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As the leaves turn and the air cools, fall brings an abundance of nourishing foods that align beautifully with the unique needs of women navigating menopause. From balancing hormones to boosting mood and easing hot flashes, these seasonal favorites offer a lot more than just comfort. Here’s a roundup of some of the best fall foods for menopause, complete with recipes and where to shop for ingredients.
1. Pumpkin – Hormone Balancer and Mood Booster
Why It’s Great for Menopause: Pumpkin is high in fiber, which supports gut health, a key factor in hormone balance. Its potassium and magnesium content also help regulate mood and reduce bloating.
Recipe: Warm Pumpkin and Chickpea Salad
- Ingredients:
- 2 cups of pumpkin (peeled and cubed)
- 1 can of chickpeas (drained)
- 2 tbsp olive oil
- 1 tsp cinnamon
- Salt and pepper to taste
- Fresh arugula
- 1/4 cup crumbled feta cheese (optional)
- Instructions:
- Toss pumpkin and chickpeas with olive oil, cinnamon, salt, and pepper.
- Roast at 400°F for 20-25 minutes.
- Serve warm over arugula, topped with feta.
Where to Shop: Trader Joe's, Whole Foods, and local farmer’s markets often have fresh pumpkins in the fall, as well as pre-cubed versions if you prefer a shortcut.
2. Sweet Potatoes – Rich in Antioxidants
Why It’s Great for Menopause: Sweet potatoes are packed with beta-carotene, which supports skin health and eye health, plus potassium and fiber, which help manage blood pressure and keep you feeling full longer.
Recipe: Spiced Sweet Potato and Black Bean Chili
- Ingredients:
- 2 medium sweet potatoes (peeled and diced)
- 1 can black beans (drained)
- 1 can diced tomatoes
- 1 onion (diced)
- 1 tsp cumin
- 1/2 tsp smoked paprika
- 3 cups vegetable broth
- Instructions:
- Sauté onions until soft.
- Add diced sweet potatoes, beans, tomatoes, spices, and broth.
- Simmer for 20-25 minutes until sweet potatoes are tender.
Where to Shop: Look for organic sweet potatoes at Sprouts or local farmer’s markets for the freshest options.
3. Brussels Sprouts – Bone and Heart Health Boosters
Why It’s Great for Menopause: Brussels sprouts are high in fiber and vitamin K, which is essential for bone health—something especially important during menopause. They also contain compounds that support estrogen balance.
Recipe: Roasted Brussels Sprouts with Balsamic Glaze
- Ingredients:
- 1 lb Brussels sprouts (halved)
- 2 tbsp olive oil
- Salt and pepper to taste
- 2 tbsp balsamic vinegar
- Instructions:
- Toss Brussels sprouts with olive oil, salt, and pepper.
- Roast at 425°F for 20-25 minutes.
- Drizzle with balsamic vinegar and toss before serving.
Where to Shop: Fresh Brussels sprouts are in season in fall at stores like Whole Foods, Sprouts, and local markets.
4. Apples – Digestive Support and Natural Sweetness
Why It’s Great for Menopause: Apples are high in fiber and antioxidants, which help reduce inflammation, support gut health, and provide a sweet treat without spiking blood sugar.
Recipe: Cinnamon Baked Apples
- Ingredients:
- 4 apples (cored)
- 1 tsp ground cinnamon
- 2 tbsp maple syrup
- 1/4 cup walnuts (chopped)
- Instructions:
- Place apples in a baking dish.
- Mix cinnamon, maple syrup, and walnuts, and fill the apple cores with the mixture.
- Bake at 350°F for 20-25 minutes until tender.
Where to Shop: Visit your local farmer’s market or stores like Central Market for in-season apples.
5. Pomegranates – Heart and Skin Health
Why It’s Great for Menopause: Pomegranates are rich in antioxidants that support skin and heart health, and they’re also known for their anti-inflammatory properties.
Recipe: Pomegranate and Spinach Salad
- Ingredients:
- 2 cups fresh spinach
- 1/2 cup pomegranate seeds
- 1/4 cup crumbled goat cheese
- 1 tbsp olive oil
- 1 tbsp balsamic vinegar
- Instructions:
- Toss spinach with pomegranate seeds and goat cheese.
- Drizzle with olive oil and balsamic vinegar before serving.
Where to Shop: Fresh pomegranates are available at Whole Foods, Trader Joe’s, and most grocery stores in the fall.
6. Beets – Blood Pressure and Detox Support
Why It’s Great for Menopause: Beets are high in nitrates, which can help lower blood pressure, and are a great source of fiber and antioxidants, aiding liver detoxification and energy levels.
Recipe: Roasted Beet and Walnut Salad
- Ingredients:
- 2 medium beets (peeled and diced)
- 1/4 cup walnuts (toasted)
- 1 cup mixed greens
- 2 tbsp goat cheese (crumbled)
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- Instructions:
- Roast beets at 400°F for 25-30 minutes.
- Toss beets with greens, walnuts, and goat cheese.
- Dress with olive oil and red wine vinegar.
Where to Shop: Fresh, locally grown beets can often be found at farmer’s markets, and stores like Sprouts or Trader Joe’s also offer organic options.
7. Butternut Squash – Anti-Inflammatory Powerhouse
Why It’s Great for Menopause: Butternut squash is rich in beta-carotene and fiber, both of which help reduce inflammation, support immune health, and maintain blood sugar levels.
Recipe: Butternut Squash Soup
- Ingredients:
- 1 medium butternut squash (peeled and cubed)
- 1 onion (diced)
- 2 cups vegetable broth
- 1/2 tsp ground ginger
- Salt and pepper to taste
- Instructions:
- Sauté onions until translucent, then add squash, broth, and spices.
- Simmer until squash is tender, then blend until smooth.
Where to Shop: Find fresh butternut squash at local farmer’s markets, Whole Foods, or Sprouts.
Conclusion
Fall’s harvest is brimming with foods that can help support your journey through menopause, offering nutritional benefits that align with your body’s changing needs. Whether you’re roasting Brussels sprouts or simmering a cozy butternut squash soup, these seasonal dishes bring the best of fall to your table, supporting your wellness in the most delicious ways.
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