Menopause is no match for the power of delicious and playful eating! Embrace this vibrant phase with a food fiesta that’s both delightful and beneficial. Spice up your menu with fabulous phytoestrogen-packed wonders like soy, flaxseed, and legumes, giving those hormones a boogie to remember! These superfoods might not be on the dance floor, but they’ll rock your body with their oestrogen-like moves!
Don’t forget to calcium-hop and vitamin D-shuffle your way to strong bones and a happy heart. Let’s disco with dairy, fortified foods, and leafy greens to stay groovy and glowing!
As we munch on whole grains, fruits, and veggies, we’re fuelling our body with vitamins, minerals, and fibre for the ultimate menopause dance party! Keep the rhythm going with healthy fats from nuts, avocados, and olive oil, keeping your brain sharp and your heart samba-ing!
But watch out for those sneaky caffeine and spicy food temptations! They might bring on a hot flash showdown! So, let’s sip some cool water and enjoy the flavours without going overboard.
And remember, boogieing isn’t just about eating! Shake those hips, wiggle those toes, and let regular exercise join the celebration. It’s all about feeling fantastic while busting some moves!
When it comes to menopause and food, fun and flavour are the true stars of the show. So, dance, eat, and laugh your way through this exciting phase, and if you need some personalised tips, just hit the dance floor with your favourite healthcare pro or dietitian. Let’s make menopause a dazzling journey filled with tasty adventures! Stay fabulous, ladies!
HRT Flapjack
Ingredients:
– 2 cups rolled oats
– 1 cup unsweetened shredded coconut
– 1/2 cup chopped walnuts
– 1/4 cup ground flaxseed
– 1/4 cup chopped dried apricots or dates
– 1/2 cup unsweetened applesauce
– 1/2 cup honey or maple syrup (for sweetness)
– 1/4 cup coconut oil (or any vegetable oil of your choice)
– 1 teaspoon vanilla extract
Instructions:
1. Preheat your oven to 350°F (175°C). Grease a 9×9-inch baking dish or line it with parchment paper.
2. In a large mixing bowl, combine the rolled oats, shredded coconut, chopped walnuts, ground flaxseed, and chopped dried apricots or dates.
3. In another bowl, mix the wet ingredients: applesauce, honey (or maple syrup), coconut oil, and vanilla extract.
4. Pour the wet ingredients into the dry ingredients and mix until everything is well coated and combined.
5. Transfer the flapjack mixture into the prepared baking dish and spread it out evenly.
6. Press the mixture down firmly with the back of a spoon or spatula to ensure it sticks together.
7. Bake in the preheated oven for about 20-25 minutes or until the edges turn golden brown.
8. Remove the flapjack from the oven and let it cool in the dish for 10 minutes.
9. While it’s still warm, cut the flapjack into squares or rectangles using a sharp knife.
10. Allow the flapjack to cool completely in the baking dish before serving or storing in an airtight container.
Your chewy and phytoestrogen-rich flapjacks are now ready to be enjoyed! These wholesome treats combine the goodness of oats, nuts, and dried fruits, making them not only delicious but also packed with beneficial nutrients. Enjoy as a snack or a sweet treat at any time of the day!
HRT Chocolate Cake:
Ingredients:
Dry Ingredients:
– 1 3/4 cups all-purpose flour
– 3/4 cup unsweetened cocoa powder
– 1 1/2 teaspoons baking powder
– 1 1/2 teaspoons baking soda
– 1/2 teaspoon ground cinnamon
Wet Ingredients:
– 1 cup unsweetened applesauce
– 1/2 cup honey or maple syrup (for sweetness)
– 1/4 cup coconut oil (or any vegetable oil of your choice)
– 3 large eggs
– 1 teaspoon vanilla extract
Phytoestrogen-Rich Ingredients:
– 1 1/2 cups grated courgette
– 1/2 cup chopped walnuts
– 1/4 cup ground flaxseed
– 1/4 cup chopped dried apricots or dates
Chocolate Ganache Frosting:
– 1 cup semisweet chocolate chips
– 1/2 cup heavy cream
– 2 tablespoons unsalted butter
Instructions:
1. Preheat your oven to 350°F (175°C). Grease and flour a 9-inch round cake pan or line it with parchment paper.
2. In a large mixing bowl, whisk together the all-purpose flour, cocoa powder, baking powder, baking soda, and ground cinnamon.
3. In another bowl, mix the wet ingredients: applesauce, honey (or maple syrup), coconut oil, eggs, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and mix until well combined.
5. Fold in the grated courgette, chopped walnuts, ground flaxseed, and chopped dried apricots or dates into the cake batter.
6. Pour the batter into the prepared cake pan and spread it evenly.
7. Bake the cake in the preheated oven for 30-35 minutes or until a toothpick inserted into the centre comes out clean.
8. While the cake is baking, prepare the chocolate ganache frosting. In a heatproof bowl, combine the semisweet chocolate chips, heavy cream, and unsalted butter.
9. Place the bowl over a pot of simmering water (double boiler) and stir until the chocolate chips and butter have melted, and the mixture is smooth and glossy. Remove from heat and let it cool slightly.
10. Once the cake is done baking, remove it from the oven and let it cool in the pan for 10 minutes. Then, transfer it to a wire rack to cool completely.
11. Once the cake has cooled, pour the chocolate ganache frosting over the top and spread it evenly over the sides.
12. Optionally, garnish the cake with additional chopped walnuts or grated zucchini.
Your scrumptious and phytoestrogen-rich chocolate cake is now ready to be savoured! Enjoy this delightful treat that combines the goodness of chocolate with the benefits of phytoestrogen-containing ingredients.
HRT vanilla cake
Ingredients:
For the cake:
– 2 1/2 cups all-purpose flour
– 2 1/2 teaspoons baking powder
– 1/2 teaspoon salt
– 1 cup (2 sticks) unsalted butter, softened
– 2 cups granulated sugar
– 4 large eggs, at room temperature
– 1 tablespoon vanilla extract
– 1 cup whole milk, at room temperature
For the frosting:
– 1 cup (2 sticks) unsalted butter, softened
– 4 cups powdered sugar (confectioners’ sugar)
– 2-3 tablespoons whole milk or heavy cream
– 1 teaspoon vanilla extract
– Food colouring (optional)
Instructions:
1. Preheat your oven to 350°F (175°C). Grease and flour two 9-inch round cake pans or line them with parchment paper.
2. In a medium bowl, whisk together the all-purpose flour, baking powder, and salt. Set aside.
3. In a large mixing bowl, cream the softened butter and granulated sugar together until light and fluffy. This should take about 3-4 minutes.
4. Add the eggs, one at a time, beating well after each addition. Stir in the vanilla extract.
5. Gradually add the dry ingredients to the wet ingredients, alternating with the milk. Start and end with the dry ingredients. Mix until just combined, being careful not to overmix.
6. Divide the batter equally between the two prepared cake pans.
7. Bake in the preheated oven for 25-30 minutes or until a toothpick inserted into the centre of the cakes comes out clean.
8. Remove the cakes from the oven and let them cool in the pans for about 10 minutes. Then, transfer them to a wire rack to cool completely.
9. For the frosting, beat the softened butter in a large bowl until smooth and creamy.
10. Gradually add the powdered sugar, one cup at a time, and continue to beat until well combined.
11. Add the milk (or heavy cream) and vanilla extract, and beat until the frosting reaches your desired consistency. If desired, add food colouring to achieve the desired colour.
12. Once the cakes have cooled completely, frost the top of one cake layer, place the second layer on top, and frost the entire cake.
13. Optionally, you can decorate the cake with sprinkles, edible flowers, or any other toppings of your choice.
Now, your delicious vanilla celebration cake is ready to be enjoyed! Remember, feel free to customise the recipe and decoration to make it special for your HRT celebration or any other occasion.
