitamins and minerals and are a very good source of iron, which could be very helpful if you’re experiencing heavy periods or flooding.
2. Swap the mashed potato topping for sweet potato
Swap the mashed potato topping for sweet potato – or do half and half if this is likely to cause a revolt in the household!
WHY?
– A sweet potato is much higher in fibre than a white potato, which means that the body will break down the carbohydrate into sugar much more slowly, keeping you going for longer and helping to support weight management by stabilising your blood sugar levels.
– It’s packed with beta carotene, which the body converts to vitamin A and plays a key role in supporting the integrity of our tissue and keeping the skin smooth and healthy. It’s also important for eye health and night vision and we need it for an effective immune function.
– Sweet potato is also an excellent source of vitamin C, which is a powerful antioxidant that supports the immune function. The body uses it to create collagen, which is a key component of bone matrix and that keeps our skin plump and elastic.
3. Add a tablespoon of fresh thyme leaves
Add a tablespoon of fresh thyme leaves to the meat and lentil mix towards the end of the cooking process to retain the flavour and the nutrients.
WHY?
– It’s delicious and helps to elevate a simple meal to something tastier and more sophisticated
– Thyme contains antibacterial and antimicrobial compounds which help to take action against a host of potentially harmful bacteria or fungi. It can be used therapeutically to manage bacterial or fungal infections of the gut – It’s an excellent source of vitamin C and a surprisingly good source of iron.
This guest blog was written by Expert Nutritionist, Jackie Lynch founder of Well Well Nutrition. Jackie is author of The Happy Menopause and has a Podcast by the same name. @wellwellwelluk
