menopause diet blog

Time for a Change

Dinner Recipes

My recipe’s are, I’m afraid rather vague when it comes to quantities as most of them I just do ‘by eye’ and from experience plus it depends on how many you are cooking for … also unless the recipes are my own, I wont be able to reproduce them here (due to copyright) … but I will tell you where I got them from if this is the case.

Tuna and Stir Fried Vegetables



Tuna steak, stir fried in olive oil. Add a splash of mirin and soy sauce at the end and sprinkle with sesame seeds

Stir fry some leeks and courgettes (zucchini) with paprika and a splash of chilli infused oil

Steam some fine green beans

Mix veg together and serve with tuna on top


Salmon & Stir Fried Vegetables


Salmon, baked in oven

Stir fried mixed vegetables… I used peppers, pak choi, courgette (zucchini), green beans, spring onion

Asparagus, steamed for a few minutes till tender

Ready made stir fry sauce – I used sweet chilli and soy

Salmon, Lentil & Spinach Salad

spinach salmon salad

Salmon – baked or grilled

Roasted Peppers – from a jar

Ready cooked lentils – from a Merchant Gourmet Pouch

Spinach dressed with extra virgin olive oil and balsamic vinegar

Vegetarian Lentil Chilli

Vegetarian Lentil Chilli

500g dried green lentils… soaked overnight in water (even if it says on the packet they don’t need soaking)

2 tins tomatoes

2 onions



tomato puree

worcester sauce

fresh chillies

bay leaf

vegetable or chicken stock

smoked paprika

olive oil

In a large stove top casserole or pan… Chop up the onions and fry them in the olive oil. Add the garlic and chopped chillies to taste. Cook gently till softened. Add the mushooms, chopped or sliced. Fry till softened. Add the smoked paprika to taste. Add the lentils and stir well to coat them in the onions and spices. Add the tins of tomatoes, bayleaf, a few splashes of worcester sauce, black pepper and the tomato puree (about one third of a tube). Now add enough stock to cover the lentils and simmer very gently on a low heat for at least an hour. Keep an eye on the level of liquid and add more stock if necessary if the lentils get too dry. Add salt at the end, if you can’t do without it. Tastes even better the next day. Make a big batch and freeze portions for easy ready meals. Makes enough for at least 8.

Great with crackers, toast, rice, potato wedges, on top of a baked potato or just on its own.

Pork & Apple Sausage and Cabbage Pot

sausage apple cabbage bake

pork & apple sausages,

olive oil

leeks or onion

caraway seeds



fresh chillies or chilli powder

cider vinegar, 1 tablespoon

1 apple, grated

veg stock & miso paste

savoy cabbage, thinly sliced

potatoes (diced) or wholegrain rice

In a big stove top casserole with a lid, fry the chopped leeks or onions in the olive oil till soft. Slit open the sausage skins and crumble the meat into the pot. Fry till browned. Add the spices, grated apple and the cabbage. Add either the diced potatoes or wholegrain rice. Make the vegetable stock. Add about 200ml to the pot, plus the cider vinegar. Put the lid on and simmer on a very low heat for about 30 mins or until potatoes are soft/rice is cooked. If using rice, keep an eye on the stock level and add more as needed. At the end, add a teaspoon of miso paste to a little hot water and stir to dissolve, the add to the pot and stir. The good enzymes in miso are destroyed by boiling.

Sweet Chilli Tuna Noodle Stir Fry

sweet chilli tuna noodle stir fry

fresh tuna

egg noodles

various vegetables thinly sliced e.g. carrot, leek, pak choi, chard, courgette (zucchini), squash, spring onion

garlic, chopped or crushed

ginger, ideally fresh – chopped or grated or use powdered ground

lemongrass – chopped

ready made sweet chilli stir fry sauce

olive oil

If the noodles are dried then cook them according to the packet instructions. Rinse in cold water and keep aside. Fry the tuna in a little olive oil, leaving it a little pink in the middle. Remove from pan, put aside and slice up. Fry up the vegetables and spices – leave them a bit crunchy and the leaves only just wilted. Add the noodles. stir well. Add the sweet chilli sauce. Stir well. Serve onto warmed plates with the sliced tuna on top. Fast and very tasty. A little tuna goes a long way… a large steak can be enough for 3.



smoked haddock

brown rice

onion, chopped

soya milk – other other milk



fish or vegetable stock, 1 litre approx


hard boiled eggs

red lentils, equal quantity of rice to lentils

bay leaf

fresh parsley


Put the eggs on to boil. Put the fish, bay-leaf and black pepper in a shallow pan with enough milk to to poach it in. Cover the pan and poach gently till just cooked. This wont take more than a few minutes. Turn off the heat and cover to keep warm.

In a large pan, fry the chopped onion in olive oil till soft, add cumin, turmeric and paprika to taste. Add the rice and lentils to the pan, coating them in the oil and spices. Make up the stock and add enough to cover the rice and lentils. Simmer gently until the stock is absorbed. You will probably need to add more stock before the rice & lentils are cooked, so keep an eye on it – usually about 25-30 minutes.

Distribute the rice and lentils onto warmed plates. Add the fish, hardboiled eggs and chopped parsley on top. Squeeze some lemon over. Nice with a salad on the side.

Haddock or Cod with Homemade Tomato Sauce and Olives

fish with tomato sauce

haddock or cod or any white chunky fish


Spoon the tomato sauce and sliced olives over this fish. Bake in oven for about 20 mins

Homemade Tomato Sauce

ingredients for a perfect tomato sauce

olive oil

tin of tomatoes

good squirt of tomato puree



bay leaf

smoked paprika

worcester sauce


sherry vinegar

soft brown sugar

Chop the onions very small and fry in olive oil till soft. Add the garlic. Cook gently for a few more minutes. Add a good splash of sherry vinegar. Cook a couple of minutes more. Add about a heaped teaspoon of soft brown sugar and the rest of the herbs and spices. Stir well. Add the tin of chopped tomatoes and a good squirt of tomato puree. Cover and simmer on a low heat for about 20 minutes till sauce has thickened nicely. Use on fish (as above) or with pasta.

Baked Butternut Squash with Brown Rice, Lentils, Nuts and Prunes

baked butternut squash

Butternut squash

Brown Rice

Red Lentils

Flaked Almonds or Pine nuts

Olive oil

Smoked Paprika

Dried Prunes

Cut the squash in half lengthways and scoop out the seeds. Drizzle with olive oil and scatter a pinch of smoked paprika over it. Bake in the oven at about 180 degrees C for an hour or until soft when pierced with a knife. Cook equal quantities of rice and red lentils in vegetable stock or water. When squash is cooked pile the rice and lentil mixture onto the squash and top with the nuts and chopped dried prunes.  Serve with a green salad. Also delicious with Feta Cheese crumbled on top.

Red Lentil and Sweet Potato Dahl

red lentil and sweet potato dahl

Onion, chopped

Garlic, 2 cloves

Fresh Chilli or chilli powder to taste





curry powder

ground coriander


500g red lentils

3 small/med. sweet potatoes – peeled and chopped into 2cm sq pieces

2 carrots – peeled and chopped

1 tin tomatoes

vegetable stock

worcester sauce

1 tsp miso dissolved in hot water

Fry onion till soft in olive oil. Add mushrooms, Fry till soft. Add all above spices. Fry for a couple more minutes. Add chopped vegetables and lentils. Stir. Add tomatoes and enough stock to just cover. Add a splash of worcester sauce. Simmer gently for about 30 mins till veg is tender. You may need to add more stock if it gets too dry. Stir in the dissolved miso at the end (its nutrients are destroyed by boiling).

Roast Chicken and Stir Fried Green Veg


Roast a chicken leg, bone in with herbs and seasoning in the oven. I roast it with the skin on, but don’t actually eat the skin.

Stir fry broccoli, sugar snap peas, pak choi and green beans (or any other green vegetable) till just cooked in olive oil. Sprinkle over soy sauce and sesame seeds. Easy, no fuss.


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