5 Power Ingredient - Diet for Menopause

5 Power Ingredient - Diet for Menopause

According to Dr. Mindy Pelz, this following 5 ingredients are the best to have to for women in general, but surely worth paying more attention if you are going through or post menopause:


Take a look:


1, 🥑 + Fettuccine Alfredo
2, Bitter Gourd + Apple Slaw
3, 🍌 Flaxseed Muffins 
4, Sweet Potato Japanese Curry
5, Grass-fed Chicken Saltimbocca


    1, 🥑 + Fettuccine Alfredo

    • Healthy Fats: Balances cholesterol; counters increased heart disease risk.
    • Bone Health: Vitamin K aids calcium absorption, reducing osteoporosis risk.
    • Mood Enhancement: Folate helps regulate mood and reduce depression risk.
    • Digestive Health: Dietary fiber aids digestion and reduces constipation.
    • Skin Health: Vitamins C and E support skin hydration and health.

    The twist:

    1. Avocado Puree:

      • In a blender or food processor, blend the ripe avocados until smooth. If needed, you can add a bit of the reserved pasta water to help it blend.
    2. Combine:

      • Stir the avocado puree into the Alfredo sauce the same time when you add the Parmesan according to the video, mixing until well combined. The sauce should have a rich, creamy texture with a subtle avocado flavor. You can add some reserved pasta water to reach your desired consistency (but keep in mind there are salt already added in the pasta water).
      • Add the grilled chicken slices and toss again to combine.

    2, Bitter Gourd + Apple Slaw

    Bitter Gourd Benefits:

    • Blood Sugar Management: Contains charantin, polypeptide-p, and vicine, assisting with blood sugar regulation during menopause.
    • Cholesterol Control: Rich in phytonutrients, aiding in the reduction of menopause-related cholesterol imbalances.
    • Weight Management: High in dietary fiber, supporting weight control common during menopause.
    • Mood Regulation: Contains flavonoids, which help alleviate mood swings.
    • Hormonal Balance: Contains bitter principles, potentially assisting with hormonal imbalances.
    • Bone Health: Provides calcium and vitamin K, crucial for bone health to counter osteoporosis risk.
    • Digestive Health: High in dietary fiber, addressing digestive issues common during menopause.

    (image credit: Misty Rose)

    1. Bitter Melon:1 large or 2 small bitter melons, thinly sliced or julienned
    2. Apples: 2 medium-sized apples (like Fuji or Honeycrisp), julienned or grated

    3. Dressing:

      • 3 tablespoons apple cider vinegar
      • 2 tablespoons honey or maple syrup (adjust according to desired sweetness)
      • 1 tablespoon Dijon mustard
      • 1/4 cup olive oil or sesame oil
      • Salt and pepper to taste

    4. Additional Ingredients:

      • 1/4 cup thinly sliced red onion
      • 1/4 cup chopped fresh cilantro or parsley
      • 1 tablespoon toasted sesame seeds or flaxseeds (optional for garnish)
      • 1 small carrot, julienned (optional for added color and crunch)


    1. After slicing the bitter melon, sprinkle with salt, let it sit for about 10-15 minutes. Rinse thoroughly to remove salt and then drain.
    2. In a large bowl, combine the rinsed bitter melon slices, julienned apples, sliced red onion, and carrot (if using).
    3. In a separate bowl or jar, whisk together all the dressing ingredients until emulsified. Adjust seasoning to taste.
    4. Pour the dressing over the bitter melon and apple mixture. Toss well to ensure everything is well coated.
    5. Garnish with fresh herbs and toasted seeds. Chill before serving for best flavors.

    3, 🍌 Banana Flaxseed Muffins 

    Flaxseed benefits:

    1. Phytoestrogens: Flaxseeds are a significant source of lignans, a type of phytoestrogen, which may help balance hormones, potentially alleviating some symptoms of menopause like hot flashes.

    2. Bone Health: The Omega-3 fatty acids in flaxseed can help protect against osteoporosis which can be a concern during menopause.

    3. Mood Stabilization: Omega-3s in flaxseed can also help regulate mood, potentially countering mood swings common in menopause.

    4. Digestive Regularity: Flaxseeds, being rich in fiber, can aid digestion and combat constipation, which some women face more frequently during menopause.

    Pumpkin Seeds:

    1. Zinc: Essential for skin health, immunity, and vision. Menopausal women sometimes experience a decline in zinc levels which can affect these functions.

    2. Magnesium: Magnesium levels can decrease during menopause, leading to symptoms like insomnia. Pumpkin seeds are a rich source of magnesium, which may also aid in bone health and combat osteoporosis risks.

    3. Natural Sleep Aid: Pumpkin seeds contain tryptophan, which may help improve sleep quality, beneficial for those with menopause-related sleep disturbances.

    4. Heart Health: The phytosterols in pumpkin seeds are known to reduce LDL (bad) cholesterol, supporting heart health as the risk of heart issues increases post-menopause.

    5. Anti-inflammatory: Inflammation can contribute to a variety of menopause symptoms. The anti-inflammatory properties of pumpkin seeds might provide relief.

    (image from Pipping Pot Curry)

      • Preheat the oven at 425°F (218°C). Also, grease a 12 count muffin pan (you can use liners if you prefer).
      • In a large bowl, add the peeled banana. Mash them wel with a forkl, but if you like them a little bit chunky, then just mash them coarsely.
      • Add oil, agave syrup, eggs, vanilla extract, yogurt and mix well.
      • Now add the salt, cinnamon and baking soda, and then the whole wheat flour and flax meal. Fold it all gently with the wet ingredients. Do not overmix.
      • Add the mini chocolate chips and mix. Save some to top in the baking pan.
      • Spoon the batter evenly into each muffin cup. Sprinkle some chocolate chips on the top.
      • Bake in preheated oven for 7 minutes then reduce oven temperature to 375 degrees and continue to bake 8-10 minutes until a toothpick inserted into center comes out clean.
      • Remove from muffin pan and let the muffins cool completely on a wire rack and enjoy! Store muffins in an airtight container.


      • Sprinkle pumpkin seed on top of the muffin before bake.

      4, Sweet Potato Japanese Curry

      Sweet potato benefits:

      1. Antioxidants: High in beta-carotene and vitamin C, combats menopause-related oxidative stress.
      2. Skin Health: Rich in vitamin A from beta-carotene, supports skin affected by menopausal hormonal changes.
      3. Bone Health: Contains calcium and magnesium, counters osteoporosis risks due to declining estrogen levels.
      4. Mood Regulation: Offers magnesium, helps with menopause-related mood swings and anxiety.
      5. Heart Health: Provides potassium, aids in maintaining blood pressure as hypertension risk can increase during menopause.
      6. Digestive Health: High in dietary fiber, addresses constipation issues common in menopause.
      7. Blood Sugar Stability: Low glycemic index and rich in fiber, stabilizes blood sugar, aiding those with insulin sensitivity shifts during menopause.
      8. Inflammation Reduction: Contains antioxidants like beta-carotene and anthocyanins, reduces inflammation associated with menopause symptoms.

      (image referene: Bon Apetite)

      • 2 large sweet potatoes, peeled and cut into bite-sized cubes
      • 1 large onion, sliced thinly
      • 2 carrots, peeled and sliced into rounds
      • 2 bell peppers (red or green), sliced
      • 3 garlic cloves, minced
      • 1 inch fresh ginger, grated
      • 2 tablespoons vegetable oil or coconut oil
      • 3-4 cups vegetable broth or water
      • 1 pack (about 100g) Japanese curry roux (available in most Asian supermarkets; brands like Golden Curry, Vermont Curry, etc.)
      • 1 tablespoon soy sauce (or tamari for gluten-free option)
      • 1 tablespoon mirin (or honey as a substitute)
      • Salt and pepper to taste
      • Steamed rice, for serving
      • Optional: Protein of choice (tofu cubes, chicken pieces, or beef chunks)


      1. Preparation:

        • Heat oil in a large pot over medium heat.
        • Add onions and sauté until they start to become translucent.
        • Incorporate garlic and ginger and continue sautéing for another 1-2 minutes.
      2. Vegetables:

        • Add sweet potatoes, carrots, and bell peppers to the pot, stirring occasionally for about 5-7 minutes.
      3. Curry Base:

        • Pour in the chicken / vegetable broth or water, ensuring it covers the vegetables.
        • Bring to a boil, then lower the heat and let it simmer until the sweet potatoes are almost tender (around 10-15 minutes, depending on their size).
      4. Curry Roux:

        • Break the curry roux cubes and add them to the pot.
        • Stir continuously until the cubes have fully dissolved into the broth, thickening the sauce. If the sauce becomes too thick, you can add a bit more water or broth.
      5. Seasoning:

        • Mix in the soy sauce and mirin. Taste the curry and adjust the seasoning with salt and pepper as required.
      6. Protein (Optional):

        • If you're adding a protein like tofu or chicken, now's the time to do it. If using tofu, add it directly. If using chicken or beef, ensure it's cooked beforehand.
        • Simmer until the protein is heated through.
      7. Serving:

        • Serve the curry hot over steamed rice.

      5, Chicken Saltimbocca

      Grass-fed chicken benefits:

      1. Omega-3 Fatty Acids: The higher amounts of omega-3 fatty acids in grass-fed chicken can help alleviate symptoms like hot flashes and mood swings, supporting overall well-being during menopause.

      2. Weight Management: The leaner meat in grass-fed chicken can aid in calorie control, addressing weight gain challenges during menopause.

      3. Hormonal Balance: Consuming grass-fed chicken, typically raised without synthetic hormones, may help in managing hormonal imbalances during menopause.

      4. Energy and Mood: The B vitamins present in grass-fed chicken can boost energy levels and mood, factors often affected during menopause.

      5. Thyroid Health: The selenium in grass-fed chicken supports thyroid health, essential for hormonal balance during menopause.

      (image credit: For The Love Of Cooking)

      1. 4 chicken cutlets, pounded thin
      2. 4 slices prosciutto
      3. 4 fresh sage leaves
      4. 1/4 cup white wine
      5. 2 tablespoons unsalted butter
      6. Salt and pepper to taste
      7. Olive oil for frying
      8. Toothpicks or kitchen twine


      1. Season each chicken cutlet with salt and pepper.
      2. Place a sage leaf on each cutlet, then top with a slice of prosciutto. Secure with toothpicks or tie with kitchen twine.
      3. In a skillet, heat olive oil over medium-high. Add chicken, prosciutto side down. Cook for 3-4 minutes until browned, then flip and cook the other side for another 3 minutes.
      4. Remove chicken and set aside. Deglaze pan with white wine, scraping the bottom. Reduce by half.
      5. Add butter to the pan and stir until melted to create the sauce.
      6. Return chicken to the pan, coat with the sauce, and cook for another 2 minutes.
      7. Serve with garlic and herb spaghetti squash and sautéed kale.
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