5 Quick and Easy Perimenopause-Friendly Recipes
Women experiencing perimenopause and menopause can be affected by weight fluctuations due to hormonal changes. Maintaining a healthy weight can help with minimizing the effects of hormonal changes, and managing your perimenopause symptoms. Check out this list of 5 quick and easy perimenopause-friendly recipes below to help you get started.
Recipe 1: Overnight Oats with Berries
Mix ½ cup of old-fashioned oats, ⅔ cup of milk, and a pinch of salt. Add maple syrup or honey as a sweetener if needed. Cover and refrigerate overnight. Top with berries and peanut butter and serve.
Recipe 2: Veggie Omelet
Chop 2 tomatoes, a handful of spinach, and 1 bell pepper. Set aside. Crack 2 eggs into a bowl and whip with a fork. Pour the beaten eggs into a pan on medium heat. When the egg is almost done, add the vegetables over the top with a little shredded cheese. Flip with a spatula and let cook for 1-2 more minutes on the other side. When done, fold over, plate, and enjoy!
Recipe 3: Avocado and Mixed Berry Smoothie
Blend 1.5 cups of frozen berries, 1 cup of milk, 1 cup of spinach, ½ ripe avocado, and 1 tablespoon of maple syrup until smooth and creamy. Serve immediately. Taken from thekitchnn.com.
Recipe 4: Lemon-baked salmon sheet pan
Preheat the oven to 350°F. Line a baking sheet with parchment paper and place 1.75 pounds of boneless salmon filets skin-side down. Season with salt and pepper. Bring water to a boil in a medium saucepan and add 1/2 cauliflower head (sliced horizontally) and blanch for 4 minutes. Place blanched cauliflower around salmon. Sprinkle it with pine nuts and tarragon. Drizzle baking sheet with olive oil. Bake for 20 minutes. Remove from the oven and rest for 5 minutes. Then serve 1 piece of salmon with cauliflower and toppings.
(Taken from dietdoctor.com)
Recipe 5: Cauliflower mac and cheese
Preheat the oven to 350°F. Fill a medium saucepan with water and bring to a boil. Add 1 cauliflower head broken down to florets to water and cover. Cook for 5-6 minutes, until soft, and then strain. Simultaneously, sauté 1 medium diced onion, 2 minced cloves of garlic, and 2 tsp minced thyme until soft. Add ¼ tsp ground nutmeg and 1 tsp mustard. Place the cauliflower and onion mixture into a blender, add 150mL stock, and blend. Cook 1 cup lentil pasta according to instructions on packet, until pasta is al dente. Mix pasta with blended cauliflower sauce and place into 8×10 baking dish. Top with grated cheese and breadcrumbs and place into oven. Bake for 35-40 min, until it is golden and bubbly. (Taken from onstella.com
It’s Fetch is a community that provides a safe space for members to discuss health and wellness topics. We provide access to archived health related content, note the date of last review or update on all articles. No content shared, regardless of date should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
-Written by Paavana Varanasi
Originally published February 2023