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Ease the transition through menopause by focusing on foods that can
help balance hormone levels. The recipes below focus on fish for their essential fatty acids, soy products for their plant based oestrogens and slow releasing carbohydrates like oats and Basmati rice. Before taking any herbs or soy
consult your health professional (see
Eating for a
healthy menopause)
2 tsp
of extra virgin olive oil
1
small onion
1
clove garlic
fresh
parsley
1 cube
(8oz) fresh firm tofu, mashed
Warm
oil in a frypan, saute the vegetables and herbs, add mashed tofu,
season with a little salt to taste and heat gently. Pile on top of
toasted rye bread.
Salmon tofu spread
220gm
canned salmon, drained
100gm
of soft tofu (fresh or packaged)
2
shallots, finely chopped
1tbs
of low fat mayonnaise
2 tbs
of finely chopped fresh parsley/coriander
1 tbs
of lemon juice
freshly ground black pepper
Mash
all ingredients together with a fork and spread on rye bread or Ryvita.
Celery, walnut and tuna salad
220gm
of tinned tuna in water, drained
1
stick of celery
1 tbs
of roughly broken walnuts
2 tbs
of fresh parsley, chopped
2
spring onions, chopped
1 tbs
of low fat yoghurt
2 tsp
of low fat mayonnaise
1 tsp
of cold pressed linseed/sunflower oil
½ a
small apple chopped
handful of bean sprouts
Combine ingredients and serve on Boston lettuce topped with bean
sprouts and served with crackers or rye bread. Use fennel and salmon
as an alternative to celery and tuna.
Oriental noodle soup
4 cups
vegetable stock or miso (fermented soyabean paste)
250 gm
of bean thread noodles
375 gm
of firm tofu, chopped into cubes
155gm
of bok choy (pak soy), chopped
3
spring onions sliced diagonally
1
stalk of fresh lemon grass
5cm of
fresh ginger
200gm
of shitake/button mushrooms
2 tbs
chopped fresh coriander
100gm
of bean sprouts
1
sheet of nori seaweed, chopped finely
Place
stock in a saucepan and bring to boil. Reduce heat, add all
ingredients and heat gently for 3 - 5 minutes until noodles are
tender. Garnish with fresh coriander. Serves 4.
Salmon Rice Loaf
440gm
of canned salmon, drained
2 eggs
beaten
3 tbs
of natural yoghurt
1 tbs
of low fat mayonnaise
1 tbs
of lemon juice
1 cup
cooked brown Basmati rice
2 tbs
of grated Parmesan
1
sheet of nori seaweed finely chopped.
Place
all the ingredients into a bowl and combine well. Spoon salmon mixture
into a loaf tin lined with foil, cover with foil and bake at 180 degC
for 40 minutes. Allow the loaf to stand for 10 mins before turning
out. Serves 4
Wild Rice and Creamed Spinach
1 cup
of uncooked long grain rice
2 cups
of vegetable stock
3 tsp
of extra virgin olive oil
½ cup
cooked wild rice
½ cup
chopped onions
1 cup
sliced celery
1 cup
sliced mushrooms
1 cup
torn spinach
½ cup
soy milk
pinch
of salt
1 tbs
of pumpkin seeds
Cook
the long grain rice in stock and drain. Heat the oil and saute both
rices with the onions celery, mushrooms until the onions are cooked.
Combine the spinach, soy milk and salt in blender and puree. Pour this
over rice mixture and top with pumpkin seeds. Serve with fish. Serves
4.
Banana Cake
450gm ripe bananas
50gm of chopped walnuts
100ml cold pressed olive oil
100gm raisins/cranberries
75gm rolled oats
150gm of spelt flour
1 tsp of baking powder
1 tsp vanilla essence
Preheat oven to 190 deg C. Mix all ingredients together. The consistency should be soft and moist. Grease a loaf tin and spoon the cake mixture in. Bake for 50 mins. Cool for 15 mins before turning out cake.
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