A few weeks ago, I did a couple of blogs on the menopause. If you didn’t get a chance to have a read don’t worry you can click on the links below:
I also mentioned that I would share with you some menopause friendly recipes that apply the nutritional principles I spoke of. I came across two great recipes (below) by Liz Earle that not only fit the bill but are a fun, delicious treat too!
I’d highly recommend her book THE GOOD MENOPAUSE GUIDE. Highly informative, lots of great tips and recipes. It’s definitely worth the read.
If you suspect you’re menopausal please do not suffer in silence. Reach out and let’s talk. Call/text me on 07748298728 or email GAYNOR@B-FIT.UK.COM for a free confidential chat.
Now let’s dive into the recipes!!!
DRIED FRUIT & SPELT MENOPAUSE CAKE
Sounds divine right? and paired with a cuppa it’s the perfect combination.
This recipe is deliciously good for you. It uses ingredients that are high in phytoestrogens, the oestrogen-like compounds found in soya, linseeds and some dried fruits. These are beneficial during the menopause, helping to keep our hormones a little more balanced.
The cake is made with soya flour, soya milk and linseeds, it’s wonderfully rich and moist, with a dense texture and a good, rich flavour. Store in an airtight tin or slice and freeze to eat as required. It’s delicious toasted or on its own.
Lastly, remember when purchasing soya products that they’re fermented, organic and non GMO.
- 100g spelt flour (or wholemeal wheat flour)
- 100g medium rolled oats (can be gluten free oats)
- 100g soya flour
- 100g linseeds (also called flaxseeds)
- 100g raisins
- 200g pitted dates, chopped
- 100g apricots, chopped
- 50g sunflower seeds
- 50g sesame seeds, lightly toasted
- 50g flaked almonds, lightly toasted
- 2 tbsp honey
- 2 tsp ground ginger
- 2 tsp cinnamon
- 4-5 pieces stem ginger in syrup, chopped
- 650-750ml soya milk
- Whizz the linseeds in a food processor to crack open
- Place all dry ingredients into a bowl with the chopped stem ginger
- Stir in 550ml of the soya milk and the honey
- Stir until the mixture has fully combined
- Leave to soak for half an hour
- Add in the remaining soya milk to loosen the mixture to a dropping consistency
- Preheat the oven to 190°C/375°F/gas mark 5
- Line a small loaf or round cake tin with baking parchment or silicone paper
- Spoon the mixture into the prepared tin, it should drop easily from the spoon
- Add a little more soya milk if the mixture seems to dry or dense
- Bake for about an hour or until a sharp knife comes out of the centre cleanly
- Tip out onto a wire rack and leave to completely cool before slicing
NOT TOO SWEET MUFFINS
The sweet, subtle flavours in these gorgeous muffins make a delicious alternative to the sickly, highly processed commercial varieties.
These muffins are nutrient dense, from the fibre in the spelt flour to the iron in the dried apricots, while pumpkin seeds are a good source of zinc.
Pumpkin and sunflower seeds also both contain phytoestrogens which as we know help keep our hormones balanced during menopause.
You can also freeze the muffins for up to one month. Simply wrap tightly in cling film. Take out of the freezer to thaw the night before you’re going to eat them.
- 1 apple or pear, grated
- 50g cheddar cheese, grated
- 1 tbsp pumpkin seeds
- 1 tsp sunflower seeds
- 2 dried apricots, finely chopped
- 125g spelt flour
- 1 tsp baking powder
- 2 tbsp olive oil
- 125g plain live yoghurt
- 1 medium egg
- 1 tbsp honey, xylitol or stevia (optional)
- Preheat the oven to 200ᵒC/400ᵒF/Gas Mark 6
- Line a muffin tin with 6 paper cases
- Put the apple or pear, cheese, seeds, apricots, flour and baking powder into a bowl
- Mix everything together, make sure there are no clumps of the grated ingredients
- Make a well in the middle
- In a separate bowl, whisk together the oil, yoghurt, egg and honey (xylitol or stevia) if using
- Add the wet mixture into the middle of the dry mixture
- Mix all the ingredients together until just combined
- Don’t overwork the mix or the muffins will be heavy
- Spoon the mixture among the paper cases
- Bake for 20-25 minutes until risen and golden
- They’re done if by inserting a skewer into the centre of one it comes out clean
- Lift muffins onto a wire rack and leave to cool
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