Menopause Wellness Hub
The Recipe Library
Filter by benefit, explore by category, and print or save any recipe as a PDF — all built on Real Food Science anti-inflammatory principles.
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Lemon Lentil Dhal with Spinach & Turmeric
A deeply nourishing dhal packed with lentils, spinach, turmeric, and ginger — one of the most anti-inflammatory meals you can make in under 30 minutes.
Baked Salmon with Roasted Sweet Potato & Broccoli
The ultimate anti-inflammatory plate — omega-3-rich salmon, beta-carotene sweet potato, and sulforaphane-rich broccoli, finished with extra virgin olive oil and lemon.
Overnight Oats with Chia, Kefir & Berries
A five-minute prep breakfast that delivers fibre, probiotics, omega-3, and phytoestrogens in one jar. Make the night before for a stress-free morning.
Shakshuka with Spinach & Feta
Eggs poached in a rich spiced tomato sauce with wilted spinach and crumbled feta. A complete anti-inflammatory meal that works for breakfast, brunch, or dinner.
Golden Turmeric Bone Broth Soup
A warming, deeply nourishing soup built on bone broth — rich in collagen, glycine, and minerals — with turmeric, ginger, and root vegetables for maximum anti-inflammatory benefit.
Chickpea & Roasted Pepper Salad with Tahini Dressing
A satisfying plant-based lunch packed with fibre, protein, and phytoestrogens. The tahini dressing provides calcium and healthy fats that support hormone production.
Blueberry & Walnut Kefir Smoothie
A brain-supporting smoothie combining blueberry polyphenols, walnut omega-3, kefir probiotics, and banana tryptophan — all in under five minutes.
Sardines on Sourdough with Avocado & Lemon
One of the most nutrient-dense quick meals possible — tinned sardines provide calcium (from the bones), omega-3, vitamin D, and B12 in a single serving.
Slow-Cooked Chicken & Vegetable Tagine
A warming, fragrant tagine with preserved lemon, olives, chickpeas, and spices — a Mediterranean-style one-pot that delivers multiple anti-inflammatory benefits in every bowl.
Greek Yoghurt Bowl with Prunes, Walnuts & Flaxseed
A powerhouse breakfast combining probiotic yoghurt, bone-supportive prunes, omega-3 walnuts, and phytoestrogen-rich flaxseed. Five minutes, maximum benefit.
Tempeh Stir-Fry with Broccoli, Ginger & Tamari
Fermented tempeh provides probiotics and isoflavones, while broccoli delivers sulforaphane for oestrogen metabolism. Ginger and garlic add anti-inflammatory punch.
Mediterranean Baked Cod with Tomatoes, Olives & Capers
A classic Mediterranean bake — lean white fish with lycopene-rich tomatoes, polyphenol-rich olives, and extra virgin olive oil. Simple, elegant, and deeply nourishing.