Recipes For Menopause

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Stuffed Pitas

Chicken, cooked and cubed
Shredded cheese
Onions, chopped
Cucumbers, finely chopped
Tomatoes, chopped
Pineapple, crushed
Grapes, halved

Mix and toss ingredients with a small amount of Ranch dressing and Miracle Whip (just until ingredients are finely coated). Stuff into pita pockets. (Pockets can be halved for get together finger sandwiches).
Note: If making the filling ahead of time, wait to stuff your pita's until just before serving time and draining the mixture before placing it in the pita pockets.
Recipe from Tawnya, Forest Grove 2nd Ward, Forest Grove, Oregon

Fettucine with Mushroom Sauce

1 tbsp (15 mL) olive oil
1/2 lb (250 g ) mushrooms, sliced
1 leek, sliced
1 clove garlic, minced
1 tblsp (15 mL) all-purpose flour
1 can (385 mL) 2% evaporated milk
1/2 tsp (2 mL) dried thyme
1/4 tsp (1 mL) pepper
pkg (375 g) fettuccine
1/4 cup (50 mL) chopped fresh parsley

1. In saucepan, heat oil over medium heat. Add mushrooms, leek and garlic; cook for 5 minutes or until mushrooms release liquid.
2. Stir in flour; cook, stirring, for 1 minute.
3. Gradually add milk, whisking constantly. Add thyme and pepper; continue to cook, whisking, for 5 minutes or until thickened.
4. In large pot of boiling salted water, cook pasta for 8 to 10 minutes until al dente. Drain
5. Toss pasta with mushroom sauce. Garnish with parsley.
Makes 4 servings Per serving: Calcium 323 mg
The evaporated milk in this sauce is the secret to the heavenly richness. Evaporated milk gives double the calcium while providing the velvety texture of whipping cream but without the fat. For a real treat, use a mixture of white, cremini and portobello mushrooms for an intense mushroom flavour.
Recipe From:

Apple Bars

1/2 c frozen apple juice or orange juice concentrate
2 c dried apples
1 1/4 c flaxseed
1 tblsp vanilla extract

Place the juice concentrate and dried apple rings in a saucepan. Cover and cook over medium-high heat for 5 minutes, until softened.
While the apples cook, grind the flaxseed in an electric coffee grinder 1/3 cup at a time. Pour the ground seeds into a food processor with the S blade inserted. Add the softened dried apples and vanilla.
Process until the mixture is dough-like. If the mixture rises above the processor blades, shut off the machine and push the mixture down with a spatula. Then, turn the machine back on. When the dough is fully mixed, it will form a ball in the well of the food processor.
Press the dough evenly into a 9x9-inch cake pan. Cut into eight bars. (Make three evenly spaced cuts in one direction and one in the other.) Remove from the pan. Place in a storage container or in plastic sandwich bags. Refrigerate.
Yield: 8 bars

Corn Crackers

1 1/3 c unsweetened soymilk
1 c flaxseed
1 tblsp yellow miso
1/2 cup cornmeal, plus additional cornmeal for rolling

1. Preheat the oven to 325°F.
2. Bring the soymilk to a boil in a small saucepan. Remove from the heat.
3. Grind the flaxseed in an electric coffee grinder. Whisk into the hot soymilk. Stir in the miso and 1/2 cup of cornmeal to make a soft dough.
4. Divide the dough into four sections. Form into balls. Sprinkle cornmeal generously on a breadboard. Turn the dough onto the floured board. Dust the dough generously with cornmeal. Roll with a rolling pin into four 8-inch circles.
5. Fold and transfer to four 8-inch nonstick or oiled cake pans. Cut each circle of dough into 8 pizza-like pieces. Bake for 25 min, until lightly browned and crisp.

You can use 1/2 to 1 t salt instead of the miso.
Yield: 32 crackers

Creamy Black Pepper Dressing

1/4 vegetable bullion cube
2 tblsp hot water
1/2 c silken tofu, drained
1 small clove garlic, minced
1 tblsp freshly grated Romano cheese
1 tblsp fresh lemon juice
1 tsp canola oil
1/2 tsp black peppercorns
1/2 tsp granulated sugar
Salt to taste

In a small cup, dissolve bouillon in hot water. In a blender, combine tofu, garlic, cheese, lemon juice, oil, peppercorns, sugar and bouillon mixture; puree until smooth. Season with salt.
Transfer dressing to a tightly covered container and refrigerate for at least 1 hour.
The dressing will keep, in the refrigerator, for up to 3 days. It will thicken as it sits, so stir well before using. Makes about 2/3 cup.
Recipe From: the May/June 1997 issue of Eating Well Magazine

Tossed Vegetables Vinaigrette

1/4 cup low-fat vanilla yogurt
2 tblsp white wine vinegar
3 tblsp acceptable vegetable oil
1 tblsp Dijon mustard
1/2 tsp coarsely ground black pepper
1/4 tsp salt

2 cups sliced carrots
8 ounces fresh green beans, rinsed, trimmed and cut into 1 1/2-inch lengths
Ice water
4 ounces fresh mushrooms, cut into quarters
2 medium tomatoes, cut into wedges
1/3 cup thinly sliced green onion tops

Place dressing ingredients in a blender or the work bowl of a food processor fitted with a metal blade. Process until thoroughly mixed. Set aside.
Steam carrots and green beans 3 to 4 minutes, or until tender-crisp. Remove from heat and dip into bowl of ice water to stop cooking. Drain and pat dry with paper towels. Combine carrots, beans, mushrooms, tomato wedges and green onions in a shallow glass dish. Pour dressing over all and toss gently. Cover and refrigerate several hours.
Recipe From: The American Heart Association, Menopause

Chicken Piccata

6 boneless, skinless chicken breast halves (about 4 ounces each)
1 tsp extra-virgin olive oil
8 green onions, thinly sliced on the diagonal
2 cloves garlic, crushed or minced
1/2 cup all-purpose flour
2 to 3 tsp extra-virgin olive oil
2 tblsp low-sodium chicken broth
2 tblsp fresh lemon juice
2 tblsp capers, rinsed, drained, and chopped if very large
2 tblsp dry white wine (optional)
2 tblsp dry sherry (optional)
Black pepper to taste
1 small lemon, thinly sliced (optional)
2 tblsp chopped parsley (optional)

Rinse the chicken breasts and pat dry with paper towels. Place between sheets of plastic wrap and flatten slightly with a meat mallet or rolling pin. Set aside.
Heat a large skillet over medium heat, add 1 teaspoon olive oil, and sauté the green onions and garlic just until tender, about 2 minutes.
Remove from the pan and set aside.
Put the flour on a plate and lightly coat both sides of the chicken.
Shake off excess flour.
Lightly brown chicken in the skillet over medium heat, adding a small amount of oil as needed.
Return the green onions and garlic to the pan.
Add the broth, wine and sherry, if using, lemon juice, and capers. sauté over high heat until heated through, about 2 minutes. Stir in the pepper.
Serve on a warmed platter and garnish with lemon slices and chopped parsley, if using.
Serves 6; 1 breast half per serving
Recipe From: The American Heart Association, Menopause

Beef Burgundy

3 slices turkey bacon, chopped (optional)
1 pound round steak, all visible fat removed, cut into 1/2-inch cube
1 cup chopped onion (about 2 medium)
4 large garlic cloves, peeled and left whole
1 tblsp acceptable margarine
2 tblsp all-purpose flour
1/2 cup water
1 1/2 cups dry red wine or nonalcoholic red wine
1 cup low-sodium beef broth, plus more if needed
1 cup coarsely chopped carrots (about 1 1/2 medium)
1 cup frozen pearl onions (about 4 ounces)
8 ounces chanterelle, shiitake, or button mushrooms or a combination (coarsely chop any large mushrooms)
1/4 cup Cognac or brandy (optional)
1 tblsp dark brown sugar
1 tblsp no-salt-added tomato paste
1 tsp dried rosemary, crushed using mortar and pestle
4 tsp chopped fresh thyme (optional)

Preheat oven to 350°F.
In an ovenproof Dutch oven, cook bacon over medium heat for 5 minutes, stirring occasionally. Remove from Dutch oven and set aside.
Increase heat to medium-high. Brown beef in Dutch oven, half at a time, until brown on all sides, about 5 to 7 minutes per batch. Remove meat from Dutch oven and set aside. Reduce heat to medium and add onion, garlic, and margarine. Cook for 5 minutes, stirring often. Stir in flour. Add turkey bacon, browned beef, and remaining ingredients except thyme. Bring to a boil over high heat. Remove from heat.
Bake, covered, about 1 1/2 hours, or until meat is tender, stirring occasionally and adding more beef broth, if necessary. Garnish each serving with chopped thyme, if desired.
Serves 4; 1 cup per serving
Recipe From: The American Heart Association, Menopause

Crispy Oven-Fried Chicken

Vegetable oil spray, butter-flavored or original
4 cups wheat-flake or corn-flake cereal, lightly crushed (4 to 5 ounces)
1 clove garlic, crushed, or 1/2 teaspoon bottled minced garlic (optional)
1 tsp ground ginger, or to taste
1 tsp paprika
1/4 tsp salt (optional)
Freshly ground pepper to taste
12 pieces chicken (about 3 1/2 pounds), skinned, all visible fat removed

Preheat oven to 350°F. Spray a baking sheet with vegetable oil spray. Set aside.
Place cereal in a pie pan or on a piece of foil. Stir in garlic. Set aside.
Combine ginger, paprika, salt and pepper in a small bowl. Rinse chicken and pat dry with paper towels. Sprinkle seasonings on both sides of each piece.
Roll chicken in cereal crumbs to coat. Spray chicken lightly on all sides with vegetable oil spray. Place on prepared baking sheet.
Bake for 45 to 60 minutes, or until chicken is golden brown and tender. Timing will vary according to the thickness of the chicken pieces. Serves 6
Recipe From: The American Heart Association, Menopause

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