Dr Linia Patel’s recipe book, Food for Menopause, is a game-changing cookery book that provides delicious, simple recipes that help with managing the symptoms of menopause and perimenopause. As a Menopause Dietician, she guides readers through understanding their body and their symptoms while demystifying nutrition and offering practical and achievable lifestyle advice. Below Linia shares two of her go-to easy dinners that serve up great nutrients for those in midlife whilst being well-balanced in protein, carbohydrates and fibre.

Crispy-Crusted Thaistyle Salmon With Salsa

I adore the flavours in this one. Salmon is a great source of omega-3s, healthy fats that are important at any age, but especially during menopause. Many studies suggest that increasing your omega-3 intake can support your mood, in part because omega-3s might lower levels of inflammation in the body.

INGREDIENTS – Serves 4

4 x 120g (4¼oz) salmon fillets 

1–2 tbsp red curry paste 

2 tsp olive oil 

2 tbsp pumpkin seeds (pepitas) 

1 tbsp gluten-free soy sauce

Salsa 

1 cucumber, deseeded, finely chopped 

1 small red onion, finely chopped 

Seeds from a pomegranate 

Juice of a lime 

1 green finger chilli, finely chopped 

Handful of coriander (cilantro) leaves, chopped

METHOD

For the salsa, combine the cucumber, red onion, pomegranate seeds, lime juice, chilli, coriander, if using, and seasoning in a bowl and set aside. 

Meanwhile, coat the salmon fillets all over in the red curry paste. Heat the oil in a non-stick frying pan over medium-high heat and fry the fish skin-side down for 3–4 minutes until golden and crisp, then turn and continue cooking for 1 minute more. 

Add the pumpkin seeds and soy sauce. Cover and cook for 3 minutes until the fish is just cooked through. Serve with the salsa.

Tips: Swap the salmon for other white fish fillets like sea bass or small chicken breasts, prawns or tofu. And try peanuts or cashew nuts instead of the pumpkin seeds. Serve with your favourite whole grain – brown or red rice or quinoa or, for a low-carb option, with some greens like steamed pak choi.

Sticky Caramelised Prawn Tacos

Another taco recipe. My five-year-old nephew, who is the fussiest of eaters, gave these the thumbs up, which means they must be good! Adding the chickpeas gives you about 20 per cent of your fibre intake for the day. Prawns are often demonised for being high in cholesterol, however dietary cholesterol doesn’t push up your cholesterol numbers the way we once thought. Too much saturated fat and sugar does. Prawns are rich in protein and are a useful source of the B group of vitamins – important vitamins for energy production.

INGREDIENTS – Serves 4

1 red onion, finely sliced 

2 limes 

1 tbsp garlic oil

350g (12oz) raw prawns 

1 x 400g (14oz) tin chickpeas, drained and rinsed 

2 tsp chipotle paste 

2 tsp honey 

½ large cucumber, deseeded and diced 

150g (1 cup) cherry tomatoes, diced 

1 ripe avocado, diced 

Small handful of fresh coriander (cilantro)

4 large or 8 small flour tortillas

4 tbsp natural yoghurt

METHOD

In a bowl, toss the red onion with the juice of 1 lime and a little sea salt and set aside. 

Heat a non-stick frying pan over a medium-high heat. Add the garlic oil and prawns and fry for 2–3 minutes until the prawns are just turning pink all over. Add the chickpeas and cook for a minute more, then add the chipotle paste and honey and cook for 1–2 minutes until sticky. 

Combine the cucumber, tomato, avocado and coriander, if using, with the red onion. Check the seasoning. 

Warm the tortillas in a dry frying pan and serve with the prawns, salsa and a dollop of yoghurt, if using. Cut the remaining lime into wedges to squeeze over.

Food for Menopause by Dr Linia Patel is published by Murdoch Books, £20.00
Photo Credit: Clare Winfield