Menopause Conference 2019
Recipes from the conference
Blueberry and Oat Muffins
225g SR flour
120 mls Sunflower oil
2 eggs beaten
150g light brown sugar
200g Full fat greek style yoghurt
75g porridge oats
Grease and line muffin tray
Mix flour, oil, eggs and 125g of the light brown sugar until just combined
Fold in the yoghurt and 60g of the porridge oats and the blueberries
Divide between the muffin cases, sprinkle over the remaining sugar and oats
Cook in a pre-heated oven 220°c/Fan 200°C/ gas 7 for 15-18 mins until golden brown, risen and comes out clean on a skewer. Leave to cool on a wire rack.
Carrot and Orange Cake Alabama
(Hamlyn All Colour Vegetarian Cookbook 257)
Preparation time: 20 minutes
Cooking time: 30-35 minutes
Oven temp: 180 c (350F, Gas 4)
Makes 15 - 24 squares
Calories 250 per square
Grease and line 18 x 25 cm (7 x 10 inch) oblong tin.
175 g (6oz) soft brown sugar
175 ml (6 fluid oz) groundnut oil, or vegetable oil
2 eggs beaten
225g (80z) carrots, finely grated
100g (4oz) raisins
75g ( (3oz), chopped Walnuts
175g (6oz) self-raising flour
1 teaspoon of bicarbonate of soda
1 teaspoon of cinnamon
I teaspoon of finely grated orange rind
Mix sugar, oil and eggs,
Add carrots, raisins and nuts
Add flour, bicarb, cinnamon and orange rind.
Put into prepared tin and bake.
Cool in tin for five minutes then turn out on a wire rack to cool.
Spiced chocolate brownies
READY IN: 55mins
• 400g pumpkin, peeled and cut into smallish chunks (any variety is good except butternut squash)
• 150g dark cooking chocolate (at least 70 per cent cocoa)
• 1 teaspoon cinnamon
• 200g ground almonds
• 50g cocoa powder
• 1 1⁄2 teaspoons baking powder
• 1⁄2 teaspoon salt
• 8 tablespoons honey
• 3 tablespoons maple syrup
• 1 teaspoon vanilla extract
• 3 medium eggs
• 1 teaspoon pink peppercorns, crushed (to garnish) (optional)
• Preheat a conventional oven to 160degrees Celsius Grease a 27 cm x 20 cm tin lightly with vegetable oil and a brush (I just use parchment paper and skip the oil).
• Pop the pumpkin in a heatproof bowl with a small pool of water (you don't even need the water, the pumpkin will release plenty of liquid on its own) and cover with good quality cling film, before heating in the microwave on medium high for 8 minutes.
• Remove from the microwave, drain the liquid and re-cling before blasting it once again, this time on high for 3 minutes. Set aside.
• Meanwhile, measure out the cinnamon, ground almonds, cocoa powder, baking powder and salt. Bash up the chocolate inside its packet so that it is left in biggish chunks.
• In another bowl, whisk up the eggs, honey, maple syrup and vanilla extract until pale and full of surface bubbles.
• When the pumpkin is out of the microwave, drain all the water out again and whisk until the chunks have turned to a puree.
• Add the broken chocolate and leave to melt.
• Once mostly melted, add the egg mixture to the pumpkin and chocolate and beat until fully incorporated before adding the almond and cocoa powder concoction. Mix thoroughly.
• Pour into the prepared tin, sprinkle over the roughly ground pink peppercorns (if using) and place in the middle of the oven for 35 minutes exactly. Allow to cool in the tin before serving.
Salmon Quinoa Salad – serves 6
8oz tinned salmon (or whatever the closest size tin is)
1 red pepper cut in to strips
4oz of tinned sweet corn (or whatever the closest size tin is)
1 tsp mustard
1 tsp lemon juice
1 bunch of spring onions, chopped
3 tbsp fresh parsley, finely chopped
1 tbsp fresh dill, finely chopped
Black pepper to taste.
Rinse the quinoa in a fine sieve under cold running water until the water runs clear.
Put the quinoa in a pan with the water. Bring to a boil and then reduce heat, cover and simmer for 15 mins until all the water is absorbed and the quinoa tender. Fluff quinoa with a fork and set aside to cool
In a large bowl mix the salmon, sweet corn, red pepper, mustard and lemon juice. Mix in the spring onions, parsley and dill.
Stir in the cooked quinoa. Season with black pepper and serve chilled.
Taken from “The Menopause Diet” by Vesela Tabakova.
Pasta with 3 bean salad
1 tsp Salt
½ tbsp Black pepper
½ tbsp Cumin
½ tsp Chili Powder
Add required amount of pasta which can be gluten free if desired.
Braised Red Cabbage with Winter Fruit
(Natural Alternatives to HRT Marilyn Glenville p118/119)
Serves 4 -6
Preparation about 15 minutes
Cooking about 1½ hours
1 tbs olive oil
1 large onion finely chopped
½ head of red cabbage shredded
5 tablespoons of cider vinegar
5 tablespoons of dry red wine (optional)
Large pinch of ground cinnamon
Handful of mixed seaweed flakes
1½ tablespoons of honey
Juice and grated zest of one small orange
Juice and grated zest of one small lemon
I large tart apple, diced
115g (4oz) seedless raisons
I teaspoon of caraway seeds
Freshly ground sea salt and black pepper
Melt the butter with the oil in a large heavy-based pan or casserole, add the onion and cook gently until translucent.
Add the remaining ingredients with plenty of seasoning and mix well. Bring to a simmer, cover tightly and cook over a gently heat for about I¼ hours, stirring from time to time. (You may also have to add a little more water if it shows any signs of getting too dry at any time.)
Adjust the seasoning if necessary, before serving.
Variation: add some chopped boiled chestnuts to make this into a meal in itself.
www.theguardian.com Recipes to Support Menopause 2 ©Evonne Ginman, 2019 Makes 12 Prebiotic/liver-supportive/good source of protein Ingredients
400g fresh beetroot (about 2 medium), peeled and diced
120g sweet potatoes, peeled and diced Olive oil
35g red quinoa
35g white quinoa
10g hazelnuts, roasted
10g almonds, roasted
1 tsp nigella seeds
1 tsp coriander seeds
1 tsp cumin seeds
1 tsp harissa
Method Preheat the oven to 200C/gas mark 6. Toss the beetroot and sweet potatoes in a little olive oil and roast until soft – about 20 minutes (they need to be soft enough to mash with a fork). Cook the red and white quinoa according to packet instructions, then allow to cool. Blitz the hazelnuts, almonds, nigella seeds, coriander seeds and cumin seeds coarsely in a spice grinder. Mash the beetroot and sweet potato until smooth. Add the cooked quinoa, harissa and nut/seed mixture. Season, then roll into balls and baked for around 15 minutes.
Sour Cherry & Almond Truffles
Recipes to Support Menopause 9 ©Evonne Ginman, 2019 Adapted from the recipe for ‘Walnut Cacao Fudge’ in ‘The Functional Nutrition Cookbook’ (2013)
Makes approx 24 truffles source of serotonin, minerals & essential fats / prebiotic Ingredients
250g ground almonds
2tbs ground flax seeds
10 large Medjool dates
50g dried sour cherries
80g almond butter
60g coconut oil, melted
60g raw cacao powder
1-2tbs sour cherry juice concentrate
1tsp almond extract
Method Place the all the ingredients into a food processor and process until the mixture is well combined and forms a dough. Take heaped teaspoons of the dough and form into small balls with your hands (it may help to coat your hands with some additional cacao powder to help stop this sticking too much!). Pop each ball into a sweet case and place in the freezer for 1-2 hours to firm up. Transfer into the fridge (where these will keep for 4-5 days) or take from the freezer as and when the mood seizes you (they defrost quickly).