Hormone-Friendly Meals: Recipes and Foods to Support Menopause

Nutrition plays a powerful role in supporting women through the menopause transition. The right foods can help balance hormones, maintain energy, and reduce uncomfortable symptoms such as hot flushes, night sweats, and mood changes.

When creating a menopause-friendly diet, aim to include:

• Protein-rich foods – support muscle strength, bone health, and hormone balance.
• Plenty of colourful vegetables – packed with antioxidants and fibre for gut and heart health.
• Complex carbohydrates – such as whole grains and legumes, to keep blood sugar steady and reduce fatigue.
• Phytoestrogen-rich foods – natural plant compounds that mimic oestrogen in the body and may help ease vasomotor symptoms like hot flushes and sweats

What Are Phytoestrogens?

Phytoestrogens are naturally occurring compounds found in certain plants. Because their structure is similar to our own oestrogen, they can gently bind to oestrogen receptors in the body. Research suggests that eating more phytoestrogen-rich foods may reduce the frequency and intensity of menopause symptoms.

 Best Sources of Phytoestrogens

Some of the top foods for menopause symptom support include:

• Soy foods: soybeans, tofu, tempeh, miso
• Flaxseeds
• Legumes such as chickpeas and lentils

⚠️ Important note: Soy foods and soy products should be avoided by women with a history of breast cancer, Hashimoto’s thyroiditis, or soy allergy.

Below, you’ll find some recipes to inspire your journey towards vibrant health in menopause which are a frequent inclusion in my own diet.

Singapore Rice Noodles (serves 4)

• 100g thin rice noodles (or konjac)
• 2 tbs ghee/olive oil
• 1 medium onion, thinly sliced
• ½ cup finely chopped broccoli
• ½ cup chopped green beans (1-2 cm pieces)
• ½ cup edamame
• 200 gram firm tofu, cut into 1-2 cm pieces (Tofu can be substituted with your preferred protein, shitake mushrooms or tempeh).
• 1 tsp madras curry powder or more to taste
• 1 large egg
• ¼ tsp tamari
• 2 spring onions thinly sliced
• ¼ cup fresh coriander

Method

Soak the rice noodles in hot water for 10 mins. Meanwhile, heat a wok or large non-stick pan over medium high heat and add 1 tbs of the olive oil/ghee and then add the onion and cook for 1 minute to sear. Reduce heat to medium, sauté for a couple of minutes.

Transfer the onion to a bowl. Add the broccoli, beans, edamame & tofu and another tablespoon of sesame oil to the pan. Sauté over high until the veggies are just cooked through and the tofu is starting to brown. Transfer the vegies and tofu to the bowl with the onion.

Add the noodles to the pan, curry powder and 2 tbsp of water to the pan and stir to combine. Make a hole in the middle of the noodles, crack in the egg. Stir vigorously with a wooden spoon and let scramble until almost cooked through, then mix in with the noodles. Add the tamari, spring onions and coriander and stir to combine. Taste for seasoning and serve.

Lentil Bolognaise (serves 4)

This recipe is a different spin on the traditional pasta bolognaise, in that the primary ingredient is lentil and it is best served with brown or red rice.

• 2 x cans of lentils (drained and rinsed) or approximately 200 grams cooked lentils
• 2 tbsp olive oil
• 1 onion, chopped
• 1 clove of garlic (diced)
• 1 zucchini diced
• 2 carrots diced
• 1 cup of broccoli florets
• 3 x diced tomatoes
• 1 tbsp tomato paste
• 100 grams baby spinach
• 1 tsp miso paste

Method

To a saucepan, add 2 tbsp olive oil and lightly fry onions, garlic, carrots and zucchini for 2 minutes. Add diced tomatoes, tomato paste, cooked lentils and gently simmer for 15 minutes. Before serving add baby spinach and miso paste. Serve with cooked black or red rice.

Fried Brussels Sprouts, Kale and Eggs  

• 2 tbsp extra-virgin olive oil
• 3 Brussels Sprouts thinly sliced
• Handful of Kale, stalk removed and leaves thinly sliced and bruised
• 2 eggs
• Chilli flakes and freshly ground pepper

Put the frying pan on medium heat and add 2 tbsp of oil. Add Brussels sprouts first, wait for them to go bright green (about half a minute) then add the kale. Let it wilt and cook a little then add the eggs and keep folding them through until they are a scramble like consistency. Turn off heat and serve with chilli flakes, pepper and your preferred protein.