As we approach the change of life that is menopause, it’s essential to feed and replenish our body with nutrients like calcium, protein and omega-3.
Michelle Bridges says this was a key consideration when devising The Menopause Method eating plan.
“You will see a lower-carb approach to eating, as insulin resistance can be a real issue for many menopausal women,” she explains. “But you won’t see carbs demonised, as we feature a pasta dish each Wednesday. Who doesn’t love a little pasta?”
Below are two recipes from Michelle’s new eating plan!
Baked Eggs, Italian Style
Serves: 2
Ingredients:
- 2 tomatoes, chopped
- 1 zucchini, finely chopped
- ½ red capsicum, finely chopped
- 1 clove garlic, crushed
- 1 tsp olive oil
- 8 kalamata olives, pitted
- 4 cage-free eggs
- 20g reduced fat cheddar, grated
- ¼ cup basil leaves
Method:
- Preheat oven to 190°C. Line a large baking tray with non-stick baking paper. Scatter over tomatoes, zucchini, capsicum and garlic. Drizzle with oil and toss to coat.
- Roast vegetables for 20 mins or until almost tender. Remove from oven and reduce temperature to 180°C.
- Mix olives with vegetables and divide mixture between two ovenproof dishes. Make 2 indentations in mixture in each dish. Crack an egg into each indentation and sprinkle cheese over.
- Bake for 8-10 mins or until eggs are just set. Top with basil leaves and sprinkle with freshly ground black pepper to serve.
Miso Salmon with Cauliflower Fried Rice
Ingredients:
- 250g Atlantic salmon fillets
- 1 tbsp miso soybean paste
- 2 tsp honey
- 250g cauliflower
- 1 tsp olive oil
- 3 shallots, finely sliced
- 1 tsp ginger, finely grated
- 1 clove garlic, crushed
- ¹/³ cup frozen peas, thawed
- 2 tsp soy sauce
- 1½ tsp sesame seeds, toasted
- 2 tbsp fresh coriander
- ½ fresh lime, cut into wedges
Method:
- Cut salmon into 2 portions. Combine miso paste and honey and rub all over salmon. Place onto a foil-lined oven tray and set aside. Preheat grill.
- Cut cauliflower into florets and process in a food processor until it resembles grains of rice. Heat olive oil in a non-stick wok or deep frying pan over medium heat. Add cauliflower, white part of shallots, ginger and garlic and stir-fry for 5 mins until tender.
- Cook salmon under the grill for 4 mins each side, turning once. Meanwhile, add peas to cauliflower mixture and stir-fry for a further 3 mins until tender. Toss soy sauce through.
- Serve salmon with the cauliflower fried rice, sprinkled with sesame seeds and coriander, with lime wedges on the side.
Pick up your copy of Woman’s Day on Monday 4 March to read about Michelle Bridge‘s The Menopause Method.
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