menopause diet blog

Time for a Change

Lunch Recipes

Japanese style smoked salmon and brocolli



Steam some tender stem broccoli. Arrange in bowl with strips of smoked salmon over. Dress with soy sauce and mirin (Japanese rice wine)

Sardine and Mixed Bean Salad

sardine bean salad

Half a tin of sardines


Mixed bean salad (tin)

Wholegrain rice

Feta Salad

feta salad

Feta cheese, crumbled

Green leaves

ready made (fresh or tinned) 3 bean salad

pine nuts




Easy Peasy Salad Ingredients

Key ingredients for easy-peasy salads include… marinated chicken pieces (ready made or home made), mixed bean salad (in a tin or ready made chilled), tinned chickpeas, asparagus, green salad, tomatoes, avocado, grated carrot, cottage cheese, olives, prawns, smoked salmon, cold cooked trout or salmon, peppered mackerel, tinned sardines, nuts, cucumber, lentils (ready cooked in pouch e.g. Merchant Gourmet brand), roasted peppers (in a jar), beetroot, felafels, green beans, boiled eggs, cold steamed broccoli, alfafa sprouts, sugar snap peas, mange tout, cold sliced turkey …

Sardine Greek Salad

sardine greek salad

This recipe is adapted from the Eating Well website





Tinned chickpeas


Sweet red onion, thinly sliced or spring onions

Dressing – lemon infused olive oil and balsamic vinegar – or any to your taste

Beet, Baby Broad Bean, Watercress & Goats Cheese Salad

beet and broad bean salad

Beetroot, preferably young, baby fresh ones

Baby Broad Beans, can be from frozen


Cubes goats cheese or feta

Extra Virgin Olive oil and red wine vinegar, shaken into a dressing

Felafel Salad

felafel salad

Felafels are made with chickpeas – a good source of phytoestrogens.  I had spinach felafels in this salad

Hummus –  I had a dollop of 2 types here and a tzatziki minty dip too – more chickpeas and phytoestrogens in the hummus too!



Broccoli – steamed for a couple of minutes and dressed with soy sauce and sesame seeds

A few olives

Mushroom, Courgette & Rocket Egg Scramble

mushrooms, courgettes and rocket egg scramble

Portobello mushrooms, sliced

Baby Courgette (Zucchini), sliced

Rocket (Arugula)

1 large Egg

salt, pepper, paprika

wholemeal, multigrain toast

olive oil

a little milk

Fry up the mushrooms and courgette (zucchini) till soft. Add the rocket (arugula) and cook till wilting. In a bowl break the egg with a generous splash of milk. Whisk the egg with a fork then pour into the pan with the other ingredients. Stir the mixture as it cooks to reak up the egg. Add salt, pepper and a dash of smoked paprika and serve on toast (no spread or butter needed) with a few cherry tomatoes on the side. Done in less than 10 minutes!

Peppered Mackerel, Rocket & Tomato Salad with Hummus

peppered mackerel salad

Peppered Mackerel

Rocket (Arugula)

Cherry Tomatoes


Wholemeal Pitta Breads

Dressing of Extra Virgin Olive Oil and Balsamic Vinegar

Chicken & Sweet Potato Soup

chicken & sweet potato soup

leeks, 2 or onions, 1 large, chopped

sweet potatoes, 2, chopped

chicken legs, bone in, 3 or 4, most of skin removed

carrots, 2, chopped

cabbage, 1, shredded

celery, 2 sticks, sliced

garlic, 3 cloves

paprika, preferable smoked

caraway seeds


worcester sauce, generous splash

chicken stock

miso paste

bay leaf

In a large saucepan or stovetop casserole fry the leek/onion till soft. Add the chopped vegetables (except the cabbage) and spices and cook for a few more minutes. Add the chicken legs, stir to coat them then add stock – enough to almost cover. Put a lid on and simmer for about 45 minutes or until chicken is cooked and veg is tender. Remove chicken legs from pan onto a separate plate. Add the cabbage to the pot and cook for another 5 minutes. Remove the meat from the chicken legs. Shred meat into small pieces and keep aside. If you like a smooth soup then liquidize the stock and vegetables in a blender, or for some texture blend just half of it. I prefer to soften the mixture by ‘mashing’ it with a potato masher. Replace the shredded chicken in the pot. Dissolve a teaspoon of miso paste in hot water and add to the pot. Heat through but do not boil. Enjoy.

Mushroom, Egg and Parma Ham Scramble

egg mushroom scramble

1 egg, beaten with a little milk

some mushrooms, sliced

cherry tomatoes, sliced

muti-seed bread, toasted


parma ham

olive oil

Fry the mushrooms in olive oil. When just cooked add the beaten egg and mix, stirring occasionally  till just cooked. Stir in Parma Ham, torn into pieces. Toast the multi seed bread and spread with hummus. Pile the egg scramble on top and add the tomatoes. Even better with some chopped fresh parsley.

Miso Soup with Rice Noodles and (leftover) Vegetables

miso soup with noodles and leftover vegetables

1 sachet Clearspring Organic Miso Soup

Rice Noodles

Leftover Vegetables (I had cabbage, mushrooms and peppers with sesame seeds) or whatever fresh veg you have available, e.g. mushrooms, peppers, pak choi, cabbage, asparagus etc

Cook the rice  noodles according to the packet. Drain and refresh in cold water. Fry up the leftover vegetables or chop and stir fry fresh. When veg are cooked, add the sachet of miso soup to a large bowl. Add hot water and stir to dissolve. Add the noodles and vegetables to the miso soup. Sorted!

Prawn, tomato, asparagus & green beans with rice noodles

prawn stir fry


left over cooked vegetables –  I had asparagus and green beans

cherry tomatoes

olive oil

soy sauce

rice noodles

sesame seeds

Cook the rice noodles according to the packet instructions. Fry up the left over vegetable. Add the tomatoes and prawns. Drain the noodles and refresh under cold water. Add to the pan of vegetables and prawns to heat through. Serve with soy sauce drizzled over and sprinkle with sesame seeds.

Open Sandwich

The possibilities for open sandwiches are endless but here is one of my favourites

open sandwich

Multi seed bread, lightly toasted


Half and avocado



Sesame seeds

Spread the toasted bread with hummus and chop other ingredients on the top. Sprinkle with sesame seeds. Yummmmm!

Mackerel Salad 2

mackerel salad

Peppered mackerel or any other cold fish – salmon, smoked salmon, sardines etc

Half an avocado

Sprouted Alfafa





Dress with balsamic vinegar

Smoked Salmon and Bean Salad

smoked salmon salad

smoked salmon

ready made edamame bean and adzuki bean salad





green salad


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