We often suggest eating the rainbow as a menopause Rx (prescription) and counting your colours. Or packing in as much colour as you can into your diet with nutrient-dense fruit and veg.

That’s a loose prescription or ‘Menopause Rx’ for eating in perimenopause and post-menopause. And it’s proven by science¹.

Indeed, it certainly covers a lot of the bases of nutrient needs. And it easily applies to our phytoestrogen, protein, (healthy) fat and fibre (PPFF) guidelines for an anti-inflammatory, Mediterranean-based diet too. Because science has shown over and over that the Mediterranean style of eating is an excellent choice for women in menopause²^.

Read: 7 Wellness Pillars For Your Best Menopause

Notes:

One medium-sized red capsicum provides 169% of the Reference Daily Intake (RDI) for vitamin C, making it one of the richest dietary sources of this essential nutrient.

We often suggest eating the rainbow and packing as much colour as you can into your diet with nutrient-dense fruit and veg. Click To Tweet

Menopause Rx | Chicken & Egg Stuffed Capsicum

You can easily leave out the chicken in this recipe and it will still be high in protein.

Serves 4

Prep 5 mins

Cook 20 mins

Ingredients:

2 cups (60g) spinach, chopped
4 medium red capsicums
4 eggs
4 egg whites
2 tbsp almond milk
1 tsp coconut oil
1 small onion, chopped
450g minced chicken
2 tsp oregano
1 tsp cumin
½ cup (50g) cheese (dairy or plant-based)
parsley, chopped to serve

Method:

Heat oven to 200°C (400°F).
Beat the eggs, egg whites and milk, then set aside.
Heat the coconut oil in a pan over medium heat.
Add the onion and cook for 3 minutes until softened and browned.
Add in the chicken, oregano and cumin, season with salt and pepper.
Cook until meat is cooked through, about 5 minutes.
Then add the spinach, and mix until it wilts at about 2 minutes.
Increase the heat and add in the eggs.
Pull the eggs across the skillet with a spatula.
Repeat for about 3 minutes until eggs are cooked.
Then set aside.
Cut the capsicum horizontally and remove the seeds, then stuff with the scrambled eggs and chicken.
Place the capsicum in a baking dish and sprinkle them with grated cheese.
Bake in the oven for 15 minutes, until the cheese, has melted and the edges have browned.
To serve sprinkle with chopped parsley.

Nutritional info per serving:

Gluten-free
Dairy-free
High protein
Low Carb
Meal prep/freezer friendly
Quick

Kcal 329
Fats (g) 12
Carbs (g) 11
Protein (g) 43

If you make one of our recipes don’t forget to tag us on Instagram @menome100. We’d love to see your creations!

References:

1. Luigi Barrea, Gabriella Pugliese, Daniela Laudisio, Annamaria Colao, Silvia Savastano & Giovanna Muscogiuri (2021) Mediterranean diet as medical prescription in menopausal women with obesity: a practical guide for nutritionists, Critical Reviews in Food Science and Nutrition, 61:7, 1201-1211, DOI: 10.1080/10408398.2020.1755220

2. Maturitas, 2020 Sep;139:90-97, doi: 10.1016 The Mediterranean diet and menopausal health: An EMAS position statement

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