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5 Foods To Help You Maximize Your Health During Menopause

Hello Menopause!!!

This should be celebrated! This is a beautiful event celebrating your years of wisdom and miles walked and all the love and loss. Eating the right foods can help you minimize your symptoms, optimize your hormones and help you feel good.

Our bodies do go through some significant changes during menopause. Most obvious is that estrogen and progesterone decrease. This is normal. This is what contributes to some of the symptoms of menopause. But this is normal. You are not meant to maintain estrogen and progesterone levels of a 30 year old woman at age 52. 

The most common symptoms of menopause:

  • Hot flashes
  • Vaginal dryness
  • Difficulty sleeping
  • Moody
  • Brain fog, hard to focus, easily distracted, memory loss

But … I have good news! What you eat can help you feel better. Food choices can be confusing and sometimes hard. Knowing what to eat and knowing how it will help, will make it easier to make healthy choices. 

Today’s recipe:
Pesto Salmon with Kale, Mushroom, Fig Salad.

Let’s take a look at the nutrient density of this easy, weeknight meal…

And 5 foods that will help you maximize your health during menopause.

  1. Pesto
  • Basil is high in calcium
  • Calcium keeps your bones strong and 
  • Helps you maintain muscle mass. 
    • Your bones and muscles keep you strong, mobile, active and independent.

2. Salmon:

3. Kale:

  • Full of vitamins and minerals.
    • Vit K, Vit A, Vit C, calcium, copper, magnesium
  • Full of antioxidants
    • Antioxidants help clear free radical which decreases inflammation and fight cancer

4. Mushrooms:

  • My current favorite superfood!! 
  • Good plant source of Vitamin D
    • Mushrooms produce Vit D from sun absorption similar to humans
    • Vit D 
      • Stabilizes blood sugar
      • Improves mood
      • Prevents osteoporosis 
      • Crucial in the absorption of calcium
  • Prebiotic
    • Prebiotics help support your gut health and your body’s own response to producing more of its own healthy bacteria.

5. Figs:

  • Another surprising source of calcium
  • Crazy, right!?

This was my first time ever making salmon at home. It is honestly the first time I’ve ever eaten a whole serving of salmon and not just taken little baby bites. If I can cook this AND eat this … so can you!!!

I will be teaching a workshop on Menopause Dec 13, Monday night at 6pm. It will be in the atrium of the Medical Mall. You do NOT have to be a patient of mine. I will demonstrate making this Kale Salad (and y’all get tastes!!) … no salmon demo. There will be other foods to taste and more education about menopause including  foods to avoid, medical treatments, supplements and other healthy lifestyle habits.

pesto salmon with kale salad

Pesto Salmon

Prep Time 10 mins
Cook Time 10 mins
Course Main Course
Servings 2



  • 3 c fresh basil
  • 1 clove garlic
  • 2 Tbsp pine nuts
  • 1/4 tsp salt
  • 2 Tbsp olive oil


  • 2 filets salmon
  • 1/2 c almond flour
  • 2 tsp dijon mustard



  • Mix all ingredients except the olive oil and start the  food processor.
  • Slowly add the olive oil into the food processor and blend until nearly smooth.


  • Preheat oven to 425°.
  • Use 1 tsp of dijon mustard on each fillet and spread evenly.
  • Place the almond flour in a shallow baking dish.
  • Put fillet mustard side down to coat in almond flour.
  • Place fillet’s skin side down on baking sheet lined with parchment paper.
  • Bake for 10 min.
  • Finished salmon should flake with a fork.
  • To serve, plate salmon and top with pesto and crushed almonds (extra delicious if you toast them in olive oil and salt first, see *note.)


Toasted almonds
Toast 1/2 cup almonds in a frying pan with 1 tsp olive oil with a pinch of salt. Stir constantly over medium heat until fragrant. Once cooled, chop almonds. Use toasted, chopped almonds to top the pesto salmon and the salad.

Kale, Mushroom, Fig Salad

Prep Time 15 mins
Course Salad
Servings 4


Kale, Mushroom, Fig Salad

  • 1 head kale
  • 1 small portobello mushroom
  • 4 dried figs about 1/2 cup chopped
  • 1 pomegranate 5-6 Tbsp arils/seeds
  • 1/4 c red onion
  • 1 Tbsp lemon juice

Creamy Balsamic Vinaigraitte

  • 1 Tbsp olive oil
  • 2.5 Tbsp balsamic vinegar
  • 2 Tbsp mayonnaise
  • 1 tsp garlic powder or 1 clove of garlic, minced
  • 1 tsp dijon mustard
  • salt, to taste
  • fresh ground black pepper, to taste


Kale, Mushroom, Fig Salad

  • Cut kale into strips.
  •  In a large salad bowl, add a pinch of salt and 1 tablespoon of lemon juice.
  • Massage your kale until soft and bright green. About 5 min of massaging.
  • Chop mushrooms and dried figs into 1” cubes.
  • Slice red onion into thin rings.
  • Mix all ingredients in the same large salad bowl with the kale.
  • Add the dressing and toss.
  • Serve and top with toasted almonds.

Creamy Balsamic Vinaigrette

  • Place all dressing ingredients in a small mason jar.
  •  Shake like crazy.

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