Food and recipes for women in menopause

• Manifesto of the Platform for the Defense of Natural Health

Published: 07/16/2010 - Updated: 08/13/2019

• Author: Dra. Loredana Lunadei

This stage of life can be one of the best moments in the life of a woman with physical, emotional and spiritual issues. Many times we repeat concepts, beliefs and attitudes that we have heard, as that during adolescence you suffer and in menopause have to endure certain physical and emotional symptoms. In fact, many times the mind is so powerful it can truly make many things in our bodies with the mere fact of just accepting them as true; in fact, the body is only a sponge of our attitudes and thoughts.

While the body has its physical and hormonal changes at this stage, one can feel great and even make enviable this and any stage, just as at any time of life, we collect a set of habits and attitudes that give the pattern to continue exploiting the best of every moment.

Here we will give a list of foods most beneficial at this stage, and some recipes to help you feel better than ever.

Undesirable Food in menopause

Include all those that generally are discouraged throughout life, such as sugar and white flour or refined, animal fats, especially the sausages, pickles, milk, cheeses, salted, etc. Also advise against all canned and processed products containing added artificial colors, preservatives, etc.

Desirable Food in menopause

Without doubt, the best for this stage are fresh foods, vegetables and fruit juices and salads, but as fresh as possible. Carrot, beet, celery, broccoli, seaweed, onion and garlic are great raw in juices during the day. Soy is a food that should not be lacking at the moment due to its high content of phytoestrogens. On the other hand, we must increase the taking of seeds and nuts such as almonds, walnuts, etc. but without exaggeration. These foods are great sources of nutrients and fats essential for health.

Whole grains especially rice and oats are great. Avoid the supermarket breakfast cereals, prefer the unrefined grains. If you're going to eat bread, look always for prepared from whole grain at food stores, do not get so carried away by the propaganda of many companies that advertise their products as good grains when they have added fiber.

Amaranth bars

Ingredients

• 5 ¾ cups of toasted amaranth (200 g)
• 460 g of chocolate bar that has almost no sugar, bitter.
• Chopped nuts or raisins

Utensils:

• big pot for water bath
• pewter casserole dish or bowl with a capacity of 3 L
• wooden spoon or paddle
• plastic tray, stainless steel or plastic individual molds
• big Knife
• cellophane bags or plastic container with lid and capacity of three liters
• adhesive label

Procedure

1. Put the chocolate in the pan or bowl until it melts in a double boiler.
2. Once melted, add the toasted amaranth, nuts or raisins and mix until well incorporated with the help of a spoon or wooden paddle.
3. When the ingredients are incorporated, pour into pan and spread evenly, pressing upon it to get an approximate thickness of 1.5 cm. Let stand 10 minutes.
4. Then cut into individual bars with the help of the knife and let dry for 30 minutes, after this time, dry for about a day, in a well ventilated, clean and dry place.

Packaging and storage:

Package amaranth bars in the plastic container or in individual cellophane bags, sealed to keep in a cool, dry and dark place. Attach the label with the product name, date of manufacture and expiry.

Expiration: amaranth bars with chocolate produced using this technology at home can last for three months.

Oats and molasses Porridge

• 1 liter of Almond Milk
• 3 / 4 cup of oatmeal
• 1 cinnamon stick
• Brown sugar to taste
• Salt to taste

(Remember that oatmeal is one of the healthier cereals that are currently known for its benefit in reducing and controlling blood cholesterol. Oats are rich in carbohydrates, sodium, potassium, calcium, phosphorus, magnesium, iron, copper, zinc, vitamins B1, B2)

Preparation

1. A few minutes before preparing the porridge, soak the oats in a bowl with warm water.
2. After, cook the oats with cinnamon and a pinch of salt.
3. Once cooked, add almond milk and brown sugar or molasses. Leave to simmer flame for approximately 10 minutes.
4. It is very important not to forget to move while boiling porridge, because otherwise it can be attached on the bottom of the container.
5. Remove from heat and strain using a fine sieve. Serve in cups.

Broccoli soup

Ingredients for 4 people

• 250 grams of potatoes
• 400 grams of broccoli
• 4 cloves of garlic
• A liter of vegetable broth
• Olive oil and salt
• 200 grams of parmesan cheese

Procedure

1. Boil the vegetable broth and add the sliced peeled potatoes and clean broccoli florets. Boil for about 45 minutes. Meanwhile, peel and cut the garlic cloves and sauté with oil in a skillet.
2. When garlic is golden brown, pour it over the soup. Let all boil for five minutes and grind with the help of the blender, until we have a fine, light cream. We put a pinch of salt, cream of broccoli soup and grate a little Parmesan cheese.

Vegetables au gratin

Ingredients

• 3 large carrots
• 600 grams of potatoes cooked al dente
• 3 fennels
• 1 / 2 bunch of leek
• 1 yellow pepper
• 1 cup of milk
• 1 cup of heavy cream
• 5 eggs
• 1 clove of garlic
• 270 grams of manchego cheese
• Salt, pepper and nutmeg

Preparation

1. Set the oven to be heated to a temperature of 400 º F (200 º C). Peel and wash vegetables, cut carrots, potatoes and fennel slices and the rest into small pieces, mix milk, cream, eggs and crushed garlic cloves, to turn everything into a puree and season with salt, pepper and nutmeg to taste.
2. Crumble cheese with your hands, extend alternately vegetables, milk mixture and cheese in a large pan. Bake for 50 to 60 minutes

Sprouts and seeds Salad

Ingredients

• Alfalfa-sprouts
• Radish sprouts
• Poppy 
• Pumpkin Seeds
• Sherry
• Tomato
• Carrots
• Cucumber
• Fresh cheese
• Olives
• Dressing
• Extra-virgin olive oil
• Apple-vinegar
• "Himalayan Salt

Preparation

1. Wash, peel the carrot and cucumber and other ingredients.
2. Distribute it all on a plate and season.

• Dra. Loredana Lunadei

  Dr. Loredana Lunadei is a specialist in food, dietetics and nutrition. She studied at the University of Milan where she obtained a Master in Food Science and Technology. Subsequently, she continued her studies, completing her PhD also at the University of Milan. Linkedin.