Recipes for the Menopause
Saturday, June 21st, 2008
Preparing meals which will help you with your menopause doesn’t mean eating less interesting food – in fact having a reason to take a fresh look at what you eat is a great opportunity to try some exciting new recipes!
We have two great recipe books in our Books section, Marilyn Glenville / Lewis Essons’ “Healthy Eating for the Menopause” published by Kyle Cathie Ltd and Maryon Stewart’s “The Phyto Factor” published by Vermilion. These recipes are taken from them, and give you some examples of the exciting food you can eat whilst improving your menopause diet. If you are interested in buying the books click on the links at the bottom of the recipes to get to the books section.
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Saturday, June 21st, 2008
Serves 8
Ingredients
- 450 g (1 Ib) roasted oats
- 100 g (4 oz) sunflower seeds
- 225 g (8 oz) chopped almonds
- 150 ml (l/4 pint) brown rice syrup
- 150 ml (l/4 pint) soya oil
- 150 ml (l/4 pint) unsweetened apple juice
- 225 g (8 oz) organic raisins
- 100 g (4 oz) desiccated coconut
Method
- Pre-heat the oven to 150°C/300°F/gas mark 2. Mix the oats, sun¬flower seeds and almonds together in a large bowl.
- Blend the syrup, oil and apple juice in a jug and pour over the oat and almond mixture.
- Spread this mixture on to a baking tray and bake for 35 minutes, until lightly browned, stirring every 5—10 minutes.
- Allow to cool, then stir in the raisins and coconut. Store in an air tight container and serve with So Good soya milk or soya yogurt.
From Maryon Stewart’s The Phyto Factor
Posted in Crunchy Almond Muesli | No Comments »
Saturday, June 21st, 2008
Serves 4
You could call this the Moroccan Antioxidant Salad just from its glorious colour. An ideal summer starter, this salad makes a fine accompaniment to spicy vegetable and grain dishes and strongly flavoured fish dishes. Adding tofu to the salad would mean that the phytoestrogen content is increased.
Ingredients
- 2 large juicy navel oranges
- 350g (12oz) baby carrots
- 1 head of chicory
- Pinch of cinnamon or 1 tablespoon orange flower water (optional)
For the dressing
- 1 tablespoon clear honey
- 2 tablespoons extra virgin olive oil
- 1 tablespoon linseed oil
- 1 tablespoon golden linseeds
- 1 tablespoon lemon juice
- 2 tablespoons coriander, finely chopped (optional)
- Freshly ground sea salt and black pepper
Method
- Peel the orange, removing as much of the white pith as can. Using a sharp knife, slice the fruit horizontally into very thin round slices and then cut these in half, reserving the resulting juices for the dressing.
- Scrub the carrots and pare them into long shreds.
Trim the chicory of its base and discard the outer leaves. Separate the inner leaves.
- Place the shredded carrots, chicory leaves and orange slices in a salad bowl.
- Chill briefly. Just before serving, beat the dressing ingredients together with the reserved orange juice until they are well blended.
- Season to taste.
- Pour the dressing over the salad and toss carefully until well coated. Sprinkle over some cinnamon or orange flower water if you like.
Variation: this salad is also good sprinkled with some lightly toasted pine nuts. You could also toss in a few cubes of tofu to create an excellent light meal or snack.
Plenty of beta-carotene, from the orange fruits and vegetables. Phytoestrogens from the carrots and linseeds. EFAs from the linseeds.
From Marilyn Glenville / Lewis Essons’ Healthy Eating for the Menopause
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Saturday, June 21st, 2008
Serves 4
Ingredients
- 175 g (6 oz) split red lentils
- 600 ml (I pint) water
- 1 large onion, diced
- 1 tablespoon soya oil
- 2 large eggs
- 150 ml (1/4 pint) soya milk
- 200 g (7 oz) tuna chunks in soya oil
- black pepper, to taste
- 2 tbsp chopped nuts
Method
- Wash the lentils and bring to the boil in a pan with 600 ml (1 pint)
water. Simmer for 20-25 minutes until the lentils are soft and most
of the liquid has been absorbed.
- Sweat the onion in the oil until it begins to soften.
- Separate the eggs and beat the yolks and So Good together. Whisk
the egg whites until stiff.
- Flake the tuna fish and include the juices from the tin.
- Combine the lentils, onion, tuna, egg, Soya Milk and black pepper.
- Fold in the egg whites using a metal spoon.
- Pour the mixture into a shallow, greased ovenproof dish, sprinkle
the surface with the nuts and bake at 180°C/350°F/gas mark 4 for
30 minutes or until it is set and brown.
from Maryon Stewart’s The Phyto Factor
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Saturday, June 21st, 2008
Serves 4
Lentils are a wonderful source of phytoestrogens because they contain all four isoflavones. Further plant hormones are found in the rice, cinnamon, parsley and soya yogurt. The almonds are a good source of essential oils, but use them only very lightly toasted or raw to avoid destroying the nutrients
Ingredients
- 175g (6oz) green lentils
- Freshly ground sea salt and black pepper
- 450g(1lb) basmati rice
- 125g (4 1/2oz) seedless raisins
- 2-3 pitted dates, chopped
- 2-3 dried figs, chopped
- 1 tablespoon rose water or orange flower water
- 1 teaspoon ground cinnamon
- 2 tablespoons chopped flat- leaved parsley, plus more whole sprigs to garnish
- 125g (4 1/2oz) split blanched almonds, lightly toasted in a dry frying pan
- 3 tablespoons extra virgin olive oil
- Yogurt, preferably soya yogurt, to serve
Method
- Rinse the lentils well and put them in a large pan of fresh water.
- Bring to the boil and boil for 20—30 minutes until just tender, adding salt only after the lentils start to soften (otherwise the skins toughen). Drain well.
- While the lentils are cooking, rinse the rice well under running cold water, drain and then put into a pan of boiling salted water. Bring back to the boil, stir well, lower the heat and simmer until just tender, 8—10 minutes. Drain well.
- Mix the dried fruit, rose water or orange flower water and cinnamon in a bowl.
- In a large heavy-based pan, arrange layers of rice, lentils and dried fruit, seasoning each layer and sprinkling some parsley and almonds over the top (reserving some of each for garnish).
- Drizzle over the olive oil, cover and cook very gently for 15—20 minutes.
- Serve garnished with some parsley sprigs and accompanied by a bowl of yogurt.
Phytoestrogens via the lentils, rice, cinnamon, parsley and soya yogurt. The dried fruits are rich in antioxidants.
From Marilyn Glenville / Lewis Essons’ Healthy Eating for the Menopause
Posted in Lentil and Fruit Pilaf | No Comments »
