Life is a beautiful journey, filled with transitions that shape us, and menopause is one such chapter. We understand that it can bring many changes, some less pleasant than others. But you can ease this transition and nurture your overall health and well-being through diet.

At its core, we believe a wholesome diet is a cornerstone of a healthier, happier you. It’s not about finding a cure-all for menopause, but it’s a great place to begin. Moreover, the food you consume during menopause can help reduce the long-term effects of decreasing estrogen levels, like the risk of cardiovascular disease and osteoporosis.

Discover our Oaty Nuts & Seeds Flapjack recipe to support your health and wellness during menopause and beyond.

Benefits

Oats are a nutritious food source rich in protein, fibre, and slow-release energy, providing a satisfying snack, reducing cholesterol, and enhancing blood sugar control. 

Medjool dates are a rich source of essential nutrients like dietary fibre, potassium, magnesium, vitamin B6, and antioxidants. They are low in fat and cholesterol-free, with potassium aiding blood pressure regulation and heart health. Medjool dates also contain minerals like calcium and magnesium, which are crucial for bone health and osteoporosis prevention. 

Seeds are a rich source of B complex vitamins, essential for a healthy nervous system, and a source of fibre, protein, and healthy fats, which can help reduce blood sugar levels, cholesterol, and blood pressure. 

Cinnamon, a delicious and antioxidant-rich ingredient, can help lower blood sugar levels and reduce the body’s inflammatory response.

Walnuts are a nutritious food rich in essential nutrients like omega-3 fatty acids and antioxidants. They are high in copper, folate, phosphorus, vitamin B6, manganese, and vitamin E, protecting the body from free radical build-up. Walnuts promote satiety, maintain weight, and fight stress, anxiety, and depression. 

Recipe

• 100g pitted medjool dates 
• 1 ripe banana 
• 1 tsp ground cinnamon 
• 1 tsp vanilla extract 
• 50g walnut halves 
• 50g peanut butter 
• 200g porridge oats 
• 50g mixed seeds
• pinch of sea salt 
• 50g berries (optional) 

Step 1: Line a 20 x 20cm square tin with parchment. Roughly chop the dates and cover with 100ml boiling water. Leave to soak for 10 mins.

Step 2: Put the banana in a bowl, mash with a fork, then stir in the cinnamon, vanilla, a pinch of sea salt and the soaked dates along with their liquid. 

Step 3: Tip the mixture into a food processor with half of the pecans and walnuts and 100g of the oats. Pulse until you have a thick paste. Tip into a bowl and combine with most of the remaining nuts, oats and mixed seeds. At this point, you can add your berries to add that boost of flavonoids (optional).

Step 4: Heat the oven to 180C/160C fan/gas 4. Press the mixture into the lined tin, top with the remaining nuts and seeds and, bake for 20-25 mins until golden and firm. Leave to cool completely before cutting into nine squares. 

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