menopause diet blog

Time for a Change

Breakfast Recipes

Home-made “Menopause Muesli”

menopause muesli

This is based on the Swiss German Birchermuesli idea of a soaked oat based museli.

Oats (smaller softer porridge oats, not the larger jumbo ones)

Pumpkin seeds, sunflower seeds, sesame seeds and linseeds

Nuts – flaked almonds, whole almonds or hazlenuts

Raisins or any other dried fruit


Soya milk (best for menopause) or other milk

Put everything in a bowl and add the milk. Leave to stand for at least 10 minutes. Stir and top with the berries.

A grated apple is a nice addition. This is better than many of the prepackaged museli brands which are often high in sugar and contain wheat. I sometimes add a small squirt of runny honey.

Mashed Banana & Tahini on Toast

This is a nice ‘comfort food’ breakfast!

1 Banana

Tahini Paste


Wholemeal multi seed bread

Toast the bread. Mash the banana with a fork on a plate with about 1 teaspoon of tahini paste (adjust to taste). Spread on the toast and sprinkle with cinammon. Easy Peasy!

Menopause Smoothie

berry smoothie

1 glass milk – soya or any other kind

natural or vanilla yogurt, live, about 2 tablespoons

handful of fresh or frozen berries

1 banana

rolled oats, around 1 tablespoon

milled flaxseed or linseed, about 1 tablespoon

flaked almonds, about 1 tablespoon

tahini, about 1 teaspoon, optional if you like the taste!

Mix in a blender then whizz till smooth.


2 responses to “Breakfast Recipes

  1. Kate says:

    what’s tahini??

    • lisasmith66 says:

      its creamed sesame seeds… you can get light or dark tahini in a jar from any health food shop and most supermarkets… they taste the same so best to get dark one if available, as it contains the whole, unhulled, seed, otherwise the light one will do… its quite a strong taste so you dont need much… i add it to smoothies, mix it into my muesli and spread it on the menopause cake or any other bread… you can also mix it into salad dressings… stir it up well in the jar
      It’s rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron.
      It’s a good source of Methionine, which aids in liver detoxification.
      It’s one of the best sources of calcium out there.
      It’s high in vitamin E and vitamins B1, B2, B3, B5 and B15.
      Helps to promote healthy cell growth.
      Prevent anemia.
      Helps to maintain healthy skin and muscle tone.
      It has 20% complete protein, making it a higher protein source than most nuts.
      It’s easy for your body to digest because of its high alkaline mineral content, which is great for assisting in weight loss.
      It is high in unsaturated fat (good fat!)

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