MENOPAUSE FRIENDLY RECIPES
Tasty, easy to make recipes, lovingly created to support your changing body
PUMPKIN MUFFINS
A truly warming morning snack, full of goodness and winter nostalgia
Ingredients
Rolled oats 270g
Honey 85 g
Cinnamon 1/2 tsp
Pumpkin purée 120g
Sea salt 1/2 tsp
Eggs 2
Soya milk 300 mL
Pecans 2 tbsp
Instructions
1. Pre heat oven to 175C. Lightly grease a 12 muffin baking tray with coconut oil.
Mix all the dry ingredients in a bowl In a separate bowl mix the pumpkin purée, honey, eggs and milk and whisk.
Pour the wet mix in to the dry and stir well.
Divide mix equally in to a lined loaf tray or individual muffin
cases
Place the pecans on to the top of each muffin
Bake for 20-25 mins until golden brown
MAKES 12
Calories per serving 264kcals
Total fat 15.5g
Saturated fat 2g
Total Carbohydrates 26g
Protein 7.8g
Vitamin D 6mcg
Calcium 42mg
Iron 2mg
Potassium 227mg
CARROT CAKE BAKE
A super indulgent breakfast or snack (or dessert if you have a sweet tooth!)
Ingredients
Eggs 2
Almond or soya milk 400ml
Cinnamon 1tsp
Grated carrot 2
Oats 200g
Raisins 100g
Pecans 2tbsp
Honey or date syrup 4tbsp
Instructions
1. Place Milk, honey and eggs in a bowl and mix well
2: Place oats and all other dry ingredients in a separate bowl
3: Add wet mix into dry mix and fold in well, ensuring all dry ingredients are well covered
4: Place mix in to a lined or grease baking tin or muffin trays
5: Add pecans to top
6: Bake at 180* for approx 25-30 mins depending on how deep your baking tin is
7: Serve with coconut or Greek yoghurt topping for a real carrot cake taste!
8: Enjoy
MAKES 10-12 SERVINGS
Calories per serving 374kcals
Total fat 15.4g
Saturated fat 2g
Total Carbohydrates 59.3g
Protein 8g
Vitamin D 6mcg
Calcium 133mg
Iron 3mg
Potassium 359mg
PUMPKIN TOFU CURRY
A truly hearty and warming hormone meal, perfect for fighting off winter nasties
Ingredients
White onion 1
Fresh Ginger 1tbsp finely chopped
Red chillies 2
Curry Powder 2tsp
Garlic cloves 2
Olive oil 2tsp
Firm tofu 350g
Tinned tomatoes 200g
Pumpkin 500g
Vegetable stock 300ml
Green or soya beans 200g
Baby leaf spinach 75g
Chickpeas (in water drained) 200g
Instructions
1: Sauté the white onion until soft
2: Place the chopped onion, chopped garlic, chopped and seeded chillies and curry powder in a food processor and blend until a thick paste is formed.
3: Heat the oil in a pan over a high heat.
4: Cube and cook the tofu until golden brown and set aside
5: Reduce heat to medium and place curry paste in pan for 3-4 minutes.
6: Add tinned tomatoes and stock and bring to boil. Reduce heat and allow to simmer.
7: Add diced pumpkin, tofu and allow to simmer for 5-10 minutes until pumpkin is soft.
8: Add beans and chickpeas and simmer for a further 3-5 minutes
9: Add spinach until wilted
10: Serve with Quinoa or brown rice and a slice of lime and chopped coriander
MAKES 4-6 SERVINGS
Calories per serving 645kcals
Total fat 16.6g
Saturated fat 1.8g
Total Carbohydrates 91.8g
Protein 41.2g
Calcium 331mg
Iron 13mg
Potassium 996mg