Recipes For Menopause

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Potato Soup

1 pound thick sliced bacon, cut up
2 stalks celery, sliced
3 cloves garlic, minced
1 large onion, coarsely chopped
8 medium to large potatoes, peeled and cubed
chicken stock
1 teaspoon dried tarragon
1 teaspoon dried cilantro
salt and pepper to taste
1 cup heavy cream
1/4 cup all-purpose flour
3 tablespoons butter or margarine

In a Dutch oven, cook the bacon.
Remove bacon from pan and set aside.
Drain off all but 1/4 cup of the bacon grease. In the bacon grease saute the celery and onion until onion begins to turn clear.
Add the garlic and continue to cook for 1 to 2 minutes.
Add the cubed potatoes and toss to coat. Saute for 3 to 4 minutes.
Return the bacon to the potatoes.
Cover and simmer until potatoes are tender.
In a separate pan, melt the butter or margarine and cook the flour for 1 to 2 minutes.
Add the heavy cream, tarragon and cilantro.
Bring the cream mixture to a boil to thicken, stirring constantly.
Add the cream mixture to the potato mixture, heating through.
Puree about 1/2 the soup and return to the pan.
Season to taste and serve.
Makes 6 to 8 servings
Recipe From:


2 cups old fashioned oats
1 ripe banana, pureed or chopped
4 cups skim milk, soy milk, and/or water
1 handful raisins

Mix oats and raisins with 2 cups cold liquid to prevent lumping. Add rest of liquid and bring to a boil. Add banana and raisins and stir frequently until you get a low boil. Cook 5 minutes and serve, or turn off heat as soon as cereal boils and let the grains sit to absorb the water. Store unused cereal in the refrigerator in an airtight container. For breakfast, add a little water to the amount you want and heat on stove or in microwave. Eat plain or with a little maple syrup or brown sugar.

Garbanzo Bean Burgers

3 cups cooked or 2 15 ounce cans drained garbanzo beans
1 lb tofu
2 eggs or 3 egg whites
1 tablespoon olive oil
1 large chopped onion
3 cloves finely chopped garlic
1 large thinly chopped red bell pepper
4-6 tablespoons tomato paste
1/2 - 1 teaspoon ground cumin
2 tablespoons chopped parsley
salt, pepper, and a pinch of cayenne (optional)
1/2 cup or more of whole wheat bread crumbs or oatmeal flakes
ground paprika

Heat the oil and saute onion and garlic, adding chopped red pepper at the end so it doesn't overcook. Stir in tomato paste, cumin, and parsley and simmer a few minutes.
Drain garbanzo beans and mash them in a food processor, blender, or with a potato masher. Blend eggs and tofu and add mix to mashed or pureed beans. Add sauted vegetable mix and bread crumbs (or oatmeal). Add salt, pepper, and cayenne to taste. Canned beans are often salty, so rinse them first and you still might not need to add salt. Mix well and refrigerate in a covered container for a few hours.
Make into large patties with your hands (if too wet to make into patties, add more oatmeal or breadcrumbs so you have a wet but workable consistency). Place on a lightly oiled baking sheet and sprinkle paprika on top to promote browning. Bake at 400 degrees for 30-40 minutes or until firm and browned, flipping them after 20 minutes so both sides are browned. Makes 8-12 patties. Serve as burgers on whole wheat buns with condiments you enjoy such as sliced tomatoes or onions, maybe ketchup. Or serve plain with baked winter squash or sweet potatoes.
Recipe From: Elaine Mansfield

Italian Beans and Greens

My Italian mother-in-law taught me to cook her mother's favorite dish. This basic recipe is fast, nutritious, and works with all kinds of vegetables. We enjoy it made with white beans, cooked until they're falling apart, and served over firmly cooked pasta. It's also great on brown rice and with other kinds of beans. Add more water, and it becomes a flavorful soup that goes well with whole grain bread.

4 large cloves of garlic, thinly sliced
3 Tablespoons extra virgin olive oil
hot pepper flakes
1 can or 2 cups well cooked beans
1-2 pounds of chopped vegetables such as rapini, Swiss chard, spinach, broccoli, kale, escarole, or zucchini salt and pepper to taste
grated Romano cheese

Sauté sliced garlic and hot pepper in oil under low heat until the garlic starts to brown. Add 1 can (without preservatives) or 2 cups of softly cooked beans including the liquid. I usually use cannolini or great northern beans, but lentils or any other beans work well. Add chopped vegetables and simmer until they're cooked but still firm. Add salt and pepper. If you want to serve this over pasta or rice, add just enough water to make a thick gravy broth. If you want to serve as a soup, add more water. Drizzle a little extra virgin olive oil on the top of each bowl and serve with grated Romano or Parmesan cheese.
Recipe From: Elaine Mansfield

Braised Red Cabbage

1 tablespoon extra-virgin olive oil
1 large yellow onion, chopped
2 large carrots, peeled and sliced
1 large head red cabbage, cored and sliced 1/4-inch thick
1 large green apple, peeled, cored, and diced
3 large cloves garlic, pressed
1 bay leaf
1/4 teaspoon ground cloves
1 1/2 cups dry red wine
1/4 cup red wine vinegar
2 tablespoons light-brown sugar
1 cup peeled chestnuts (optional)
Salt to taste

In a large pot, heat the olive oil. Add the onion and carrots and sauté over medium heat until onion is translucent.
Add the cabbage and apple and mix well, then add salt to taste, the garlic, the bay leaf, cloves, wine, vinegar and sugar.
Bring to a low boil, cover, and cook for about 1 hour.
Remove bay leaf and correct seasoning to taste. You may also add the peeled chestnuts to cook in the braising liquid.
Recipe From: Frank Weil, MD

Broccoli Pancakes

1 large head broccoli
1/4 cup coarsely chopped onion
1/2 small hot chili pepper or 1 teaspoon chili paste
1 large garlic clove, peeled and sliced
1/4 cup vegetable oil
2/3 cup whole wheat pastry flour
1/8 teaspoon dried dill weed
1 pinch salt
1 large egg or 2 egg whites
1/4 cup low-fat milk
A sprinkling of paprika

Mock Sour Cream:
1 cup plain non-fat yogurt
1 tablespoon freshly squeezed lime or lemon juice
1/2 small onion or large shallot, finely chopped
1/2 teaspoon Tabasco sauce, or to taste
Sprinkling of chopped fresh dill

Cut the florets off the head of the broccoli and separate them by cutting the large ones in half so they are all more or less the same size. You should have about 3 cups. Discard the stalks, or save them along with any remaining florets to use in soup or a vegetable stir-fry.
Bring 1/2 cup water to a boil in a medium pan, then drop in the broccoli florets, cover, and let steam as they cook, for 3 minutes. Strain in a colander.
Put the steamed broccoli, onions, chili and garlic in a food processor and pulse on and off to chop (do not puree the vegetables), or chop by hand. Transfer the chopped ingredients to a mixing bowl and stir in the oil, flour, dill, and salt. Add the egg or egg whites and milk and mix thoroughly with a wooden spoon.
Smear the bottom of a large, nonstick skillet with 1/4 teaspoon of butter and set it over medium heat for about 1 minute. Drop tablespoons of the batter into the hot skillet, placing them far enough apart so that the pancakes don't touch, and cook over low to medium heat for about 1 minute. Turn the pancakes and cook the other side for 1 minute. Transfer them to a hot platter to keep warm while you continue making the rest until all the batter is used up.
Mix all of the ingredients for the Mock Sour Cream together and spoon 1 teaspoonful on top of each pancake, then top with a sprinkle of paprika.
Makes 20 1-inch pancakes - 2 per person.
Recipe From: Frank Weil, MD

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