10 Handy Hacks (and Recipes) for Optimum Summer Eating

Summer is officially here. Restaurant terraces are opening, grazing boards are on the menu and we’re swapping winter layers for lighter, brighter clothing. It’s easy to become lulled into thinking that lighter meals, as well as clothing, are doing us a world of good. However, if you are peri- or menopausal it’s important to ensure you are eating a healthy and varied diet.

“Small changes can make a huge difference,” believes Irish nutritionist Sarah Brereton, who advocates that all women over 40 should be thinking about eating for their heart, brain and bone health. In addition, this can help protect against some of the longer-term health conditions that post-menopausal women have a higher risk of such as osteoporosis and heart disease. Here she shares her rules for summer eating:

1. Eat regularly

A priority, says Sarah, is to eat regularly, ideally every three to four hours. That might sound counterintuitive for those who are worried about weight gain. However, as we get older, we need fewer calories, 300 less to be precise. “Eating regularly is essential to maintain our metabolism, which slows down naturally as we get older. When we skip meals, our metabolism slows down to conserve energy and therefore burns less calories,” explains Sarah. “Start as you mean to go with a healthy breakfast. I alternate between overnight oats or making my own granola which I use with some Greek yoghurt and berries.”

Raw Cacao & Chia Overnight Oats

Serves 1
Ingredients

150-200ml hazelnut milk
60g rolled oats
1-2 tsp raw cacao
1 tsp sunflower seeds
1 tsp chia seeds
1 tbsp flaked almonds
1 tbsp toasted chopped hazelnuts
1 tsp honey
¼ small banana
¼ tsp vanilla extract

Method
• Put the toasted chopped hazelnuts to one side. Add all the other dry ingredients to a breakfast bowl, add the milk, honey and vanilla and stir. Cover and place in the fridge overnight.
• In the morning add more milk if necessary, then top with sliced banana and sprinkle on the toasted chopped hazelnuts. Serve.

2. Make a menu and snack plan

During the summer, when our routines can be disrupted, Sarah advocates making a meal and snack plan for the week. “This means you will always have the ingredients or quick options for healthy choice available at home. Go for wholegrain options whenever you can, they will keep you fuller for longer.”

3. Invest in a good lunch box

“I always tell clients to invest in some good lunch boxes. If you are out for the entire day or on a long journey, take lunch and snacks with you so you are not tempted to impulse buy, or end up over hungry.”

4. Add protein to every meal

Protein, ideally 30g (of seafood, beans, legumes, dairy, meat and poultry) should be included at every main meal, aiming for 90g per day. In addition, eating oily fish, a source of Omega 3, (vital for hormone balance, healthy hair and skin), should be on the menu three times a week.

Laksa with brown rice noodles

Serves 4
Ingredients

2 tsp vegetable oil
2 garlic clove, crushed
2 tsp lemongrass paste
1 tsp cumin
2 tsp turmeric
2 tsp ground coriander
1-2 tbsp finely chopped fresh root ginger
6 spring onions, finely chopped
1 green chilli, deseeded and finely chopped
400g cooked diced chicken or prawns or cubed tofu
400ml coconut milk
1 litre chicken or vegetable stock
60g brown rice vermicelli noodles
1½ tsp salt
2 tbsp brown sugar
3 tbsp smooth whole peanut butter
300g bean sprouts
400g butternut squash or sweet potato peeled and cut into small cubes
150g green beans, trimmed and halved
50g chopped coriander, to serve
Lime juice
2 limes, halved, to serve

Method

• Add the oil to a large saucepan and fry off the spring onions and garlic until soft, then add in the lemongrass, ginger, ground coriander, chilli, turmeric, cumin and cook for 1-2 minutes stirring continuously so the spices don’t stick or burn.
• Next add in the stock, green beans, salt, sugar and chicken or tofu and butternut squash or sweet potato and simmer for 10 minutes.
• Put the peanut butter in a bowl and add 4-8 tablespoons of the hot stock and stir until you get a runny paste, keep adding more hot stock if needed.
• Next add the peanut butter mix, coconut milk, bean sprouts and cook for 4 minutes then taste and season with lime juice, salt and sugar to taste.
• Add the vermicelli and continue to warm on a low heat until the noodles are cooked.
• Serve up into bowls and sprinkle with fresh coriander leaves and a wedge of lime.

5. Be creative with seeds

“I always add seeds (such as pumpkin, sunflower and sesame seeds) and nuts to summer salads and fruit bowls to increase my Omega 3 intake – the whole family will benefit from this too. One of my favourite salads is my Superfood Trout Sharing Salad:

Superfood Trout Sharing Salad

Serves 4
Ingredients

400g smoked trout
1 bag of mixed salad leaves
1 large ripe avocado
2 courgettes – sliced or spiralised
1 large fresh beetroot – peeled and grated, shredded or spiralised
150g Tenderstem broccoli, blanched and refreshed
Alfalfa sprouts
100g quinoa or puy lentils or a mix of both, cooked in stock and cooled
25g toasted flaked almond
50g walnuts

Dressing
100 ml flax oil
1 tsp wholegrain mustard
50 ml lemon juice
Sea salt
Black pepper

Method

• Get a large salad serving plate and place the green salad leaves on the bottom and sprinkle the quinoa and lentils over these leaves.
• Then layer on the courgettes, beetroot, avocado and tenderstem. Gently flake the trout and place on the top layer then sprinkle on the nuts and alfalfa sprouts.
• Put all the dressing ingredients into a jam jar and give them a good shake! Drizzle the dressing over the salad and serve.

6. Freeze ahead

“If you know you have a long day ahead try to make extra dinner the day before, or see if there is something in the freezer you can have defrosting and waiting to heat quickly when you get back.”

7. Get creative with snacks

In lieu of sugary treats which often lead to a rise in blood glucose levels followed by a sharp dip leaving you feeling tired and drained, Sarah’s go to snacks are apple slices dipped in organic peanut or almond butter, some Greek yoghurt with chia seeds or flaxseeds, or a handful of nuts and fresh fruit. These are high in fibre, essential for balancing blood sugar levels, reducing cravings and maintaining cholesterol.

Spicy Edamame Pods
Ingredients

1 bag of frozen edamame pods
1 tbsp sunflower oil
1 tsp lemongrass paste
2 tsp paste
½ tsp garlic paste
1 tbsp sesame seeds
Chilli flakes
Light soya sauce or tamari
Drizzle of toasted sesame oil

Method
• Add the sunflower oil to a wok or deep non-stick frying pan on a medium-high heat and tip in the frozen edamame pods. Keep heat high and toss frequently. They will start to defrost and steam in their pods.
• When the pods are starting to go brown in places add in the garlic (optional), lemongrass and ginger and cook these off for 1-2 minutes. Then add about 1 tbsp tamari and sprinkle with chilli flakes (optional), keep the pods moving so they don’t stick.
• Finally add a little drizzle of toasted sesame oil and sprinkle on the sesame seeds then tip into a serving bowl.

8. Make sure you are getting the Busy Bs

Make sure you are getting enough B vitamins: B2, B6 and B12. These may help ward off menopausal depression and insomnia, increase energy by boosting serotonin and are important for cognitive functions. “The Busy Bs, as I call them, support our bodies in so many ways, but they are water soluble, so we need to ingest them every day,” says Sarah. “In times of stress our bodies need even more of these ‘Busy B’ vitamins, found in green vegetables and leaves, chickpeas, and kidney beans. Are you getting two portions of these every day? I often make a Green Goddess smoothie in a blender and it’s packed with goodness.”

Green Goddess
Ingredients

¼ avocado
½ tsp matcha green tea
½ a banana
Handful spinach leaves
2 tsp milled flax seeds
2 medjool pitted dates
1 tsp hemp protein powder
200ml oat milk or almond milk

Method
Place all the ingredients into a blender or Nutribullet and blend until smoothe, add extra banana or dates if you need it to be sweeter, add extra milk if it is too thick.

9. Take this supplement

For those who find it difficult to ingest the right amount of good fats and vitamins each day, Sarah recommends Cleanmarine MenoMin. This all-in-one scientifically proven Omega 3 and multivitamin blend supplement can be very beneficial. Each capsule contains Omega-3, biotin, rosemary extract, soy isoflavones with B vitamins and vitamin D3 to provide nutritional support. Vitamin B6 contributes to the regulation of hormonal activity and B12 contributes to the reduction of tiredness and fatigue. Vitamin D helps maintain healthy normal bones and supports the normal function of the immune system. “It’s important to underline that taking supplements is not a cure-all,” says Sarah, “Rather they complement a healthy diet and are essential for those who prefer to take a natural approach to the menopause.”

10. Learn more about Nutrition for Hormone Health

Listen to Let’s Talk Hormone Health Podcast Episode with Nutritionist Sarah Brereton and Lorraine Keane. CleanMarine MenoMin is available at your local pharmacy or health store. To learn more visit, www.cleanmarine.ie.